The norm of walking in steps or kilometers per day for weight loss – a technique and benefits for burning fat

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Walking at a calm pace daily is a great way to stay fit. At the same time, answering how much you need to go a day to lose weight, experienced athletes necessarily stipulate the degree of difficulty of the chosen route, the estimated number of steps, as well as the state (preparedness) of the body. Learn more about this type of physical activity..

Is it possible to lose weight if you walk a lot

Active sports are possible only with good health and some training experience. In this sense, walking is a more preferable way to keep fit than hard training, which involves a serious load on the heart and musculoskeletal system. Especially this fact should be taken into account by persons with large overweight..

Regarding whether it is possible to lose weight from walking, it should be noted that the final result is affected by the intensity of the exercise and the speed of the metabolic processes. So, during a slow walk of 3.5 kilometers, the body spends up to 320 kilocalories. At a speed of 7 km / h, up to 570 kcal is burned. Given these data, you can get an idea of ​​how and how much you need to go a day to lose weight.

In a normal situation, to achieve a visible result, you need to regularly overcome 3-4 km. As you can see, losing weight, if you walk a lot, is quite realistic, but you must not forget about maintaining a high pace of movement. In addition, it is important to observe the basics of proper nutrition, without which it will be impossible to achieve the intended goal. It is important to note that in addition to losing weight, walking helps:

  • strengthening muscles and bones;
  • partial stress reduction;
  • normalize blood glucose

Women walk along the coast

How to lose weight with walking

Walking a few kilometers a day at a slow pace, you can only burn a minimal amount of body fat. Even taking into account this fact, it is quite possible to lose weight by walking. At the same time, do not forget that the number of kilograms lost directly depends on the degree of difficulty of the chosen route. So, walking on a terrain with a mottled relief will help you lose weight more efficiently than walking on a flat path in the park. Actually, this determines the desire of athletes to conduct intensive training in nature.

How much do you need to walk a day to lose weight

Experienced athletes claim that for active weight loss in a short period (from 2 weeks to a month) you need to exercise regularly. Walking a day to lose weight is necessary, starting from 2-3 km. Long routes tend to require some training experience. Do not forget about a little warm-up before you start to walk the right distance. At the same time, the number of steps per day for weight loss should be at least 120 thousand. Pay special attention to the speed of movement and the number of steps taken (completed) per second, which the pedometer allows to calculate.

Regarding the main question, it is worth saying that, overcoming the distance of 2-3 km per day of walking, the athlete spends 300-400 calories. You can increase energy loss during classes by using special aids (weights, dumbbells). In addition, it is better to go the distance with people close to you. The competitive spirit is very useful in situations where you need to lose weight. Regarding the individual calculation of calories when walking, it should be noted that all the necessary calculations can be done using a special calculator

Weight Loss Walking

This kind of exercise is unlikely to help you achieve the desired results. During this exercise, a tiny amount of energy is consumed. Meanwhile, if you make a couple of adjustments to walking on the spot for weight loss, you can get quite a decent result from training. Making the body harness additional energy resources is the main task of any exercise. This can be achieved only by going from walking to running on the spot..

So, with an active lesson, an athlete can use up to 150 kcal in 15 minutes. You can increase energy losses by changing the direction and speed of movement several times during the class. Qualitatively improve workouts will help weights specially provided for these purposes, dumbbells. During an hour’s run, around 300 calories are spent on the spot using the indicated aids.

Walking

Weight Loss Walking

During a quick walk at a speed of 95-100 steps per minute, up to 420 kcal (!) Is burned. Walking for weight loss helps to lose weight, even if you plan to do it only a few times a week. It should be borne in mind that training should take place in a comfortable mode, so it would be better to start from short distances at a moderate pace, while paying attention to the shoes in which classes are held.

Experts believe that you should only engage in special running sneakers. This rule also applies to walking on the spot. The sole of the sneakers should be shock-absorbing, soft, and its central part should bend well. It is very important to choose shoes for walking in size. Failure to follow these simple guidelines could result in ankle injury..

Nordic Walking

This type of physical activity has recently gained great popularity. Walking a few kilometers a day in Scandinavian (with sticks), you can lose 2 kg more in a week than with a simple walk at an average pace. Intensive burning of subcutaneous fat during this exercise is due to a more favorable load distribution. Nordic walking contributes to the inclusion of almost the entire body: the muscles of the legs, back, arms. With all this, this exercise has some contraindications:

  • respiratory or heart failure;
  • hypertonic disease;
  • angina pectoris;
  • joint pathology;
  • thrombophlebitis.

Effective Weight Loss Walking

Active climbing stairs helps to quickly get rid of hated kilos. In addition, it serves as a good prevention of cardiovascular diseases. Effective walking on the steps to lose weight will help you burn 1400 kcal. It is important to know that climbing stairs is not quite suitable for the older generation. Nevertheless, in the absence of contraindications from the side of health, even persons of retirement age can go the distance. Remember that walking to burn fat is done in the morning. Before climbing stairs, do not forget to do a little workout.

Girl walks the stairs

What should be the heart rate when walking

Pulse and breathing control is an integral part of walking to lose weight. The heart rate when walking is determined by the formula: 220 minus your immediate age. The resulting number will be considered the maximum allowable pulse. To avoid the development of heart problems, experts recommend not reaching the upper limit of a safe heart rate and multiply the figure obtained during the calculations by 80%.

Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.

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