Walking for weight loss post 45? Add these 6 tweaks to burn more fat than cardio!

People aged 45 and above, who want to lose fat through low-impact exercise, should try morning walking, because it provides an accessible and gentle workout. A few basic modifications to walking techniques will enhance fat burning during daily walks, so you can achieve workout results from your regular strolls. The modifications enhance heart rate, muscle activation and metabolic rate, so fat continues to burn throughout the day, instead of only during walking time. Here are six research-backed walking modifications which will help people aged 45 and above, burn more fat than standard cardio exercises...

The most effective way to burn fat while walking, involves interval training which includes alternating between fast, and slow paces. The exercise pattern involves walking briskly for one minute, followed by two minutes of slower walking. The exercise pattern of 6 to 8 cycles will boost your heart rate and oxygen usage, which leads to increased calorie expenditure during, and after your workout. The exercise method is excellent for people over 45, because it enhances metabolism and cardiovascular health, without putting excessive strain on joints. The recommended exercise starts with five minutes of slow walking, before finishing with a cooldown period. The workout delivers high-intensity training effects at a lower risk of injury.

The muscles of glutes, hamstrings and calves become more active when you walk uphill, compared to walking on flat surfaces. The energy expenditure from walking uphill or using a treadmill incline, depends on the slope angle, and ranges between 17% and 50% more than walking on flat ground. The resistance from walking uphill, enables you to build lower body strength while burning fat at a higher rate, than walking on flat ground. The muscles surrounding joints gain strength after age 45, which provides better joint stability and decreases the chances of injuries. Start with 30 to 60 seconds of uphill walking, followed by flat ground recovery and repeat this pattern 5 to 8 times. The increased muscle activation during exercise, helps boost both long-term fat metabolism and metabolic rate.

Using light weights during walking or wearing a weighted vest, enables you to achieve higher workout intensity, without needing to run faster or walk farther. The addition of 0.5 to 1 kg weights during walking exercises your arms, shoulders and core muscles together with your legs. The resistance-based walking technique helps protect your lean muscle mass, which decreases with age while maintaining a higher metabolic rate. The additional physical effort during walking will result in a 10-20% increase in calorie expenditure, when compared to walking without weights. People should begin with light weights while keeping proper walking posture to prevent injuries.

When walking, you should move your arms in powerful swings starting from your shoulder level, instead of letting them hang by your sides. The exercise provides an additional workout for your upper body, which activates muscles in your shoulders and back. The combination of arm and leg movements during exercise, leads to increased calorie expenditure, while enhancing cardiovascular system performance. The power arm swing technique helps you control your walking speed, and produces longer strides which leads to increased fat loss. The modification requires no special equipment because it works for everyone.

Walking during the first part of your day with an empty stomach will boost your body's fat-burning process. Research demonstrates that exercising on an empty stomach, makes your body select stored fat as its energy source, instead of using easily accessible carbohydrates. A 20-30 minute walk without food in your system, will help you lose weight better, while making your body more sensitive to insulin. People with blood sugar problems or weakness should consider eating a light snack before walking though, because it provides better results.

The length of your walking time plays an equally important role as the level of intensity. People should walk for 30 to 45 minutes each day throughout the week. Research shows that walking for 30 to 45 minutes daily, leads to better fat metabolism and helps people lose belly fat while reducing their waist size. Regular walking schedules help your body develop endurance, while keeping your metabolism active throughout the entire day. The combination of longer walks with these modifications, produces better fat loss results than traditional cardio exercises.

Disclaimer: This article is informational only and not a substitute for medical advice