Regular walking may contribute to preserving stable weight, lower blood pressure and bad cholesterol, and lower blood sugar levels. But also to boost moodthe memory and the cognitive functionsreduce stress and increase lifetime. Few people are aware that walking can lose 500 grams or more per week. And even 9 kilos in 5 months, without following a specific diet or doing other exercises. The practice of walking can therefore contribute to improving our health and losing weight. However, to lose weight, it is of course necessary to know some important principles relating to this exercise. We tell you everything!
walking to lose weight
First of all, two elements determine the number of calories you burn during a walk. First, where you walk. And then your body weight. For example, if you walk at a pace of one kilometer per hour, you can burn 400 calories in 1 hour. 4 kilometers more will allow you to lose 300 additional calories. If you set a daily route and use a pedometer, you can get much better results.
A pedometer allows you to track your physical activities daily and increases your chances of achieving the desired results. Just wear it close to the hips, it stays compact and it counts the steps you have taken during the day. You can thus determine the number of steps what you have to do to successfully lose weight.
Moreover, if you accomplish 7,000 steps per day, but you still can’t lose weight, you can solve the problem mathematically. And that’s by finding a way to add mileage to the number of calories you should be burning. In general, you have to do 2000 steps in 1 km to burn calories. It should be noted that usually an adult burns 100 calories per kilometer traveled. The pedometer lets you count your steps, so you can determine how many calories you’ve burned and how many more you need to burn.
How far do you have to walk?
At first, he suitable to walk three times a week for 15 to 20 minutes, then gradually increase the number of exercises. The ideal condition is to be able to walk for 30 to 60 minutes a day. With this exercise, you will be able to lose weight in a completely natural way, without having to go through a drastic diet. Of course, that doesn’t mean you can eat an unbalanced diet. Indeed, you will have to find a healthy diet. And in sufficient quantity, but you must not restrict yourself and you” starve as many diets do.
If you want to lose weight in your stomach and legs, go for a walk and avoid resorting to many behaviors and decisions that only lead you to a sedentary lifestyle. Prefer walking rather than the taxi or the bus, accompany your children to school, park your car at a distance from where you are going. You can also walk to your home or at your place of work, or get off the bus halfway. Take the stairs rather than the elevator. On some pedometers, the number of kilograms and calories lost appears, which can give you a boost of encouragement. If possible, get a good quality pedometer. It will allow you to record all your steps and calories burned. So as to be able track your progress and improve.
The difficulty of changing a routine
To prevent walking from becoming a boring exercise. Propose to a friend to accompany you once or twice a week. You should also regularly change places and take natural paths. When it’s cold outside, you can get a treadmill. And even watch a movie or one of your favorite TV series while walking. So, with chin up, deep eyes, belly tucked inthe columns right vertebral and tight posterior. The effects will be significantly improved. To determine the number of calories you need to burn to lose weight, you can consult your doctor. The latter will explain to you if you have a healthy body and the number of calories you have. need to burn.
If, on the other hand, you want walk to lose weight, use the treadmill. You can choose to start with a pre-established program or if you have already used this type of instrument, by choosing a program manually. You will then need to adjust intensity and incline. Since you want to lose weight, you must burn more calories, choose a training suitable for this purpose. It is advisable to alternate exercises of light walking with brisk walking. Or running, to see an effect more quickly.
