Walk­ing, like run­ning, can help you lose weight effec­tive­ly. True, there are some nuances. Let’s fig­ure it out togeth­er.

If you do the most com­mon sport — walk­ing, is this enough to burn fat? The short answer: yes, this is also a work­out that uses ener­gy from fat stores. Then the next ques­tion is: if you walk all the time, then why can’t you boast of Chris Hemsworth’s relief?

Movement of feet on the ground

The fact is that the con­nec­tion between fat burn­ing and walk­ing is not as clear as we would like. We are con­fused by all sorts of signs on tread­mills, which indi­cate that low speed (and load) is the mag­ic pass to the “fat burn­ing zone.”

Get­ting into this zone does not guar­an­tee that our body will com­plete­ly use up valu­able reserves from the waist in order to extract ener­gy for train­ing. Although yes, at low load our body prefers to burn “slow” fuel from fat. The high­er the inten­si­ty, the more “fast” car­bo­hy­drate ener­gy is con­sumed (although some of the fat also goes into the fire­box).

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What is the difference between walking and running?

As long as you move at low speed and exert lit­tle effort, your body breaks down fat mol­e­cules for ener­gy. This is a fair­ly slow oxida­tive process that can only occur when you don’t have to rush any­where or lift any­thing heavy.

As speed and effort increase, the body requires more fuel. Since fat ener­gy comes in too slow­ly, the body begins to con­sume fast car­bo­hy­drate ener­gy (mus­cle glyco­gen). This can be com­pared to how kin­dling news­pa­per flares up and a thick log smol­ders in a fire.

Do we need to train in this “fat burn­ing” zone to get rid of the bal­last around the waist and between the inter­nal organs, which is so harm­ful to health? Let’s just say it won’t hurt. But in fact, the main ques­tion is not this, but how many total calo­ries you will burn. Only your total ener­gy expen­di­ture will deter­mine how you will look in the end. Work­ing in the “fat burn­ing” zone will not burn all the fat if you burn too few calo­ries.

Walking burns calories too

Back to walk­ing: any move­ment uses more calo­ries than sit­ting or lying still. And don’t lis­ten to run­ning fans who arro­gant­ly think walk­ing is use­less. Walk­ing can burn the same amount of calo­ries as run­ning, it just takes longer (since it burns few­er calo­ries per minute).

So yes, walk­ing burns fat. At the same time, it brings oth­er health ben­e­fits, like any phys­i­cal activ­i­ty. Reg­u­lar walk­ing is acces­si­ble to every­one, does not require spe­cial uni­forms (unless you want to dress up your­self), you do not need to buy a gym mem­ber­ship and spend a lot of time study­ing move­ment tech­niques, you can do it any­where, and it is use­ful not only for the body, but for the soul. Espe­cial­ly when train­ing out­doors. A study con­duct­ed by Stan­ford Uni­ver­si­ty and the Uni­ver­si­ty of Cal­i­for­nia at San Fran­cis­co (UCSF) found that par­tic­i­pants who took a 50-minute walk in nature were less like­ly to obsess over prob­lems and suf­fer from less anx­i­ety than their hap­less coun­ter­parts wan­der­ing around city neigh­bor­hoods.

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