Walking is essentially a form of low impact cardio that can assist in weight loss and aid in body composition in the process. To be specific, walking in the fat burning zone can specifically target visceral fat, which commonly situates itself around your waistline.
One of the first steps to be undertaken is to ensure that you are walking throughout your workout at a desirable heart rate. This ensures that your body starts to use fat as its prime energy source throughout the duration of your walk. In order to reach this level, your heart rate needs to be between 60-70% of your maximum heart rate.
A calculation you can use to determine your approximate maximum heart rate is 220 minus your age.
An example we could use is a 30-year-old female. In this case, her maximum heart rate would be 190Bpm. She would then have to walk and maintain a heart rate of around 65%, so the basic math would be 190 x 0.65 = 123.5 Bpm.
It is also important to keep in mind that the higher your heart rate, the more calories you are more likely to burn. Despite this it is important to keep your heart rate in the desired zone to burn fat, having an increased heart rate doesn’t essentially mean that your body will use fat as the prime energy source throughout the duration of your walk or exercise. Usually, in the higher heart rate zones, your body will use more of your carbohydrates and sugars as energy.
If your having a hard time maintain or obtaining the desired heart rate level, increase the incline if you are walking on the treadmill or better yet talk the walk outside and go for a hike if possible, on your day’s off or weekends. With walking, the longer the duration the better, ideally 45 minutes to an hour is optimal.
It’s important to note despite the great benefits of walking, it shouldn’t be the prime or only exercise in your regime. It is important to incorporate resistance training and higher intensity workouts a couple times a week inclusive of your walking schedule.
Here are a few helpful go-to items that I incorporate to help me achieve my weight-loss and maintenance goals.
- Pedometer- A good way to always challenge yourself and walk more steps in a shorter duration of time
- Heart rate monitor- this helps me ensure that I’m not wasting my time walking and that my walks and other workouts are effective.
- Fitness Apps- Usually has a basic heart rate monitor on it, also helpful to monitor my workouts and eating schedule so that I stay on track.