Scientific weight loss studies show the effectiveness of interval walking. It gets the fat-burning results of a long, hard workout but with routines as short as 20 minutes. The more weight you need to lose, the more effective interval walking is.
Walking can be the best exercise to lose weight because its easy and comfortable to do. That’s why I love my fitbit inspire buddy.
Boosts your energy
Strengthens your immunity
Reduces joint pain
Sharpens your mind
Lowers your cholesterol
If losing weight is your main objective for walking, you should interval walk and get the most bang for your effort. In other words, lose the most weight and burn off more calories in half the time.
How to get the most health benefits of walking and lose the most weight: Speed up for short periods. This will work your muscles and raise your metabolism. When you raise your metabolism, you burn fat. Then you slow it down, walk slower and relax. This is called entering the recovery period.
This one simple change in your daily walking pattern will change how your body responds to walking. If you are a regular walker, you already know that after walking a couple of miles daily or 3 or 4 times a week, whatever your schedule may be, that couple of miles becomes easier. It has become easier but something else has happened too. You are not losing the pounds like you did when you first started walking. Your muscles have adjusted to the 2 mile walk and have become more efficient. That’s great but what do you do now? You can either walk more miles and spend more time walking or change your walking pattern.
By changing your walking pattern with interval walking, you will burn three times more fat by burning more calories. You will also target problem areas like belly fat. Interval walking changes how your body responds to walking. Its still walking and enjoyable but you just walk at different speeds (with a little jogging added).
You can walk for 5 minutes or so, then jog for another 5 minutes. Then, walk faster again. Slow down if you become out of breath and then sprint for a minute before you walk again. I love to run between mailboxes that line the sidewalks. I even raced my 9 year old granddaughter… 1, 2, 3, we counted. She won. But I loved the look on her face when she realized I was only 1/2 step behind her. I gave her a high 5 because I had no breath to congratulate her verbally. From this point, simply alternate your running and walking for the next 15 minutes until you are finished. Develop your own methods. As for myself, I walk between mailboxes, jog to the next and sprint to the next one and then take a nice deep breath and go into recovery mode.
The body continues to burn calories at a higher rate after you are finished exercising. This is called the afterburn effect. Interval walking increases this effect as much as possible so your body is still burning calories and fat at an accelerated rate while you are watching TV long after your workout is finished. You burn more fat in less time!
I don’t diet but follow a system that is down to earth and works for me. For you? Don’t know but there are many good systems and advice on the market. For guys too. Many men need to get rid of the man boobs and that Budweiser blister!
Just please, before taking off between the mailboxes, check with your doctor. Start slow and build up if your doctor approves.