Want to eliminate abdominal fat, where can you lose fat by walking fast or slow? Research results unexpectedly

For women over 50, weight loss is a difficult challenge, and walking is one of the most easy-to-get-in-door sports. It is generally believed that the exercise effect of walking briskly and making you tired is better, but some studies have shown that walking slowly can burn more body fat. According to

Parade, a 2022 study published by the University of Michigan in Nutrients shows that long-lasting and burning calories are more important than speed if you want to eliminate abdominal fat.

This study traced 42 healthy but sedentary women aged 50 to 70 over 15 weeks. The subjects walked 3 miles four days a week, one group walked about 54 minutes at 3.4 miles an hour, and the other group walked about 4.1 miles an hour for about 45 minutes.

The results of the study were surprising, with slower walking movements reducing more body fat and adding more lean body mass. Fitness instructor Emily Stern said that slow and long walking allows the body to burn fat more efficiently, while at the same time it has less burden on the relationship and the nervous system, so the body is easier to recover and continue to move. When walking, you can use the correct posture and arm movement to stimulate the muscle movement of the upper and lower limbs.

Nutritionist and instructor Carrie Lupoli said that for women over 50, persistence is more important than strength. Many people blindly believe that they should do their best, but in fact, the body is more suitable for slow, stable and regular movements. The focus is to develop a habit of continuous movement rather than just taking a break from changes.

Nutritionist Elizabeth Katzman said that it is more difficult for women over 50 to lose weight. This is not what they do wrong, but the hormone changes in the perimenopause and menopause. The reduction of estrogen affects fat distribution and new dysfunction. Decreased muscle mass will reduce the plexicon rate, and related problems such as related inflammation will make high-strength training more difficult.

Cazman said that walking at a steady and comfortable pace, slightly higher heart rhythm but can still talk, is generally about 2 to 3 miles per hour. If you want to exercise your heart and lung function, you can speed up to 3 to 4 miles per hour, and occasionally more than 4 miles per hour or increase the slope can increase the heat of burning.

Certified personal trainer Emily Schofield said that intermittent speed training can also be used, which can occasionally speed up the slow walking process, which can not only reduce weight but also promote cardiovascular health.

As for the movement frequency, Lupoli said that even if you walk ten minutes a day after eating, the key is to find a way that suits you and persevere.

Carzman said that women over 50 have a comprehensive and continuous approach. They can start with a gentle slow walk and then gradually increase the time. They can use a hiking pole to keep their upper body moving and increase stability. They must also remember to wear appropriate sports shoes to reduce the impact on the relationship.