One of the most effective ways of losing body fat is through regular aerobic activity, such as walking (19, 20). Abstract Frequent participation in moderate-intensity aerobic exercise, such as walking, is associated with lower levels of abdominal fat.
Participating in regular, moderate-intensity exercise such as walking may boost your mood, making it more likely that you will be physically active over the long-term. Combining walking with higher-intensity activity such as running or jogging at a faster pace or can actually do more to help you hit your belly fat goals than walking alone. Studies consistently show that walking regularly has some big health benefits, including burning fat in the abdomen.
While any increase in activity levels will bring benefits, there are a few things that an individual can do to boost how much fat he or she burns when he or she walks. To help burn more calories and promote new muscle growth, a person may want to try adding resistance training into their walks.
Regular exercise such as walking does not just help to boost your daily energy expenditure, but also helps to build more lean muscle, which will help burn more calories, even when at rest. Walking is an excellent way to slim down your body and build lean muscle, walking burns calories, and is one of the easiest forms of exercise to include in your fitness regimen. It is one of the best exercises to burn fat, and it is a simple activity you can perform daily. Walking up stairs is aerobic exercise and it burns calories, so if you do this as part of your regular exercise routine, it can help you to lose fat around your midsection.
While any exercise burns calories, walking up stairs briskly and doing other aerobic exercises are particularly effective at burning belly fat from within, called visceral fat. To effectively lose weight and target the most dangerous kind of fat, called visceral fat, or fat in your deep abdomen, studies show that you have to increase your stride volume and walk at an intense pace. The longer you walk, the more you will burn stored fat (not the sugars that your body uses to fuel short bursts of exercise).
Walking can burn tons of calories, helping the body tap its fat reserves and shed stored fat. Despite being a low-impact exercise, walking can help to burn several calories, as long as someone knows how to walk properly for weight loss. When done regularly and at an appropriate duration, walking effectively burns calories and helps in losing weight on various areas of your body, including your abdomen.
While walking does indeed burn enough calories to help lose weight if combined with a healthy diet, studies show that running is even more effective at losing weight. Studies of diabetics found that people who did four months of interval walking training lost six times more weight, as well as more stomach fat, than those who did steady-state walking. In a 14-week study in 33 women, participants who went on only a low-calorie diet did not lose stomach fat, but those who went for 50 minutes, three times per week, and followed the diet lost the weight. In fact, one recent study looking at women after menopause found those who walk slower actually might be burning more stomach fat.
For evidence, just know that in a study published in Exercise Nutrition and Biochemistry, researchers examined the effects of walking in obese women, finding it to be especially effective in cutting down belly fat, among other health benefits. For instance, one study from the Journal of Exercise Nutrition & Biochemistry showed a positive effect walking can have on burning fat and reducing waist size in obese women. A 2014 study from the Journal of Exercise Nutrition and Biochemistry found that walking could provide a safe and effective lifestyle strategy for combating obesity at the abdomen.
In fact, studies have found that individuals who walk more often are generally the most successful in maintaining their weight loss; while individuals who do less walking are more prone to regaining the weight (35) Incorporating more walking into your day may help increase the amount of exercise that you are doing, and may help to meet daily exercise goals. Power Walks In Intervals Power walks in intervals can be an effective way for an individual to increase the amount of calories burned during walking. Trying to get more exercise by walking more frequently may help you burn more calories and lower the risk for health problems (10).
A walking workout burns just as many calories as a running one – it just takes more time, since if your stride is slower, you will burn less calories per minute. All walks burn belly fat, but to get better results, increase the weekly number of METs (metabolic equivalents) hours — how many calories you burn. Maximize treadmill walking While walking at a steady pace over regular, long periods is a proven calorie-burner, the American Council on Exercise and American College of Sports Medicine report that intervals with higher intensities burn stomach fat more quickly.
How To Fat Burn With A Treadmill Walk While you cannot specifically target specific areas to burn weight, you can burn fat throughout your body with treadmill walking. Through a combination of exercise and diet, you can certainly work towards losing total body fat, and this includes the belly area. To lose weight, you need to constantly burn more calories than you consume, so pairing daily walking for at least 30 minutes per day with a healthy diet is a good way to decrease your stomach fat, as well as your risk for heart disease and type-2 diabetes. Researchers reviewed 40 years worth of research about exercise and belly fat, and found that as little as 2 1/2 hours of vigorous walking per week–about 20 minutes each day–can reduce belly fat by around 1 inch over the course of four weeks.
A 2008 University of Virginia study found that women who did 30 minutes of vigorous exercise, like walking at a rapid pace or running, three times per week, in addition to walking at a slower pace twice a week, lost four times as much body fat and six times as much stomach fat than women who walked at a slower pace five days per week. While any type of exercise can burn calories, walking for 45 minutes at a brisk pace mobilizes the body to tap fat reserves and shed stored fat. Walking is a great aerobic cardiovascular exercise, one that most healthy adults can perform without equipment or specific training.
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