What many people don’t know is during low-intensity aerobic exercise like walking the muscles prefer to burn fat fuel.
That’s right the metabolic energy needed to walk prefers stored body fat to move the large muscles in the legs and buttocks.
But those same muscles used during high-intensity aerobics exercise like running, sprinting or high intensity aerobic dance or boot camp training prefer mostly blood glucose [sugar] and stored liver and muscle glycogen fuel from carbohydrate conversion.
When intense exercise is performed the priority of fuel need by the metabolism is blood sugar and stored carbohydrate energy… and less body fat fuel. Thereafter the body needs to replenish the quick energy storage tank. That’s one reason why high intensity exercise cause carbohydrate food cravings… thereafter many become famished, overeat and gain weight. The point here is – “you don’t have to train hard to lose body fat weight and experience extreme carbohydrate food cravings that add undesired body weight.”
It will take approximately 1-2 weeks to become addicted to a daily walk habit to lose more body fat and body weight. However everyone differs slightly in metabolism, exercise and activity interest, intensity, frequency and duration where fitness results and weight loss do vary. But in the end, daily low-impact aerobics exercise will help moderate food cravings and increase will power to continue the exercise and natural weight loss course
To improve the odds of sticking to a daily exercise habit, 10 lifestyle changes will help sustain daily exercise activity and weight loss goals 1) Stop substance abuse and unhealthy over indulgences. 2) Get 6-8 hours of sleep. 3) Remove yourself from unhealthy and stressful environments. 4) Make the time for “daily” low impact exercise activity. 5) Eat more fresh whole foods like fruits and vegetables and less processed and high sugar foods. 6) Invest in a good pair of walking shoes with insole inserts if needed. 7) Don’t quit after 1 or 2 days of walking activity, be consistent and exercise on a daily basis. 8) Give up artificial sweeteners, they cause weight gain and acute and chronic disease. 9) Drink more water daily – up to 8 glasses will help with weight loss and reduce weight bearing joint pain. 10) Find a walk group, or walking partner. This will provide more will power to stay the course.
When beginning a daily walk program it doesn’t’ require much will power to get started. But it does require commitment. The excuse I often hear people use to avoid any form of exercise, “I don’t have the time.” But if you can make time you’ll lose weight and feel better almost immediately. If you haven’t exercised for awhile it may feel uncomfortable and you may experience a little soreness. But if you can walk or bike at least 15-30 minutes or more each day you’ll notice results and feel better in no time. Remember, “Rome was not built in a day.” Slow down and let your body adjust to the weight bearing exercise activity. Then increase duration and intensity over a period of days.
I’ve had plenty of overweight clients walk or ride a stationary bike for a year before they achieved successful weight loss. Thereafter participated in a long distance walk, hike, jog or ran or biked a marathon. They never imagined being capable of doing anything like it. They simply believed it possible because they could relate to the low-impact aerobics and fat burning engine truths. Truths that got them pointed in the right direction to achieve greater fitness goals.
Now go get addicted to the natural feel good chemicals and fat burning metabolism produced by your own body through low aerobic exercise. Dance, walk, jog or ride a bike but don’t overdue it. Then reap the ideal body weight, healthy longevity and increased mobility and energy benefits you need, want and deserve!
Good Health to You and Your Family.
Marc T. Woodard, MBA, BS Exercise Science, ARNG, CPT, RET. 2017 Copyright. All rights reserved, Mirror Athlete Inc., www.mirrorathlete.com