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Walking for Weight Loss: Here is what You Need to Know
Tue 12 01 2021

Losing weight can be done in many ways, whether through a diet, a workout plan, or both. However, many people would like to start slow or are unable to go to the gym. A good thing is that many health experts have recommended brisk walking as a good exercise for calorie burning. In this article, we will talk about things you need to know if you are walking for weight loss.

How much you need to walk daily for weight loss?

To lose weight it is recommended that you mix the length of time of every walking session. It is recommended that you aim for 30 to 90 minutes of walking most days of the week. You can walk more or less someday but make sure that you spend a minimum of 150 minutes per week walking.

When it comes to intensity or speed, consider walking fast enough so that your workout counts as moderate-intensity and that your heart’s activity is 60 to 70% of your maximum heart rate. You should know that when you are breathing harder than normal and feel unable to sing. You can also seek the help of a fitness application that indicates heart rates.

Start by warming up, then brisk walk for 30 minutes, or break your walking time into periods of 10 or 15 minutes.

However, if you are a beginner, start with a short period of walking and increase that time steadily. 

Try to stick to your walking routine and do not skip more than one day in a row. This is because consistency is essential for improving your metabolism and burning calories as well as for building new healthy habits. On the days when you are not walking, try to be active by doing some strength training exercises. You can take the day off if you feel very tired, however, make sure that you get back to walking the next day.

Once you have reached the weight you want, you need to maintain it, which requires that you continue your 60 to 90 minutes moderate-intensity walking routine for most of the weekdays, and consuming fewer calories than burned.

If you can’t walk for 30 minutes at once due to a busy schedule, break it into walking more often during the day for shorter periods. You can walk 3 times a day for 10 minutes every time, at a brisk pace.

During a 30 minutes brisk or moderate-intensity walk, you are more likely to burn between 100 and 300 calories or 200 to 600 calories in one hour. When you walk more or increase your intensity, the calories burned will come from stored fat. In fact, for the first 30 minutes, the calories burned come from the sugar stored in your body. After that time, your body starts to release fat from the fat cells, which you will be burning for fuel. You need to burn this stored fat so you can lose weight. For this reason, building walking endurance is essential.

Source:

https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706

 

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