While it is often labeled as a "low-impact activity, walking is a great way to help your body lose weight."
walking depends on many factors, in particular on the weight of the person and the walking speed, but also on the type of terrain, external or internal temperature, age and gender.
Here are some pointers on how many calories you burn in about one "hour of exercise."
Speed: 3.2km / h 4.0km / h 4.8km / h 5.6km / h 6.4km / h
55 kg 154 165 193 237 275
68 kg 190 204 238 292 340
82 kg 230 246 287 353 451
95 kg 266 285 333 401 475
109 kg 305 327 382 469 545
123 kg 344 369 431 529 615
136 kg 381 408 476 585 680
and, in turn, to lose weight.
To say it would also be a study that involved 11 women of moderate weight, making them walk quickly every day for 6 months, and gradually increasing their time dedicated to "activity, up to one" hour. At the end of the experiment, each one had lost on average about 7.7 kg or 10% of the starting weight, but began to do so significantly only when the duration of the walk began to exceed 30 minutes. This indicates that even the time spent walking can be related to weight loss.
A valid alternative, which increases the number of calories burned, can be to walk in water.
Swimming and exercising with the elliptical can also help you lose weight.
To help the slimming process you can also resort to the cold water therapy.
Brisk walking usually makes you sweat, but does that make you lose calories?
Activity must go hand in hand with a balanced diet
While walking promotes weight loss in itself, pairing this aerobic activity with a low-calorie diet will undoubtedly accelerate the process.
One of the most innovative diets is called the META protocol.
A 12-week study of people with obesity and on a diet confirmed the view. In fact, the subjects involved were divided into two groups, with the former involved in walks of 3 hours a week at 6 km / h, while those of the latter in any type of walk. Eventually, those who exercised had lost about 1.8 kg more, on average, than the others.
(bad);To intensify the walk you can switch to Interval Walking.
Stopping walking, on the other hand, can lead to various health problems.
it can be difficult to do this for a long time and, in order to avoid being discouraged by instant fatigue, the advice is to start slowly and gradually increase the duration and intensity.The first few times can take just 10-15 minutes a day at a comfortable pace. As soon as you realize that, at the end of this time, you still have the energy to continue, you can increase the walking period by 10-15 minutes each week, up to 1 hour a day or longer, as long as you do. feel good.
Later, if desired, you can also increase the walking speed, also because the body needs fewer calories to perform the same physical activities with a lighter body weight than a heavier one, so the more you lose weight, the more it is. necessary to walk in order not to interrupt the trend.
While one of the benefits of walking is that it does not require any special equipment, doing it while holding weights or wearing a weighted vest can increase its intensity and therefore its effects.
While this activity may seem monotonous, here are some tips to make walking more varied.
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Change the route
Walking in a country other than your own, or simply in another neighborhood, to the mall or taking a new route every day can help break the routine.
Training outdoors in the city also has to deal with pollution, which can be very harmful.
Diversify the travel time
If the goal is to walk for 60 minutes a day, and the commitments of the day allow it, you can divide this activity into two walks of 30 minutes each. Also, if you usually walk in the morning, to make the "wait again" stimulating event, you can try to do it in the evening or vice versa.
Walk with a partner
Sharing the moment dedicated to fitness with another person empowers you and helps you stay motivated.
Reward yourself
Allowing yourself an extra purchase or a moment of fun or relaxation after the walk can act as an incentive not to give up, but to continue walking.
