Regular walking offers many potential health benefits, including weight loss. It is also one of the easiest and most profitable forms of exercise a person can do. Many people can run regularly and benefit from being more active.
Regardless of age or fitness level, a dedicated walking program, combined with a proper diet, can be a great way to lose weight. To get it right and achieve your goals, you need to make sure that you are running enough, at the right intensity, and are watching your diet.
Why you should be walking to lose weight?
Walking requires little equipment, can be done more or less anywhere, and is less stressful on the joints than running.
But just because walking is an easy and natural way for people to get energy from food doesn’t mean we can’t learn to do better and increase fat burning.
Calories burned walking:
The ease of walking makes it an attractive activity for many, especially those looking to burn extra calories.
The number of calories you burn while walking depends on many factors, including your weight and walking speed.
The reference is an average walking speed of 4.8 km / h (3 mph). The faster you walk and the heavier you are, the more calories you burn.
Other factors that influence calorie consumption are the terrain, the outside / inside temperature, and your age and gender.
The number of calories you burn while walking depends primarily on your weight and your walking speed. If you walk faster, you can burn more calories per hour.
How many steps do I need to take to lose weight?
The average person has a stride that is 2.5 feet long. Using this stride length, there are roughly 2112 steps in the average person’s mile.
Each mile that a person walks burns roughly 100 calories. If a person was to commit to walking 4,500 extra steps per day, or roughly 3 extra miles, they would be burning an extra 300 calories a day (at least). Burning 300 calories each day leads to a weekly deficit of 2100 calories. After a month, that’s roughly 9000 cal burned, which equates to approximately 2.6 pounds lost. Hold on for a year and you will see that you have lost over 31 pounds!
To earn those extra five miles per day, all you need to do is make small changes, such as: If you did the 3 miles at once, it would only take you another 45 minutes of your day.
Walking Duration And Weight Loss:
According to the American College of Sports Medicine (ACSM), people should aim for at least 30 minutes of moderate-intensity a day or 150 minutes a week, although this can help get them on the right track when it comes to cardiovascular fitness and battling others Diseases. State of health, if you want to lose weight you probably want to do a little more.
For obese people trying to lose weight or anyone looking to maintain their weight, the ACSM recommends increasing this number to 200-300 minutes per week (3.3-5 hours). To break it down, a one-hour walk, 4-5 days a week, is enough to help you meet your weight loss goals. Any extra time you spend exercising increases your overall calorie consumption and your fitness level.
Not all walks are created equal. It is important to make sure that your heart rate reaches a moderate intensity while walking. According to the Centers for Disease Control and Prevention (CDC), moderate-intensity exercise is defined as an activity that increases your heart rate to 50–70% of your maximum heart rate.
If you decide to increase your intensity, either with additional weight training or short runs, vigorous exercise (70-85% of your maximum heart rate) requires halving the duration of your walk to get the same benefits. In other words, a 60-minute medium intensity walk is the same as a 30-minute high-intensity walk/run.
The most accurate way to measure intensity is by wearing a heart rate monitor, but it can also track perceived exertion. On a scale from 0 to 10 (0 stands for sitting, 10 for maximum effort), moderate-intensity is 5-6 and intense activity starts at 7.
How Walking Compares To Running:
Walking can offer many of the same health benefits as running (and lower the risk of injury); however, when it comes to losing weight, duration is key for people who prefer to run. ), a 68 kg runner burns 340 calories in an average run of 10 minutes (for a 30-minute run) in a 5 km run. That’s an average of 11.3 calories per minute. A hiker exercising at a moderate pace of 5 km / h burns 224 calories during a 5 km walk (60 minutes total). That’s an average of 3.7 calories per minute.
While this shows that running is actually a more efficient calorie-burning activity, more walking can make up the difference. In the example above, you would need to run about an hour and 30 minutes, or about 7.2 km, to get the same amount of calories burned as you would on a 5-mile run.
Calculating and recording your daily steps, mileage, time, and exercise intensity are very important when trying to lose weight, but the final part of the equation, diet, is just as important. it can help you get a more complete picture of the amount and type of food you are eating. That way, you can make informed decisions about the smartest portion sizes and where to cut excess calories in order to find a healthy deficit that will enable you to lose and maintain weight.
To Sum Up:
Start by walking a little more than normal each day until you can do it for an hour or more four to five times a week. By maintaining a fast pace and paying attention to your diet, you will prepare for effective weight loss.