| Hmmm...walking for weight loss? No, I'm not | | | | snoozing. |
| talking about a leisure stroll around the | | | | 3. Incorporating Interval Training is the Key: By |
| neighborhood, parking further from the mall | | | | intervals, I mean regular bursts of intensity |
| entrance or taking the stairs instead of the | | | | followed by periods of recovery for 20-30 |
| elevator (while those are all great ways to | | | | minutes. There are all kinds of ways to |
| increase your daily activity). No, I'm talking about | | | | incorporate intervals into your walking for weight |
| getting that heart rate up, getting out of your | | | | loss workouts. The simplest way is to (after a 5 |
| comfort zone and getting results, all the while | | | | minute warm up) increase your pace for 30 |
| taking advantage of the fact that walking is low | | | | seconds, recover for 90 seconds and repeat 7-10 |
| impact and anyone can do it. How to get the | | | | times. It is that simple. You can do that on a |
| most out of your walking for weight loss | | | | treadmill, on a track, or around the neighborhood. |
| workouts... | | | | The key is getting out of your comfort zone for |
| | | | those 30 seconds. It should be difficult to carry on |
| 1. Re-Program your Brain: We have been | | | | a conversation during that time period. Treadmill |
| programmed to believe that long sessions of | | | | example: walk at a 3.7 for 30 seconds and |
| slow, steady pace cardio in the "fat burning zone" | | | | recover at 3.2 for 90 seconds. |
| are the best way to get results. This couldn't be | | | | 4. Other Interval Options: Using a treadmill? Don't |
| the furthest from the truth. While your body | | | | be afraid to incorporate hills as your intervals. This |
| does pull from sugar store during more intense | | | | is a great way to mix it up. Walk at 5 incline for |
| training, it doesn't mean your are burning less fat. | | | | 30 seconds, recover at a 1 incline for 90 seconds. |
| Our bodies actually adapt to these long cardio | | | | Maintain the same pace for both inclines (try a |
| sessions and end up conserving energy and, | | | | 3.0-3.2 speed). Again, getting your heart rate up is |
| therefore, burn less calories. Bottom line, the | | | | the key. So, you can play with the inclines and the |
| theory behind the "fat burning zone" has been | | | | pace to meet your fitness level. |
| completely misunderstood and is totally outdated. | | | | Remember, it is all about the numbers. Calories in |
| This brings me to number two... | | | | vs. Calories out will determine your weight loss. |
| 2. Harness the "After Burn": The "After Burn" is a | | | | So, get the most out of your walking for weight |
| result of your body's efforts to try and restore | | | | loss workouts. You will get the most bang for |
| itself after an intense workout. Research shows | | | | your buck and burn more calories by incorporating |
| that your metabolism can stay elevated for as | | | | intervals into your walking workouts. Added |
| long as 24 hours after an intense bout of interval | | | | bonus, you'll spend less time working out and get |
| training. Yes, unlike steady pace cardio, your body | | | | faster results. Can't beat that! |
| will continue to burn calories even when you're | | | | |