Different diet programs recommend walking as a good way to lose weight. However, you need to know what is the right amount of walking which will actually help you lose weight.
How long do you need to walk in order to lose weight?
You should try to implement a brisk walk of 30 minutes to 90 minutes every day of the week. This schedule of walking will help you lose weight. You can modify the amount of walking daily, but in a week the total shouldn’t be less than 150 minutes.
Always make sure that you walk fast enough with a moderate intensity. You can notice tht you are walking with the proper speed, once you start breathing heavier. Measure your heart rate with a heart rate monitor, or a fitness band. This will help you perform better.
You always have to option to break up your running periods into frames of 10 minutes, however you will be losing more weight if you walk at a brisk pace more than 30 minutes, without any breaks
If you are starting with walking now, then make sure you start with shorter periods of running and then go to a longer one. Make sure you keep your consistency and not skip exercises more than one day in a row. Even on your resting day you can incorporate some strength training exercises.
How far can you walk?
In the period of 30 minutes you should be able to cover:
- 5 to 2.0 miles
- 5 to 3.3 km
- 3,000 to 4,500 pedometer steps
What if 30 minutes are too much for you to walk?
We all have busy schedules and sometimes we might not be able to walk for 30 minutes. If this is the case with you, then you have to option to walk 2 or 3 times a week for at least 10 minutes at a brisk pace.
Never forget to warm up before walking. We tend to take warm up for granted, however it is essential for stretching our body and preparing it for the exercise. This way you will avoid the risk of injuries. Additionally, short-term exercise with a high intensity are a good way for burning fat.
Calories and fat burning
In a 30-minute walk, you should be able to burn between 100-300 calories or 200 to 600 calories in 1 hour. In the first 30 minutes, you actually burn sugars and you need to keep going in order to start burning fat.
This is just the start of changing to a healthier way of living. Not only you will lose weight with walking, but also reduced chances for diabetes, heart disease and other.