Walk a lit­tle, lose a lot!

Get rid of those stub­born ki­los with three sim­ple walk­ing work­outs

Prevention (Australia) - - In This Issue -

Walk­ing is a great way to get in shape – we do it ev­ery day and yet we take it for granted, not re­al­is­ing that it’s ac­tu­ally a pow­er­ful tool for long-term weight loss. The best part? You can start from right where you are, whether you’re a new­bie or an ex­pe­ri­enced ex­er­ciser who has hit a plateau that needs shift­ing. It’s easy to do and is proven to help you get fit and trim down.

Strid­ing out is a sim­ple, ef­fec­tive rou­tine that fits any life­style and you can change the pace to suit you. This is es­pe­cially use­ful as the ev­i­dence clearly shows that short, sharp bursts of ex­er­cise can rev our me­tab­o­lism even more ef­fec­tively than longer ones. But you don’t have to be an avid gym goer to make the most of high in­ten­sity in­ter­val train­ing (of­ten re­ferred to as HIIT) – it works for walk­ing, too. Sci­en­tists at the Univer­sity of NSW dis­cov­ered that women who ex­er­cised for just 20 min­utes – al­ter­nat­ing be­tween short bursts of high in­ten­sity with min­utes of steady-paced ac­tiv­ity, lost three times as much weight as those who ex­er­cised for 40 min­utes at a steady pace. In that study, the 20-minute walk­ers lost up to 9kg over a 15-week pe­riod, three times as much as the longer steady-paced ex­er­cis­ers. And they lost most weight off their legs and but­tocks.

The sim­ple pro­gram that fol­lows will lighten your body, de­crease stress and give you the mo­ti­va­tion to keep go­ing strong. Let’s get walk­ing!

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