How to Burn Fat by Walking . . And Achieve Other Health Benefits

 

I don’t know about you but walking is hands down one of my favorite forms of exercise.

First I can take my children with me if necessary. Second, I can make myself feel somuch better both phyically and mentally.

And Third, it is a superb way to achieve optimum health.

Walking about 45 minutes mobilizes the body to dip into fat reserves and burn stored fat.

How To Enter the Fat Burning Zone

The fat-burning zone for walkers is achieved when you achieve a heart rate of around 60 – 70 per cent of your maximum heart rate.

is reached when you exercise at an intensity where your heart rate is 60 to 70 percent of your maximum heart rate.

In this zone of exercise intensity, 85 percent of your calories burned are fats, 5 percent are proteins and 10 percent are carbohydrates.

The Optimum Walking Pace

A recent study showed that there is actually an optimum time to walk, which is around 100 steps per minute. That is a brisk but not particularly frenetic pace.

A recent study which was published in June in a special issue of the British Journal of Sports Medicine  looked at walking to decide if there was a good way to assess what is “brisk walking” that can deliver major fat loss and health benefits.

The researchers began by looking for recent, top quality studies that looked and the factors that assessed the appropriate number of steps including assessing heart rate, respiration issues and so forth.

The studies they assessed showed that brisk walking involved a pace of about 2.7 miles per hour. Or put more simply, it required about 100 steps per minute.

You don’t need any special technology to assess that, just count how many steps you take in 10 seconds and multiply by six.

Or count how many steps you take in six seconds and multiply by 10.

The fact is this pace will not feel particularly strenuous.  It’s perfectly achievable and will help deliver some huge health benefits.

(Vigorous walking would be around 130 steps per minute).

The current US federal exercise guidelines suggest 30 minutes of brisk walking most days, which would translate into 3,000 steps taken at the 100-steps-per-minute pace.

If you are ambitious, you also could ramp up the pace so that your walking becomes vigorous but frankly you do not need to.

So get out there!  Start walking to burn fat and achieve a feeling of wellness and health.  You can’t beat it.

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