How Much You Should Walk Everyday to Start Losing Weight?
Walking is really great for those people who want to slim down. However, for the best effect you should know how much you should walk daily to start losing weight and to achieve desirable results. Today we will help you to figure it out.
The best thing is that you can train everywhere and whenever you want. For example, you can use stairs instead of an elevator or go to work on foot, if it’s not too far.
You can make you walking more interesting. For example, you can listen to your favorite music or take you dog to the park with you.
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
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.
A great exercise for your body, but even healthy people have difficulty maintaining such a pace for a long time.
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.
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.
Consult your physician, and undergo a medical checkup. Repeat 1-2 times a year.
Watch your posture while walking. Your torso and shoulders should be straight and your stomach sucked in.