Belly fat is a common concern for many people, and for those dedicated to exercising to reduce it, finding time for exercise can feel challenging. However, before feeling discouraged, walking is considered an effective form of exercise, key to burning fat, shaping the body, and aiding in reducing belly fat.
Here are some walking tips to help reduce belly fat and achieve a flatter abdomen:
Walk Regularly: Aim to walk for at least 30 minutes per day, 5 days a week.
Walk at a Moderate Heart Rate: The appropriate heart rate for fat burning is around 60-70% of your maximum heart rate. You can calculate your maximum heart rate by subtracting your age from 220.
Increase Intensity: Once you feel comfortable with walking, increase intensity by walking faster, uphill, or using walking poles.
Find Enjoyable Walking Routes: Walking becomes more enjoyable when you choose fun routes such as hiking trails, walks in public parks, or walking with friends.
Set Goals: Set walking goals and track your progress to stay motivated.
Walking in the Fat-Burning Heart Rate Zone:
To maximize calorie burning and enhance weight loss efficiency, it's necessary to walk within the appropriate heart rate zone. The fat-burning zone is approximately 60-70% of your maximum heart rate, which burns around 7-12 calories per minute, depending on the individual.
You can calculate your maximum heart rate by subtracting your age from 220. Then, multiply the result by 0.6. For example, if you're 30 years old, your maximum heart rate would be around 190 beats per minute (bpm). To achieve 60% intensity, aim for around 114 bpm.
Duration is Key:
When exercising in this fat-burning zone, it's essential to walk for a sufficient duration (gradually increasing from 45 minutes to 1 hour) to allow your body to start burning fat efficiently. Initially, your body will use stored sugars and carbohydrates for energy. As these energy sources deplete, your body will efficiently burn fat, especially during longer durations of exercise.
Empty Stomach Cardio Walking:
Engaging in cardio walking on an empty stomach, such as in the morning before consuming any food or drinks, helps your body learn to use fat for energy instead of carbohydrates consumed in the morning.
Diversify Your Exercise Routine:
If you stick to the same exercise routine, your body will adapt, and calorie burning efficiency will decrease. Therefore, adding weight training 2-3 times per week can be beneficial for burning fat.
Interval Training:
Interval training is more effective than steady-state cardio for reducing subcutaneous and belly fat. However, it's important to allow adequate recovery between sets to prevent injuries. It's recommended not to exceed more than 2 sessions of intense exercise per week.
Adding heavy exercise 2-3 times per week on days when you have limited time can still provide benefits. During this time, aim for 30 minutes, gradually increasing the intensity. This can provide similar benefits to a longer duration of steady-state walking.
Challenge Yourself:
Try switching to light jogging or brisk walking for 1-minute intervals during your workout sessions
