Many people assume that high-intensity workouts are the only way to burn fat and lose weight. But that’s just not the case when it comes to walking for women older than 50, according to one study.
In fact, researchers discovered that women who moved at a slower pace burned more fat than those who sped through their strolls. 거래는 다음과 같습니다.
The study, which was published in the journal Nutrients , followed 25 postmenopausal women who were asked to follow a walking routine for 15 weeks. At that point, nine finished the study and 16 continued a walking routine for another 15 weeks.
All of the study participants walked about three miles for four days a week. Those in the fastest group walked about 4.1 miles an hour and exercised for about 45 minutes a day. Women in the slower group walked at a pace of 3.2 miles an hour and worked out for about 54 minutes a day.
Out of the 16 women who did the routine for 30 weeks, those who walked at a slower pace lost 2.73 times more fat than the speed walkers.
또한 주목할 가치가 있습니까? The fast walkers didn’t lose fat until they finished the 30 weeks of exercise, while the slower folks consistently lost fat during the study period.
완전히 명확하지 않습니다. The researchers simply found that people in the slower walking group lost more weight—they didn’t determine why that was the case.
그러나 과학자들은 더 빠른 속도로 걷는다면 숨이 막힐 수 있으며, 이로 인해 신체가 혈당(포도당이라고도 함)을 에너지로 사용할 가능성이 더 커진다는 이론을 세웠습니다. At slower speeds, you may be more likely to burn fat instead.
However, more research is needed to understand this link. Additional research has shown that walking further (but more slowly) boosts your endurance, while quick strolls condition your heart.
This study found that people had the best success with losing fat when they moved at 3.2 miles an hour. However, this was a small study and it’s not clear if the results will apply to everyone.
In fact, the researchers pointed out that fast walking may be better for some people. “Data from other studies indicate that longer impulses may promote greater fat loss at both slow and high exercise speeds,” they said.
생활에 걷기 활동을 더 추가하려면 루틴을 만드는 것이 가장 좋다고 SoHo Strength Lab의 공동 창립자이자 CSCS RD인 Albert Matheny는 말합니다. . That can mean trying to go for a walk before work or taking a lap or two during a break in your day.
Your steps add up over the course of your day, too, he points out. “Just do what you can, when you can,” Matheny says.
최고의 쿠셔닝을 갖춘 운동화
The Pace Rise is podiatrist-approved, has a “downright orthotic feel,” says Andriakos, and is designed specifically for walking. "쿠셔닝은 충격을 흡수하고 각 단계가 부드럽고 포근한 느낌을 주도록 제작되었습니다. 특히 장거리 산책이나 하루 종일 서 있는 데 적합합니다."라고 Andriakos는 말합니다. They run a little wide, making them the perfect pair for people looking for a roomier fit in their walking shoes.
“The Vionic Walk Slim Glide Sneaker gives chunky dad sneaker in the chicest way possible,” Luppino says. These shoes deliver on comfort, with a flexible, lightweight insole and a contoured arch for natural walking alignment. 이 신발을 업무용, 심부름용 또는 패션을 표현하는 편안한 운동화를 원하는 모든 순간에 쉽게 만들 수 있습니다.
가장 패션을 앞서가는 운동화
Since she got these shoes to test, Ritchey says the Alo Sunset sneakers have become a mainstay in her rotation. “그들은 그렇습니다 편안하다; 그들은 당신의 발을 완벽하게 안아줍니다.”라고 그녀는 말합니다. “They kind of mold to you, so the toe spacing and the width were perfect.” 안드리아코스도 서포터다. “옷을 좀 더 세련된 느낌으로 만들어 주는 운동화를 원할 때마다 저는 항상 Alo Sunsets를 선택합니다. 하지만 저는 제 발로 설 수 있다는 것을 알고 있습니다.”라고 그녀는 말합니다. “The silhouette is really sleek and low-profile, which makes them easy to style with everything from leggings to work outfits.”
The Veil is a shoe everyone wants to get their hands on. It’s the newest release from Athletic Propulsion Labs, a brand that blends high-performance shoes with luxury fashion. These shoes have a solid, comfortable sole with a slight bounce to keep you moving forward—run or walk. “The Veil has a noticeable responsiveness that makes walking in them feel really easy, especially on longer days on my feet—and at 38 weeks pregnant,” Andriakos says. They’re lightweight and breathable, secure on the foot, and have an on-trend pulley lace system. At $350, they’re the most expensive shoe on our list, but they’re worth the splurge.
Pro tip:If you want a really good walking shoe, try browsing the running section. This pick from Under Armour is made for runners—but they make all the difference for walkers too. With UA’s HOVR+ foam, each step is cushioned with a slight energy return to keep you moving. Plus, the shoe has built-in stability and structure, giving you the control you need on a walk. “I can walk for miles without feeling any aching in my feet,” Jocelyn Solis-Moreira, an associate health and fitness editor, says.
Special projects director (and new mom) Amanda Lucci calls her Kiziks a “mom shoe”—in the best way possible. “These are my new go-to when I’m quickly running out of the house, because they go on hands-free,” she says. "아들을 집을 떠나기 위해 몇 번이나 짐을 꾸렸는지 말할 수 없습니다. 기저귀 가방, 물병, 전화기, 기타 필요한 모든 것을 품에 안고 있습니다. 하지만 아직 신발을 신지 않았습니다. 이 신발은 쉽고 빠르게 미끄러져 내 팔에 무엇을 들고 있어도 문밖으로 나갈 수 있습니다." They were comfortable right out of the box—no annoying breaking-in period—and kept her comfortable chasing her son around on the playground. 그리고 그것은 멋진 엄마들을 위한 것이기도 합니다. The Siena comes in a range of fashionable colorways.
Lululemon의 이 스니커는 귀엽고 가벼우며 다재다능합니다. 선택 범위를 좁혀야 할 때 여행에 가져가기에 좋은 신발입니다. “They were very breathable and seemed to be adaptable for both walking and running all kinds of distances,” says social editor Alyssa Cruz. They have a ShiftFoam midsole and a rocker shape to help keep you moving, plus arch support to support a natural footstrike as you take the streets. (핏 참고:이 제품은 핏이 더 좁습니다.)
Not all walking shoes need to be overly cushioned; Veja의 이 제품은 밑창이 최소화되어 지면에 더 가깝게 유지되므로 운동화에서 쿠셔닝이 덜하고 부피가 큰 것을 찾는 사람입니다. “These are super lightweight and flexible, almost to the point where you forget you have them on,” Andriakos says. They also have a wider toe box, giving your foot plenty of room to breathe.
As a step-in shoe, “the Arch Fit Glide-Step Pro marries form with function,” Nicole Saunders, beauty editor, says. You can quickly and easily slide the shoe on and off without ever needing to bend down and tie your laces. (가능성을 생각해 보세요:더 빠른 TSA 라인 경험, 신발을 쉽게 신고 벗을 수 없는 경우 추가 접근성 등!) 또한 스니커는 완벽한 수준의 쿠셔닝과 아치 지지력을 갖추고 있다고 Saunders는 말합니다.
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.