Many of us work out to lose weight, spend a lot of time in gyms and try different diets. But sometimes we forget one thing that can be as effective as all this and actually cost a lot less money / time for us: Walking!
So how many hours should I walk a day to lose weight? At what pace should I walk? Here are the answers to all these questions on our list.
How can I turn a walk into a training set?
The main factors affecting the calories burned while walking; distance is your walking speed and your body weight. So, to get the best results from your walk, you should follow a regular schedule and use a speedometer while walking.
This device will tell you how much you’ve walked during the day. So, if you walk a lot but can’t lose any weight, you can get a safe idea of how many more steps you need to add to your walk.
How many steps should I take a day to lose weight?
This approximate calculation will help you make your own schedule. However, keep in mind that the step calculation will vary according to individual characteristics, lifestyle, eating habits and health status.
100 kcal = 2,000 steps = 1.6 km
1 kg = 140,000 steps = 7000 kcal = 112 km
Ways to extend your walking time:
● Try not to drive or use a bus.
● If you have, bring your children to school or get yourself some similar activities.
● Stop using elevators and escalators.
● Walk your dog for longer.
Ways to make your walk more interesting:
● Get a friend you can walk with.
● Listen to your favorite songs or audiobooks.
● Walk in unfamiliar places and draw new routes for yourself.
It is very easy to do all this in the summer, but let’s admit that things change in the winter. So in winter, you can continue your walks on your home treadmill; While doing this, you can watch TV series or TV programs.
How should the correct walk be?
Remember that your steps are uneven and will vary depending on the ground on which you walk. To measure your speed, measure the distance between 10 and 20 meters and walk at a normal pace while counting your steps. Divide the distance by the total number of steps in centimeters (1000 or 2000).
Less than 70 steps / minute:
For a healthy person, walking at such a pace has no effect on weight loss. This pace is recommended for people suffering from pain due to a heart attack or severe angina.
71-90 steps / minute, 3-4 km / hour:
This pace is recommended for people with cardiovascular diseases.
91-110 steps / minute, 4-5 km / hour:
It is a suitable tempo for a healthy person.
111-130 steps / minute:
It is the perfect pace for the body, but even healthy people have difficulty maintaining such a pace for long periods of time.
What are the walking rules?
● Start walking at a light pace. Gradually increase your time and speed. First, the duration of your walks; then you should increase your tempo.
● Try to walk regularly. Taking a walk once a week will not help you lose weight. Even if you can’t do it every day, you should walk at least 2-3 times a week. Walks can be taken at any convenient time or 1-1.5 hours after meals.
● Consult your doctor and get a medical examination. Repeat this 1-2 times a year.
● Monitor your posture while walking. The walks that you do not do with a proper posture affect your body negatively. Therefore, the torso and shoulders should be upright while walking.
Also, it would be useless to take a slow walk for a short distance; Do not forget that walking too fast and unprepared can harm your health in the long run.