The most effective way to walk to burn calories and reduce belly fat
If you want to lose weight but don't have time to go to the gym, walking every day is the most effective solution.
Does walking help you lose weight?
The answer is yes. Walking is one of the easiest and most effective forms of exercise for weight loss. According to Lao Dong newspaper, citing Boldsky, walking regularly for 30 minutes a day can help reduce belly fat - one of the areas where excess fat is easily accumulated and is associated with serious diseases such as cardiovascular disease and diabetes. Depending on your weight and walking intensity, you can burn between 150 and 300 calories per hour.
Walking can reduce cholesterol, improve cardiovascular health, reduce stress, and help control weight effectively. This activity also has the ability to improve mood and reduce anxiety. In particular, when you maintain the habit of walking 30 minutes a day, you can reduce body fat, especially stubborn fat in the abdomen. At a moderate pace, walking for 30 minutes helps burn about 150 calories.
Regular walking also helps you achieve a calorie deficit, which is necessary to lose overall body fat, including belly fat.
Another study from Harvard Medical School also showed that a person weighing about 70kg can burn about 167 calories in 30 minutes of walking at an average pace. For heavier people, the number of calories burned will be higher. This shows that walking not only helps burn calories but also improves cardiovascular health, reduces the risk of chronic diseases, especially when combined with a healthy diet.
Furthermore, according to a study published in the Journal of Exercise Nutrition & Biochemistry in 2014, walking for at least 50–70 minutes, three times a week, for 12 weeks, helped reduce belly fat and improve the overall health of study participants.
Walking exercise helps burn 500 calories quickly, reduce fat
According to Eat This, Not That, walking uphill is one of the most effective ways to burn 500 calories quickly and lose fat. Adjusting the incline and speed will increase your heart rate, work more muscles, and maximize your calorie burn. You can adjust the incline on a treadmill or walk uphill outside.
This workout will get your heart rate up without the need for weights or any other equipment. This 45-minute workout uses intervals of uphill walking to maximize your calorie burn and help you reach your 500-calorie goal quickly.
Start by walking for 5 minutes to warm up. Walk uphill on a treadmill at an incline of 8-12, do 4 sets of 2 minutes each, with 1 minute rest.
Next, walk at a normal pace without incline for 5 minutes. Then, walk fast on an incline for 4 sets of 3 minutes of exercise and 1 minute of rest, with the incline level on the machine being 10-15.
Complete the exercises in order, maintaining good posture and strong arm swings. Adjust the speed and incline to suit your fitness level.
