The best exercise by far for fat-loss is fast walking either indoors on the treadmill or outdoors. Many don't know that walking produces a more significant percentage of fat loss than jogging or running. Other aerobic activities are the treadmill, bike, climber, or any other training gear found in or out of the gym.
Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, you are going too hard; your energy comes from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.
Here are some of the benefits of Fast Walking.
- Easy to Perform
- Most Conventional
- All Natural Body Movement
- Doesn't Cause Injuries
- Can Be Done Anywhere
- The Best Minimal Effort Exercise for Fat Loss
Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it's easy to get started, and there's no complicated technique to learn or equipment to buy.
Walking is an excellent way to get fit because it uses nearly all the muscles, and, as you have to carry your body weight, you can get a good workout from it.
It's also safer on the joints and the back than most other forms of exercise because you're not jumping up and down, so the impact is low.
Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%; it also reduces high blood pressure and helps to burn fat to keep weight under control.
Walking and other weight-bearing exercises (Strength training) increase bone mass, protecting against osteoporosis and bone fractures.
In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes. At first, try to do five 20-minute walks per week, totaling 100 minutes a week. Once you get used to the regular exercise, increase this to 40 minutes five times a week.
You can then gradually increase this as you see fit; if you want to walk every day for 40 minutes or even an hour, so be it. Remember, the more you walk, the more fat that will be burned off. The best place for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.
As you get fitter, you'll want to stretch a little harder to keep your heart rate up.
Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted, and your tummy pulled in when you walk, hold your head up for free, easy breathing.
- If you're feeling stressed, try counting your steps repeatedly from one to ten as you walk; this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.
- Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
- Make safety your first consideration. Don't walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.
In all other activities, try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls, so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.