As you know, walking is an effective form of exercise. If you want to lose weight , burn calories, reduce accumulated fat and are not comfortable exercising in other ways, an important walking technique that will help you lose weight and reduce accumulated fat effectively is the “walking technique in your heart rate zone.” But what is it and how do you do it?
What is walking in heart rate zones?
It is walking in the appropriate heart rate zone, where the fat burning zone is approximately 60-70% of the maximum heart rate, which will burn approximately 7-12 calories per minute, depending on the individual.
Why walk in the fat burning zone?
- Because the body will use fat as its main source of energy instead of using stored carbohydrates.
- Helps burn more calories, approximately 7-12 calories per minute, depending on the individual.
- Increase weight loss efficiency
So how do you know if you’re walking in the fat-burning zone?
Simply calculate your maximum heart rate as follows ufabet https://ufabet999.app:
- For women : 220 – Age (years)
- For men: 226 – Age (years)
Once you know your maximum heart rate, multiply the number by 0.6.
For example, a 30-year-old woman will have a maximum heart rate of 190 beats per minute (bpm), so to achieve 60% of your recommended intensity, aim for around 114 bpm.
Techniques for walking in the fat-burning zone
- Start with a 5-10 minute warm-up.
- Walk at a suitable pace, keeping your heart rate in the fat-burning zone.
- Walk continuously for at least 45 minutes to 1 hour.
- Gradually increase the duration and intensity of your exercises as your body gets stronger.
- Don’t forget to stretch after exercising.
Additional tips
- Wear shoes that are suitable for walking to prevent injury.
- Choose a safe and shady place to walk.
- Drink enough water
- Listen to music or find a walking partner to add to the fun.
Try using the fat-burning walking zone technique. I guarantee that you will burn fat effectively, lose weight faster, and be healthy for sure.