Burn fat off your stomach with anaerobic walking. I’m a fitness trainer and this technique will burn belly fat -- even stubborn belly fat. Anybody can accelerate weight loss by anaerobic walking. It’s simple and any person can do it.
Anaerobic walking is not the kind of walking you’re used to. Anaerobic walking is not what you see typical walkers doing. Anaerobic walking is special because it recruits more fast twitch muscle fibers than does “steady state” walking, which is also known as aerobic walking.
Anaerobic walking can be done on a level course, such as on sidewalks, a school track, the park or any nice path. Anaerobic walking can also be done using hills or a treadmill.
Length of anaerobic walking sessions can start out at about 30 minutes or so. Walk for five minutes briskly, but not to the point where it’s impossible to go beyond five minutes. The purpose of this initial five minutes is to warm up the body and mind.
After five minutes, you will then begin what’s known as high intensity interval training (HIIT), but walking is the medium. Do eight to 10 intensity (anaerobic) intervals, each lasting between 30 and 60 seconds. Between each anaerobic interval will be a recovery period -- a leisurely pace that lasts two to three minutes.
Now here’s the thing to remember:
The eight to 10 anaerobic intervals must be very difficult, so very difficult that it will be nearly impossible to conduct these intervals longer than the 30 to 60 seconds. A walker will have to be wiped out at the end of each intensity interval.
This means if the walker is on a level course, he or she will need to walk as fast as possible. For many people, walking as fast as possible will not take 30 to 60 seconds to wipe them out. But for people in very poor physical condition, as well as obese people, 30 to 60 seconds of their fastest walk will leave them pretty exhausted.
For people in better condition, a hill will be needed to induce complete exhaustion within 30 to 60 seconds. If you’re in decent shape, find trails that include hills. Or, use the incline on a treadmill. If you use a treadmill, keep your hands off the equipment. This means no hands on the rails or anywhere else on the treadmill.
I see this mistake all the time and it’s a big mistake. Always swing your arms when on a treadmill, unless you must steady yourself to drink some water or take a heart rate check.
The heart rate check, however, is not necessary, because you won’t be referencing heart rate; you’ll be referencing how exhausted your body feels after 30 to 60 seconds. The intensity walking intervals should be difficult enough to make conversation impossible.
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