How Much You Should Walk Everyday To Lose Weight

When you want to lose weight, many diet programs and health experts recommend brisk walking as cardiovascular exercise to burn calories. But what is the right amount of walking each day to help you reach your weight loss goals?

Many of us do sports, go to the gym, try different diets… And during all this time we don’t even realize that long daily walks, like several studies showthey are no less effective against extra kilos.

We figured out what rules to follow when walking to replace a full set of exercises.

How to turn a walk into a training set

The main factors that affect the calories burned when walking are the distance traveled, speed and body weight. For best results, you should stick to a regular schedule and use a pace counter.

This device tells you how far you have walked during the day. If you cover a long distance but still don’t lose weight, you can count how many steps you need to add.

This rough estimate will help you make your own schedule (keep in mind that a lot depends on your individual characteristics, lifestyle, eating habits and health):

100 kcal = 2000 steps = 1.6 km

1 kg = 140,000 steps = 7,000 kcal = 112 km

How to lengthen your walks:

• Try not to drive or take a bus.
• Take your children to school and back.
• Stop using elevators and escalators.
• Walk the dog longer.

To make your walks more interesting, try the following:

• Take a friend with you.
• Listen to your favorite music or audiobook.
• Go through unknown places and choose new routes.

In winter, you can keep practicing at home if you have a treadmill. Allows you to watch movies or TV shows, keeping you fit.

how to walk correctly

Remember that your steps are uneven and can vary from a foot to a yard. To count your stride length, measure a distance of 10 to 20 meters and cover it at your usual pace while counting steps. Divide the distance in centimeters (1000 or 2000) by the number of steps you have taken.

• Less than 70 steps/min: For a healthy person, this pace has almost no training effect. It is recommended for people recovering from a heart attack or suffering from severe angina.
• 71-90 steps/min, 3-4 km/h: Recommended for people with cardiovascular diseases.
• 91-110 steps/min, 4-5 km/h: A good charge for your body, suitable for any healthy person.
• 111-130 steps/min: It’s a great workout for your body, but even healthy people have a hard time keeping up that pace for long.

the rules of walking

Start with a light load, gradually increasing the duration and pace. You should first increase the duration of your walks, and then increase your pace. Loads should be suitable for your health.

Practice walking regularly. One walk a week doesn’t help at all. If you can’t go hiking every day, do it at least 2-3 times a week. This can be done at any convenient time, but not earlier than 1-1.5 hours after a meal.

See your doctor and get a medical checkup. Repeat 1-2 times a year.

Watch your posture as you walk. Your torso and shoulders should be straight, and your stomach should be tucked in.

How long to walk each day to lose weight

point to a brisk walk 30 to 90 minute walk most days of the week to lose weight. You can walk more some days and less on others, but the total time for the week should be least 150 minutes (2.5 hours)

You should be walking fast enough to be in the moderate exercise zone, 60 to 70% of your maximum heart rate. You need to breathe harder than normal and can speak in complete sentences, but cannot sing. You can use the heart rate reading and exercise area from a fitness band, app, or heart rate monitor to make sure you’re exercising at a moderate intensity.

Although you can break your walking time into periods of 10 minutes or more, you get an added fat-burning benefit from brisk walking for more than 30 minutes after the warm-up.

How many calories and fat burned in 30 minutes

At a fast pace, you’d burn between 100 and 300 calories in 30 minutes (depending on your weight) or between 200 and 600 calories in an hour. By walking for 30 minutes or more at a time, some of these calories will come from stored fat.

During the first 30 minutes of exercise, your body burns stored sugars for fuel. These are used after about 30 minutes. To continue, your body releases fat from your fat cells and burns it for fuel. This stored fat is exactly what you want to lose, and it’s a good reason to increase your walking endurance so that you can walk for 30+ minutes at a time.

Also, remember that a slow walk for a short distance will be useless; If he walks too fast and is not prepared for a long time, it can even cause him damage.