'I'm a personal trainer - Britons who walk for exercise often miss out a key fat-burning technique'

According to experts at Geezers Boxing Gloves and Pads, the majority of walkers aren't reaching what's known as the "fat-burning zone" during their outings.

This oversight means they're missing significant weight loss benefits despite their regular walking habits.

Personal trainer Leon Bolmeer has identified specific methods that can transform a simple stroll into an effective fat-burning workout.

"Walking is a great way to get moving and one of the easiest ways to support weight loss and improve your overall health," he explained.

"But if you're aiming to burn fat specifically, you'll need to pick up the pace to reach what's known as the fat-burning zone - sometimes called zone two."

This zone represents the exercise intensity where the body primarily utilises fat stores for energy rather than carbohydrates. The key lies in maintaining a specific level of exertion that triggers this metabolic shift.

"This is the level of exercise where your body mainly uses fat, rather than carbohydrates, as fuel. To get the benefits, your walk needs to be brisk and more of a power walk," Leon added.

"Aim for a brisk walk lasting at least 20 to 40 minutes a day. A brisk pace means walking at roughly three miles per hour, fast enough to get your heart rate up but not so fast that you can't hold a conversation if you like to bring someone with you."

According to Leon, this target heart rate proves crucial for fat burning.

"For fat burning, you'll want your heart rate to be around 60-70 per cent of your maximum," he advised.

"You can estimate your maximum heart rate by subtracting your age from 220. If you want to be precise, fitness trackers can monitor your heart rate."

The personal trainer offered additional practical tips to enhance fat burning during walks.

"Swinging your arms on your brisk walk helps with balance and gets your upper body working, which can also help burn more calories," he noted. "Keep your head up, relax your shoulders, engage your core muscles, and keep your back straight.

LATEST DEVELOPMENTS

• Dementia breakthrough as supplement that enhances muscle strength offers memory 'benefits'
• HIV breakthrough as scientists make crucial step towards cure - 'Never seen anything as good'
• Stark warning as 'highly contagious' disease spreads across UK - worst-hit areas revealed

"Good posture not only helps you feel more energised but also reduces the risk of aches, particularly on longer walks."

He also recommended complementing walking with strength training, noting that "walking is great for general fitness and weight loss, but combining it with a bit of strength training a few times a week helps keep your muscles strong".

"This also boosts your metabolism, so you burn more calories even when resting," he added.

Nutrition and equipment also shouldn't be overlooked. "Your body needs fuel to move well, so try to have a light, balanced meal beforehand. Remember to stay hydrated as even mild dehydration can affect how well you perform," Leon advised.

"Wearing well-fitted, supportive shoes with good cushioning can really improve how you walk. They help with comfort, reduce the risk of joint pain, and make it easier to maintain your routine."