Skip to main content

How Much You Should Walk Every Day to Start Losing Weight

So many of us do sports, go to the gym, try different diets... And all this time we didn’t even realize that everyday lengthy walks, as shown by a number of studies, are no less effective against excess pounds.
Bright Side found out which rules we should observe for walking to replace a whole set of exercises.
The main factors affecting the calories burned when walking are the distance covered, your speed, and your body weight. For best results, you should follow a regular schedule and use a pace counter.
This device will tell you how much you’ve walked during the day. If you cover a big distance but still don’t lose weight, it can count how many paces you should add.
This approximate estimation will help you make your own schedule (note that a lot depends on your individual characteristics, lifestyle, food habits, and health condition):
100 kcal = 2,000 paces = 1.6 km
1 kg = 140,000 paces = 7,000 kcal = 112 km
Ways to prolong your walks:
  • Try not driving or taking a bus.
  • Take your kids to and from school.
  • Stop using elevators and escalators.
  • Walk your dog for longer.

    To make your walks more interesting, try the following:
  • Take a friend along.
  • Listen to your favorite music or audiobook.
  • Walk around unfamiliar places, and choose new routes.
In winter, you can continue practicing at home if you have a treadmill. It will let you watch movies or TV shows while keeping you in shape.
Keep in mind that your paces are uneven and can vary from a foot to a yard. To count your pace length, measure a distance of 10 to 20 meters, and cover it at your usual pace while counting steps. Divide the distance in centimeters (1,000 or 2,000) by the number of steps you’ve made.
  • Less than 70 paces/min
    For a healthy person, such a pace has next to no training effect. It’s recommended for people recovering from a heart attack or suffering from severe angina.
  • 71-90 paces/min, 3-4 km/h
    Recommended for people with cardiovascular diseases.
  • 91-110 paces/min, 4-5 km/h
    A good load for your body that’s suitable for any healthy person.
  • 111-130 paces/min
    A great exercise for your body, but even healthy people have difficulty maintaining such a pace for a long time.
  1. Start with a light load, gradually increasing the duration and pace. You should raise the length of your walks first, and only then increase the tempo. The loads should be adequate for your health.
  2. Practice walking regularly. One walk a week won’t do you any good. If you can’t take walks every day, then do it at least 2-3 times a week. It can be done at any convenient time but no earlier than 1-1.5 hours after a meal.
  3. Consult your physician, and undergo a medical checkup. Repeat 1-2 times a year.
  4. Watch your posture while walking. Your torso and shoulders should be straight and your stomach sucked in.
You should also remember that a slow walk over a short distance will be useless, while if you walk too fast and for too long being unprepared, you may even cause harm to yourself.

sorce : brightside.me
Labels:

Comments

Post a Comment

Popular posts from this blog

Diets for Women Over 40: How to Stay Healthy and Lose Weight

Women over 40 have different metabolic needs, so you’ll need to make some dietary adjustments. Here are the diet swaps you should make if you want to lose weight, feel great, and stay healthy. 1  / 7 PHOTO CREDIT: SHUTTERSTOCK Swap in healthy fats Fat may be higher in calories than carbohydrates or protein, but it satisfies your hunger—and that’s key to keeping your calorie count down. People tend to lose more weight and keep it off on a calorie-reduced diet that contains healthy fats rather than a diet that’s low in fat. That’s why the best diets for women over 40 include a source of healthy fat at each meal and snack. This could be two teaspoons of extra virgin olive oil, two tablespoons of raw nuts or seeds, or half an avocado. Choosing the right fat is also key to staying healthy. While fibre plays a part in reducing cholesterol levels, the types of fat you eat can also keep you healthy as you age. We’re talking beautiful, glowing skin, shiny hair and more!...
Post a Comment
Read more

I Did Alternate Day Fasting, and This Is What My Belly Looked Like After 3 Weeks

I sprang into Spring excited to start running more and ended up hurting my knee. I took a month-long break from running and CrossFit classes to heal and also did a bunch of traveling, so I was eating like crap. All that added up to some weight gain, and my usual 16:8 intermittent fasting (IF) schedule wasn't helping me drop those pounds. I decided to try alternate day fasting (ADF). What Is Alternate Day Fasting? Alternate day fasting (ADF), a form of intermittent fasting, involves fasting one day, eating the next, and repeating. If you need to, you are allowed to eat on fasting days, the recommended amount being 25 percent of your total calories. For example, if you've calculated that 1,800 calories a day is the amount you need to eat in order to lose weight, on a fasting day, you'd eat no more than 450 calories. On nonfasting days, you'd eat 1,800 calories. Why I Tried ADF First and foremost, I spoke with my doctor, the regis...
Post a Comment
Read more

Eat More To Lose Weight - 'I Lost Weight Eating 2,200 Calories Per Day'

Nessa used to eat as few as 1,600 calories daily—until she decided to make a big change. NESSA When my trainer told me to eat 2,000 to 2,200 calories per day to lose weight, I didn’t blink an eye. I did however, make a mental note of the fact that I must have been under-fueling before. I rarely ate breakfast. And because I was generally really stressed at work, I’d forget about food all day. Then, when I’d get home at 6 or 7 p.m., I’d realize I was so hungry that I’d eat something fast and unhealthy, like pasta, pizza, or a burger, followed by something sweet. I think most days I ate about 1,600 calories or a little more. Then on the weekends, I’d often skip lunch in the name of a decadent dinner of meat and potatoes, pasta with cream sauce, a homemade dessert, or a bar of chocolate. If I went out, I’d go the whole nine yards—appetizer, entree, and dessert. Maybe that’s why, after 15 months of losing weight and building muscle with  Kayla Itsines' Bikini Body...
Post a Comment
Read more