But it should. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. If your daily strolls haven’t made you skinny so far, your speed may be the problem. Many of us stride more like a window-shopper than a power walker. The goal—thankfully—isn’t crazy race-walker style; you just need to move at a challenging pace. In studies, Weltman has found that women who do three short about minute high-intensity walks plus two moderately paced recovery walks a week lose up to six times more abdominal fat than participants who simply stroll five days a week. This despite the fact that both groups burn the exact same number of calories.
Breaking this down, a one-hour walk 4—5 days per week will be sufficient to achieve your weight-loss goals. Any additional time you spend exercising on top of this adds to your overall calorie burn and fitness level. Not all walks are created equal. On a scale of 0—10 0 is sitting, 10 is the highest exertion possible, moderate intensity is a 5—6, and vigorous activity begins at 7. Walking can provide many of the same health benefits as running and comes with a lower risk of injury.
For maximum fat burn, aim for 30 minutes at power-walk intensity three days a week see the walking plan on the next page. However, regular exercise plays an important role in helping you maintain weight loss But if you go from zero to Usain Bolt on your first outing, you might end up sidelined. Depending on the incline, you can achieve similar benefits to running without adding stress on your joints, he explains to NBC News. Use these tricks to up the challenge and calorie burn. Furthermore, participating in regular, moderate-intensity exercise like walking can improve your mood, making you more likely to stay active in the long term.