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WALK for Weight Loss!

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WALK for Weight Loss!

Non-exercise or incidental activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately, the majority of energy is taken from the fat stores. Keep in mind though, the loss of fat comes from fat cells all over the body, not from one or more specific areas at a time. “Spot reduction” of a certain area is, unfortunately, not possible.


The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity.  One of the best exercises by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores.

Here are some of the benefits of Fast Walking.

-       Easy to Perform

-       Most Conventional

-       All Natural Body Movement

-       Doesn't Cause Injuries

-       Can Be Done Anywhere

-       The Best Minimal Effort Exercise for Fat Loss

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness.  It suits people of all ages and fitness levels, it’s easy to get started and there's no complicated technique to learn or equipment to buy.  Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it. It’s also safer on the joints and the back than most other forms of exercise because you're not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.  Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures. When working with a personal trainer, they may often assigned walking as “homework” on the days you aren’t meeting with them!

Practical Tips…

-       If you're feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes. 

-       Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.

-       Make safety your first consideration. Don't walk after dark except in well-lit, busy places.  Start the walk slowly, and then gradually increase the pace.

In all other activities try to move, move, move. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.


-TrueFitPhysiques Training, Jacksonville Personal Trainers

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