If you are looking for a way to burn fat and lose weight, you might want to try interval walking exercises. Walking at a steady walking, keeping the heart rate up and burning calories, is the foundation of this type of exercise; at intervals throughout the workout, you pick up the pace or engage in more-intense aerobic activity. This extra burst of energy can help you lose more weight and boost your metabolism. Consult your doctor before beginning any new exercise regimen.
Types
Learning how to perform interval walking with your exercise will make it easy to add to your regular fitness routine. The American Council on Exercise explains that interval training incorporates short bursts of intense aerobic activity with periods of recovery, or slower-paced exercise. Interval walking helps to build muscle tone while reducing the risk of injury that is often associated with intense aerobic activity. For example, if you are power-walking for 30 minutes, every five minutes pick up the pace or work into a slow jog for two to five minutes. This will help you burn more calories and develop lean muscle mass. If you are walking on a treadmill, speed up into a run or get off the treadmill and do an intense cardiovascular exercise such as jumping rope or jumping jacks.
Weight-Loss Benefits
There are several benefits to interval walking, including weight loss. One of the main reasons people stop losing weight is because they have reached a plateau --- meaning your body's metabolism slows down and maintains your current weight. When you implement interval walking, you boost your metabolism so you burn more fat than when you keep your walking to a consistent pace. You can also get more of a workout because even during the recovery periods between more intense walking, you're still moving and burning calories.
Health Benefits
Walking leads to increased muscle tone and weight loss, and when you increase your cardio output you also lower your risk factor for several diseases. Interval walking reduces your risk for developing obesity, which is a major contributor to several medical conditions. Type 2 diabetes, stroke, heart attack, atherosclerosis, kidney disease, high cholesterol and high blood pressure are some of the conditions you may prevent when you interval-walk regularly. Over time, you can build your aerobic capacity, which leads to getting the most out of your workout in shorter periods of time.
Safety
Keep safety in mind at all times with interval walking. This type of walking increases your heart rate, and while it is safe for most people, if you have an underlying medical condition or heart disease, check with your doctor first. Never overwork yourself --- if you feel shortness of breath or pain when walking, stop and give yourself a break. Wear running shoes that fit your feet snugly. Do not wear baggy clothes or accessories that could interfere with your workout or cause injury.
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