News Weight Loss

The Walking Afterburner Effect! Burn calories even when resting!!!

walking

Why should you make walking at least 30 min part of your every day life?

Well for one reason, the American Heart Association says its what you should do to help avoid heart disease – very boring reason.

The real reason you should exercise every day is much more exciting. You obviously burn off lots of calories while you are exercising, what isn’t so obvious is that even this small amount of cardio elevates your metabolic rate so that your body burns off more calories the other 23 hours of the day too! This is called the fat afterburner effect. What a bargain! Exercise 30 minutes and you get the next 23.5 hours of fat loss at no additional charge!

What constitutes cardiovascular exercise, good question. Good cardio is anything that elevates your heart rate to 70%-85% of your maximum for at least 20 minutes. What is the best cardio for losing weight? For most people, walking is the best form of cardio! Easy, enjoyable, and low risk of injury. For a young person in good health, jogging or swimming are other great choices for cardiovascular exercise.walking

Cardio is one of the most important things you can do to keep your body healthy, inside and out.

So basically you want to do a minimum of 30 minutes a day of walking at a pace that will elevate your heart rate into the target zone. For me that is walking at a pace that will give me a heart rate of between 83-140 BPM. That is about 3.2 to 4.0 mph. Start off slow and increase your pace gradually the first week or so. If you have not been exercising regularly, then your tendons and joints are not going to be in shape for a sudden shock if you push yourself too hard too fast.

Walking for Weight Loss
Think about your weight loss goal when you are deciding how much time to invest in your daily walks. Remember, two pounds a week is 1,000 calories a day burned or cut out of your diet. You can burn 400 calories or more in an hour walk at a brisk pace.

That means you only need to reduce your calorie count by about 600 calories a day. For most people that is very manageable. Therefore an hour brisk walk a day can easily mean the difference between success or failure. Do 30 minutes in the morning and 30 minutes in the afternoon if you don’t have time for a full hour at a time.

There are several great apps you can download for your phone to help you make the most of your daily walks. Runtastic and Pedometer are two good ones that I can recommend for keeping track of your miles and also your pace. Heart Rate Pro is a simple little app for measuring your heart rate while walking. A bluetooth heart rate monitor is by far the best way to easily track your heart rate. You can do a Google search for a list of several popular brands.

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About the author

Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at walt@viance.com if you have any suggestions. Thanks. Ps. Spread the word and check out our products at viance.com. :)

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