If you are obese or a little overweight, consuming more than 500 calories on a daily walk will help you about half a pound a week. Even if you’re not overweight, burning that many calories will help you stay fit, reduce your risk of disease, lose weight, regulate your body condition, and prevent you from becoming overweight in the future.
the 2008 American Physical Activity Guide recommends that you do 150 to 300 minutes of cardio a week, such as walking, to take advantage of its health benefits.
A 57-pound person will
Need to walk and lose weight as long as you need to burn 500 calories on foot. The higher your weight, the more calories you burn than a lightweight person. According to Harvard, if you weigh 57 pounds, you should walk 6 kilometres per hour for about 111 minutes to consume 500 calories.
70 kg person
If you’re 70 kilos, meaning that less time burning calories compared to a 57 kg person you need, of course, provided that the walk at the same speed.
A person who weighs 70 kilos, at a speed of about 6 kilometres per hour, about 90 minutes, or a walk at a speed of about 5 kilometres per hour, about 100 minutes, can burn 500 calories. On the other hand, increasing the speed to 7 km / h will allow you to burn 500 calories in just 81 minutes.
People who weigh 84 kg will burn 500 calories in a shorter time than people who weigh 57 and 70 kg. Of course, as long as they walk at the same speed. According to the Harvard Health Report, 84-pound people will burn 500 calories if they run 75 minutes at 6 kilometres per hour or 85 minutes at 5 kilometres per hour.
Walking in front of other sports
Although walking is an easy activity for muscles and a great cardio exercise, it obviously burns fewer calories than running or swimming.
For example, a 70 kg person can burn 500 calories by walking at a speed of 5 km / h for 90 minutes. Now, if the same person runs for only 45 minutes at a speed of 8 kilometres per hour, or swims for 40 minutes, he will burn the same amount of calories.
So swimming, which is an easy and ideal exercise for your joints, is a good calorie substitute for walking.
Slimming with daily walking
Sometimes strenuous exercise is used to lose weight, but in some cases, walking alone can cause significant weight loss. As you know, walking is an easy and affordable way to lose weight.
You should include this option in your daily routine when your lifestyle is such that you are behind the desk most of the day. Walking not only helps you burn more calories, but it’s also the best way to reduce stress. The less stress you have, the easier it is to lose weight.
Walk 15,000 steps a day:
No matter how much you walk right now, you can increase that amount. Take 15,000 steps seven days a week to lose weight.
Don’t worry about slowly increasing the number of steps. Just get started. Over time, you will be able to walk longer distances. Increasing the number of steps you take does not cause stress or pressure on the body. So walk safely.
Take a 20-minute walk three times a day:
Having three 20-minute walks during the day will help you achieve your goals and lose weight.
A study from the University of Washington shows that people who walk for 15 minutes after each meal have better blood sugar control than others. This means that walking at lunch can reduce your food intake and reduce your cravings for sweets.
Walk on the hill three times a week:
Climbing hills, high places or stairs will help you build more muscle. This will also increase your metabolic rate and burn more calories. That’s why it’s a good idea to spend three days a week climbing hills or high places.
Take advantage of strength walking distances:
Speeding up to one minute apart can boost your heart rate and burn more calories. Once you have been able to add these power intervals to your regular walking schedule, you will be able to increase the speed and duration.
As you walk faster, focus on twisting and turning your arm. More arm movements will help you burn more calories and increase the strength of your shoulders.
Add weight training to your daily walks:
Walking is not just about losing weight. When walking, stop each block once and repeat the squat exercise 5 to 20 times. All the exercises that are done using bodyweight will increase your heart rate and help you build more muscle.
Keep your calorie intake at 1600:
Although your nutritional needs depend on several factors, women who use walking to lose weight usually follow a 1200 to 1600 calorie diet that is high in protein.
If your main focus on daily exercise is low-intensity walking; Your diet should also be consistent with this. Although your activity levels have increased, you need to reduce your calorie intake to lose weight.
Use long routes:
You may have heard of this before. Walking long distances will help you lose weight faster. It will make a big difference over time. So keep that in mind.