Walking for Fat Loss: Real or Influencer Nonsense?

Is a 20-Minute Treadmill Walk on an Incline the Best Cardio for Women in Their 30s and 40s to Shed Belly Fat?

Understanding Fat Loss for Women

Is a 20-minute treadmill walk on an incline really the best form of cardio to help women in their 30s and 40s get rid of belly fat? If you go to a commercial gym, you will likely see a few muscled-up gym-goers walking on the treadmill. If their physiques align with your goals, it’s natural to think this is the way to go. Let’s explore the science behind fat loss, the role of cardio, and the various types of cardio that can help you shed belly fat.

Video about cardio for weight loss

The Science of Fat Loss

The first misconception is that you can target specific areas for fat loss. Belly fat is a common concern for many busy women, along with the arms, thighs, and hips. However, body fat is stored energy. Carrying excess fat results from overeating and is affected by factors like hormones, sleep patterns, and stress levels.

Fat serves as the primary energy source when you’re at rest. As exercise intensity increases, your body shifts toward using glycogen (stored carbohydrates) for energy.

Fat is a macronutrient containing the highest energy. One gram of fat equals nine calories. In contrast, protein and carbohydrates have four calories, while alcohol contains seven calories per gram. When alcohol is processed by the liver, the energy gets stored as fat.

As exercise intensity rises, your muscles need more energy. Since fat is complex and takes longer to break down, muscles favor carbohydrates during higher intensity exercise. Here is a simplified breakdown of energy sources based on exercise intensity:

• Resting: 100% energy from fat

• Light stroll: 75% from fat, 25% from carbohydrates

• Power walking: 50% from fat, 50% from carbohydrates

• Jogging: 25% from fat, 75% from carbohydrates

• Full-speed sprints: Nearly 100% from carbohydrates

  
  

This framework provides insight into how energy sources shift with exercise intensity.

The chemical makeup of carbohydrates and fat is similar. Both consist of carbon, hydrogen, and oxygen atoms. Yet, carbohydrate molecules contain six carbon atoms, while fat molecules can have between four and 26 carbon atoms. The body breaks down these carbon chains to access energy, allowing muscles and organs to function.

Interestingly, fat cells are not eliminated when you lose weight; they only shrink. When you gain weight, surplus calories get converted into fat. If fat cells reach maximum capacity, your body can even create new fat cells.

The Wide-Ranging Benefits of Cardio

Cardio offers numerous benefits, and you can choose from various activities. Walking is one of the simplest exercises. You can do it anywhere, even indoors. Additionally, you could join a rowing or cycling club, hike, or cross-country ski. The best exercise is one that you enjoy and that keeps you motivated.

Most people understand that cardio positively affects heart health. Approximately 600,000 Americans die annually from cardiovascular diseases. To combat this, doctors recommend around 150 minutes of moderate exercise each week—about 21 minutes per day. If you have a packed schedule, consider breaking this into shorter sessions: two 10-minute walks or four 5-minute breaks.

If time is particularly tight, you might also engage in 75 minutes of high-intensity cardio (like sprint intervals) each week.

Monitoring blood pressure is crucial; elevated readings signal a higher risk for heart failure or heart attacks. Studies indicate that moderate to high-intensity cardio, performed 2-3 times a week, significantly lowers the risk of serious cardiovascular events.

Is Incline Walking the Best for Fat Loss?

So, is walking better than running for losing belly fat in women aged 30-40? The answer depends on various factors. Remember that cardio, whether walking, running, or canoeing, can be inefficient for fat loss. For example, burning off just one Oreo (70 calories) can take about 12 minutes of walking!

This observation doesn’t mean you should skip cardio altogether. Doing cardio is essential for your heart health. Instead of fixating on cardio for belly fat reduction, consider how your diet impacts weight management.

Walking on an incline elevates your heart rate, leading your body to rely more on carbohydrates for energy as opposed to flat walking. Although your walking speed may slow a bit due to added intensity, you’ll burn more calories at an incline. The increase in physical demand also means greater overall calorie expenditure.

Ultimately, exercise is just one part of the weight loss equation. For some, walking is best; others may prefer swimming or rowing. Swimming and rowing are ideal for those with joint pain, as even walking could be uncomfortable.

Before choosing any exercise, honestly assess your abilities and limitations. This helps prevent making a bad situation worse.

Conclusion

Having been a collegiate rower myself, you're likely to see me on the rowing machine at my gym. In fact, I even have a rowing machine at home! The key for busy women in their 30s and 40s is to find an exercise you enjoy. If walking appeals to you, running may feel like a chore. Don’t force activities you dislike, as this can lead to burnout.

For me, rowing is enjoyable, while treadmill walking can feel monotonous. Remember, no single best cardio workout exists for burning belly fat—what works for you matters more. However, the importance of cardio for heart health is undeniable. Prioritize it for a healthier you.

About the Author

Julio Lopez is a Navy Veteran, former collegiate athlete, and personal trainer with a Master’s degree in Nutrition. He is the founder of 365 Physique Personal Training and Nutrition, where he specializes in helping women in their 30s and 40s build a healthy lifestyle into their busy schedules. You can find Julio training his in-person clients at Versatile Fitness and sharing practical tips on Instagram and TikTok @juliolopezfitness.

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