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many people think that high intensity training It’s the only way to burn fat lose weight. But this is not the case if walk According to a recent study, for women over the age of 50.
In fact, researchers found that women who walked at a slower pace burned more fat than women who walked at a slower pace. This is the contract.
meet an expert: Albert Matheny, RD, CSCS, Co-Founder soho strength lab.
What did the research find?
Research published in journals nutrients In January 2022, 25 postmenopausal women were asked to continue a walking habit for 15 weeks. At that point, nine people finished the study and 16 continued walking for an additional 15 weeks.
All study participants walked approximately 3 miles four days a week. People in the fastest group walked at about 6.1 miles per hour and exercised about 45 minutes a day. Women in the slow group walked at a pace of 5.2 miles per hour and exercised for about 54 minutes a day.
Of the 16 women who followed this routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than those who walked faster.
Is this also worth noting? Fast walkers did not lose fat until after 30 weeks of exercise, while slow walkers consistently lost fat over the course of the study.
Why does walking slowly promote weight loss?
It’s not entirely clear. The researchers simply found that people in the slow-walking group lost more weight, but they couldn’t figure out why this happened.
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However, scientists theorize that walking at faster speeds can make you short of breath, which makes your body more susceptible to wear and tear. blood sugar level (also known as glucose) serves as an energy source. If it’s slow, you’re more likely to burn fat instead.
However, further research is needed to understand this association. addition the study Walking longer (but slower) has been shown to improve your endurance, and brisk walks have been shown to tone your heart.
How slowly should I walk?
This study found that people were most successful in losing fat when traveling at 5.2 miles per hour. However, this was a small study, and it is unclear whether the results apply to everyone.
In fact, researchers say that brisk walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and fast exercise speeds,” the researchers said.
How can you incorporate more walking into your life?
To add more walking into your life, it’s best to try to create a routine, says Albert Matheny, R.D., CSCS. soho strength lab. That might mean going for a walk before work or going for a lap or two during your breaks during the day.
Steps also add up throughout the day, he points out. “We just do what we can, when we can,” Matheny says.
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