Aerobic exercise includes exercises of varying intensity. By adjusting the speed and slope, you can change the intensity of walking.
Accumulation of visceral fat in the body due to obesity leads to lifestyle-related diseases. Aerobic exercise is effective in decreasing visceral fat.
By reducing visceral fat, it leads to improvement of blood pressure, blood sugar level, triglyceride, etc.
Is walking also counted as aerobic exercise?
Good news for those who don’t like running. Walking definitely counts as aerobic exercise.
Most low-intensity to medium-intensity exercise is classified as aerobic exercise, so neighborhood walks, hikes on small hills, and power walk also meet the requirements for aerobic exercise.
Further muscle training increases basal metabolic rate and makes it harder for fat to attach to the body.
What are the benefits of walking?
According to US Exercise Guidelines, 150 minutes (2.5 hours) of moderate-intensity walking per week significantly reduces the risk of cardiovascular disease. Yes, just walking for 30 minutes five times a week will significantly improve your health.
Previous studies have shown that walking not only strengthens the heart and lungs but also enhances overall vitality and immune function.
Walking alone will make your head feel refreshed, and walking with your pet will make you feel happy. You can enjoy talking with people who pass each other while keeping a physical distance, so the relaxing effect of walking is very high.
Is walking as effective as running?
Whether you like running or hate running, you definitely want to know this. Is walking as effective as running?
The good is that walking is as effective (and in some cases more than running) as running. “Walking and running have many cardiopulmonary benefits, It is important to train while adjusting the intensity and time.
If you have anxiety in your knees or joints, try walking instead of running. Running is more impactful than walking and increases the risk of injury from overuse. “Running requires solid technique and proper clothing and shoes. Many people wear coaches.” On the other hand, walking with low impact and low skill is easy to get on, especially for knees, ankles, and hips.
When it comes to dieting, one isn’t particularly good.
Walking and running increase calorie consumption. “However, if your running intensity is too high, your body may eventually start burning muscle instead of fat.” Muscles improve metabolism (increase calorie consumption), so it’s bad to burn. It is difficult to walk at such a high intensity that muscles are destroyed.
However, if you want to burn a lot of calories in a short amount of time, fast-paced running is more effective than walking. Running also increases your maximum oxygen uptake (the amount of oxygen your body can use at one time).
You can combine both, but walking alone will increase your energy (calorie) consumption and will definitely make you fit.
How to make walking a good aerobic exercise?
The key to maximizing the effectiveness of walking is to find the “ideal strength” that is not easy but not unreasonable.
Your heart rate doesn’t go up at all, but your friends walking at the same pace may be sweating. Whether it’s a treadmill, a road, a trail, a flat surface, or a slope, it’s important to reach your own target pace as quickly as possible and keep it as long as possible.
If the sprint is 10, the medium intensity is 3-4 (low intensity is 2). Considering the maximum heart rate, the medium intensity is 30-40%, and the low intensity is 20%. To calculate your maximum heart rate. You should be able to have a conversation without difficulty.
If you don’t want to run, try increasing your walking pace or using a treadmill to make a slope.
The order when doing aerobic exercise + muscle training
By performing aerobic exercise after muscle training, growth hormone is secreted, lipid metabolism is promoted, and fat is easily burned.
Therefore, aerobic exercise after muscle training is “more effective” in reducing visceral fat.
When performing muscle training and aerobic exercise together, it is recommended to perform in the order of “preparatory exercises-> muscle training- > aerobic exercise- > organized exercises.