A recent study suggests that for women over 50, walking at a slower pace could lead to significantly greater fat loss compared to brisk walking. This surprising discovery challenges the common belief that only high-intensity workouts can effectively burn fat and contribute to weight loss.
The Study’s Findings
Published in Nutrients in January 2022, the research tracked 25 postmenopausal women who adhered to a walking regimen for 15 weeks. Of the original participants, nine completed the study, while the remaining 16 extended their walking routine for an additional 15 weeks.
The women in the study walked approximately three miles, four times a week. The fast-walking group maintained a pace of 4.1 miles per hour, while the slower group walked at 3.2 miles per hour. Despite exercising for nearly the same duration—45 minutes per day for the faster walkers, and 54 minutes for the slower walkers—the results were striking.
After 30 weeks, the slower walkers lost 2.73 times more fat than their faster counterparts. Interestingly, the faster walkers didn’t show fat loss until the conclusion of the full 30 weeks, while the slower group experienced consistent fat reduction throughout the study period.
Why Does Slower Walking Promote Greater Fat Loss?
While the study demonstrated that slower walking led to more significant fat loss, the reasons behind this outcome remain unclear. Researchers speculated that walking at a faster pace may cause individuals to become breathless, prompting the body to use glucose (sugar) for energy rather than fat. In contrast, walking at a slower pace may allow the body to rely more on fat for fuel.
The scientists emphasized that further research is necessary to fully understand the connection. Previous studies have suggested that slower, longer walks can improve endurance, whereas brisk walking is particularly beneficial for heart conditioning.
How Slow Should You Walk for Maximum Benefits?
According to this study, a walking speed of 3.2 miles per hour appeared to be most effective for fat loss. However, the researchers noted that these findings are based on a small sample size, and it’s unclear if the results can be generalized to all individuals. Other studies have suggested that a combination of slow and fast walking may be optimal for promoting fat loss.
Incorporating Walking into Your Routine
To reap the benefits of walking, Albert Matheny, RD, CSCS, co-founder of SoHo Strength Lab, recommends integrating walking into your daily routine. This could include taking a walk before work, during lunch breaks, or even incorporating a few laps throughout the day.
“The key is consistency,” Matheny explains. “Every step counts, so find moments throughout your day to add walking into your schedule.”
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