How much should you walk every day to lose weight so many of us do sports go to the gym and try different diets and all this time we didn’t even realize that every day lengthy walks as shown by a number of studies are no less effective against excess pounds here is a list of the most important rules you should follow for walking to replace a whole set of exercises.
- How to turn a walk into a training set the main factors affecting the calories burn when walking are the distance covered your speed and your body weight for best results you should follow a regular schedule and use a pace counter this device will tell you how much you’ve walked during the day if you cover a big distance but still don’t lose weight it can’t count how many steps you should add however don’t overdo it start with a slow pace and gradually increase it every day.
- How many steps to make per day to lose weight keep in mind that the results depend on your characteristics lifestyle food habits and health conditions you should always count your calorie workout routine very carefully never follow your friends schedule even if you exercise together everybody is unique and you need your plan this approximate estimation will help you make your own schedule 100 calories equals 2,000 steps equals 1 mile 2 pounds equals 140 thousand steps equals 7 thousand calories equals 70 miles. Here are some simple ways to prolong your walks try to drive or take a bus less if you become bored quickly during long walks try to listen to your favorite music or radio if you have kids take them to and from school also you can try to walk with them through a park on the way back home or keep changing your regular route stop taking elevators and escalators at least for a month walk your dog for longer it will make both you and your dog much healthier and happier if you follow these simple rules every day you’ll see the result within a month also to make your walks more enjoyable. Try the following take a friend along listen to your favorite music or audio book while walking walk around unfamiliar places and choose new routes in winter you can continue practicing at home if you have a treadmill it will let you watch movies or TV shows while keeping you in shape.
- How to walk correctly keep in mind that your steps are uneven and can vary from a foot to a yard to count your step length measure a distance of 30 to 65 feet and cover it in your usual pace while counting steps less than 70 steps per minute 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 to 90 steps per minute two to two and a half miles per hour it’s recommended for people with cardiovascular diseases 91 to 100 steps per minute two and a half to three miles per hour.
it’s a good load for your body that’s suitable for any healthy person 102 11 to 130 steps per minute it’s great exercise for your body but even healthy people have difficulty maintaining such a pace for a long time now let’s have a look at the rules of walking you need to follow one 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 load should be adequate for your health to practice walking regularly a walk a week won’t do you any good if you can’t take walks every day then do it at least two to three times a week it can be done at any convenient time but no earlier than one to one and a half hours after a meal three consult your physician and undergo a medical check-up and repeat it one to two times a year.
- Watch your posture while walking your torso and shoulders should be straight and your stomach sucked in you should also remember that a slow walk over a short distance will be useless however if you walk too fast and for too long being unprepared you may even cause harm to yourself watch your pace and your breath you should feel comfortable.
Lose weight naturally by walking or running burn your calories with simple exercises. Don’t waste your time with unnecessary diets.