TCF info on Cardio to lose weight and bodyfat!!Posted by Tyrone Cane on Mar 26, 2011 in Featured, Personal Training Blog | 0 comments
HOW WALKING OR RUNNING TO LOSE BELLY FAT CAN CHANGE YOUR LIFE
Walking is a form of aerobic exercise which could help you to lose belly fat and overall body fat.
Some of its other advantages include an increase in your heart rate which makes your heart pump more blood for every beat it makes. Subsequently you get increased blood circulation to almost all parts of the body, and this enhances the transfer of more oxygen and nutrients to the brain and other major organs.
It also causes an increase your lungs’ ability to take in oxygen. Over a period of time, intense walking causes a lowering blood pressure. It also enhances the loss of belly fat as well as a significant weight loss.
If you decide to walk to lose belly fat don’t stroll and make stops to shop or visit a friend. You will need to move at a steady speed enough to make your heart beat faster and to cause you to breathe more deeply.
How often and how far you walk matters in weight loss
To be effective in your weight loss strategy you need to walk for at least 30 minutes a day for your body to derive any significant effect from walking.
It has been found that if you weigh about 160 pounds you lose 110 calories for every mile you walk. If you want to have a quicker weight loss, you will need to either increase your speed or cover a longer distance.
Scientific research has shown that if you are running or jogging you will burn calories at a rate which is approximately 1.53 calories for each kilogram of your body weight and for every mile that you run or walk. If you weigh 200 pounds and run 5 miles a day you will burn 1.53 x (200/2.2)x4 = 556 calories. This appears an easy way to lose weight. If you do this 7 days a week and lower your calorie intake by 500 you will lose 2 pounds a week.
If you plan to walk fast at 3-5 km/h you burn calories at a slower rate of 1.38 per kilogram body weight per mile that you walk. If you weigh 200 pounds you will burn 1.38 x (200/2.2) = 125 calories for every mile you walk.
However if you can only do moderate walking you will burn fewer calories because the rate you burn calories is lower. The rate is 0.77 calories for every kilogram of your body weight and for every mile that you walk.
For a 200 pound person the calories that will be spent are 0.77 x (200/2.2) approximately 70 for every mile walked. The bottom line is the distance and the speed of walking.
To lose belly fat its better to increase the distance walked before you consider increasing your speed.
The speed at which you walk is important but the time you devote to walking is even more important towards belly fat loss and your fitness capacity.
However if you cannot carry on a conversation as you walk or you feel breathless then you may be walking too fast. If you experience giddiness, aches, vomiting or other unusual symptoms you should, slow down or stop. You can use a pedometer to track your steps whether you are moving slow or fast. You may be able to estimate over a period of time how much progress you are making in belly fat loss and your overall body weight loss. By just working you will take anywhere from 900 to 5000 steps in a day.
Research shows that if you walk 10,000 steps a day you will lose approximately 500 calories a day.It is also estimated that you if you did this seven days a week without increasing the number of calories you consume you could lose one pound of your total body weight.
It is nearly impossible to walk 10,000 steps in a day without intentionally going out for a walk or stepping on a treadmill.You cannot achieve your belly fat lose and fitness objectives without a personal commitment to get out of your comfort zone. You may walk fast or slow in your attempt to lose weight and lose belly fat. Each has its own advantages and disadvantages. For example in fast walking you have the advantage of involving your cardiovascular system in a more intense exercise. This can increase your overall fitness capacity. You will lose belly fat and total weight and you will also tone your body muscles.
You however will not easily notice the increase in muscle tissue but it will have considerable physiological influence in the fat burning which you will notice over some time. Its well known that the more muscle tissue a person has the more calories they use up. The new muscle that grows will use extra energy to remain alive resulting in fat loss. It has been estimated that walking slowly can reduce the loads carried on the knee joints by 25%.In addition people who are obese can walk to lose weight without the risk of initiating or aggravating signs of arthritis or cause joint injury.
Further more if you are always walking along the same path at the same speed it can become boring, and even too easy that you no longer lose weight. When this happens you need to challenge your body with a walking program that embrace a variety of walking speeds and routes.
By changing your routine you can increase fat burning and muscle-toning benefits and lose belly fat more efficiently. A fast walker can slowdown and create some endurance by walking longer distances slowly. Similarly a slow walker can increase speed and cover the same distance with at less time.