Is Walking Effective for Fat Loss?

Is Walking Effective for Fat Loss?
Is walking enough for fat loss?

Many of the most recognized health associations in our
country, such as the American Diabetes Association and the
American Heart Association, recommend that individuals
primarily increase their activity levels using walking as
exercise. On the other hand, the Center for Disease
Control (CDC) makes the following recommendations:

1) a minimum of 30 minutes of moderate intensity physical
activity per day most days of the week, or

2) a minimum of 20 minutes of vigorous intensity physical
activity three days each week, plus

3) resistance, strength-building, and weight-bearing
activities two days per week.

Who is right, and is it happening?

In terms of effectiveness, experience shows that the CDC is
closest to the mark. The vast majority of exercisers who
successfully lose body fat and improve their health
consistently perform the recommendations provided by the
CDC, at a minimum. In fact, in 2007 the American College
of Sports Medicine stated that the general public would
receive even greater health benefits by exceeding the
recommended minimums.

So, is walking enough? Experience, the CDC, and the
American College of Sports Medicine emphatically say no!

Walking is, by far, the best way to get started with an
exercise program, but don't be fooled into thinking that it
is the ultimate solution which will allow you to achieve
the fat loss goals you are seeking. When starting a
program, walking is valuable for safely building strength
in the ligaments and tendons that support our body. Once a
duration of 20 to 30 minutes of brisk walking has been
achieved, however, it is time to kick it up a notch and
increase the intensity.

After a 30 minute foundation of walking has been laid,
intervals with jogging and walking can be used by most as
an excellent way to capture the CDC's minimum 20 minutes of
vigorous activity. A ratio of 1 minute fast jogging or
running for every 2-3 minutes of walking is a great way to
start the much more effective form of cardiovascular
conditioning known as interval training.

The final question remains: is exercise even happening?

Around the country, the answer appears to be no. Obesity
and obesity-related diseases and death rates are at an
all-time high, even though the science and knowledge behind
successful fat loss mechanisms are at their height. More
research and real-world experience exist right now than
ever before, and all of that information is widely
available on the internet, often free of charge. Yet,
even the appropriate MINIMUM amount of exercise is not
being accomplished, whether it is something as simple as
walking or an activity that is much more vigorous and
productive.

At the end of the day, it comes down to your choices
regarding the use of the same 86,400 seconds we are all
given, whether or not you are doing any activity at all,
and whether you are doing a lot more than just walking.

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