A fitness expert shares tips on how to lose weight by walking in the 'fat-burning zone' - and you can do it all from the comfort of your own home
We're all aware that walking is a fantastic way to stay fit - but did you know there's a specific method that can aid in weight loss? Walking is straightforward, cost-free and 'one of the easiest ways to get more active, lose weight and become healthier. However, there's a significant difference between a leisurely stroll and a brisk walk - the latter being key to shedding those extra pounds. It is advised 150 minutes of exercise per week for maintaining an active lifestyle - but if your aim is to lose rather than just maintain weight, you'll need to pick up the pace - and venture into what's known as the 'fat-burning zone'.
There's a big difference between walking at a fast pace and walking at a leisure pace. So when you're walking at a slow pace you're helping your metabolism, you're helping your mental health but you're not really helping a zone of training that will really help you lose weight. Imagine you're late for an important meeting, a brisk pace of about 3-4mph, akin to the speed on a treadmill. Maybe 20 minutes minimum. 40 minutes is enough, maximum, per day.
To ensure you're in the fat-burning zone, use heart rate apps or pulse monitors. It's believed that reaching 60-70% of your maximum heart rate is key. Calculating your maximum heart rate is straightforward; subtract your age from 220. For instance, at 30 years old, your maximum would be 190 beats per minute. A brisk walk is defined as roughly 4km per hour, where talking is possible but singing isn't.
Adapted from: Daily Record
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