The pressure of work, tiredness, and the temptation of food and entertainment in life make everyone always full of excuses for exercise, just like opening social software for fitness, fat loss, thighs slimming and other sports videos and article collections, but few people put them into action, in fact, if you want to lose weight, the most important thing is to develop a fixed exercise habit first, it is recommended that you can start with the simplest walk, but how to walk? How long does it take to walk each day to be effective? What is the key to walking to lose weight? In addition, we have also sorted out the daily habits of developing "brisk walking to burn fat", let's take a look.
How long does it take to walk a day to lose weight?
For fans who want to use the walking diet method, how long does it take to walk every day to lose weight? There are several factors to consider:
· Intensity of walking: The more intense you walk, the more calories you burn. You can increase the intensity by increasing the walking speed, walking time, or walking on a sloping road.
· Time to walk per day: Losing weight requires consuming more calories, so the longer you walk each day, the better your weight loss will be. Generally speaking, walking for more than 30 minutes a day is ideal, but you can still adjust it according to your situation.
· Personal weight and metabolism: An individual's weight and metabolism can also affect weight loss. People who weigh more also consume more calories, while people with fast metabolisms also consume more calories.
Therefore, if you want to lose weight by walking, it depends on the "walking time" and "walking speed". In general, walking for more than 30 minutes a day and maintaining a moderate-intensity pace (e.g., about 100 steps per minute) can be effective in helping with weight loss. But if you want to lose weight faster, consider increasing the amount of time you walk each day or increasing the intensity of your walking. The most important thing is to maintain the habit of walking consistently every day, so that you can lose weight effectively.
Where to walk skinny?
In one study, obese women were found to walk 3 times a week for 50-70 minutes each time for 12 weeks, and the exercise group had a significant reduction in subcutaneous and visceral fat compared with the control group.
Another study found that people who walked for 1 hour five times a week for 12 weeks on a calorie-controlled diet were able to reduce waist circumference and lose more body fat than those who followed a diet alone.
This means that exercise plays an important role in physical change and health, and when combined with a good diet, it can help people achieve better results in weight loss. While walking is beneficial for overall health and weight loss, it's important to note that no matter where you lose fat, you need a comprehensive weight-loss program that includes a balanced diet, moderate strength training, and aerobic exercise. In addition, each person's body composition and genetic differences are different, so the effect of slimming the body will also vary from person to person.
Brisk walking exercise is more important than quantity
Since walking to lose weight depends on the "walking time" and "walking speed", it is recommended that as long as the speed of brisk walking reaches about 7 kilometers per hour, the heart rate reaches 70% of the maximum heart rate (equal to (220-age) x.70% ± 5), and lasts for more than 10 minutes, it is equivalent to aerobic exercise, and can effectively achieve the effect of calorie-burning exercise!
A UK study showed that walking reduced the risk of type 2 diabetes, cardiovascular disease, Alzheimer's disease and certain cancers, and that brisk walking for 10 minutes a day was associated with a lower risk of death than people of the same age who did not exercise.
Normal walking can consume 220 kcal per hour
According to the reference of the network calorie calculation formula, the average young person walks at a speed of about 5 kilometers per hour and can consume 220 calories per hour (calorie consumption is slightly different according to physical fitness); If you walk at a brisk speed of 6 kilometers per hour, you can consume 300 kcal per hour; If it reaches a speed of 7 kilometers per hour, it can consume 370 kcal.
In terms of the calories burned by walking briskly at a speed of 7 kilometers per hour and walking for an hour, it is equivalent to jogging for 30 minutes, plus the introductory execution of brisk walking exercises, it is easier than jogging and can burn fat.
How to develop a daily habit of "brisk walking and fat burning"?
Brisk Fat Burning Habit 1: Get off the train one stop early after work
The average office worker works from 9 to 5, and the most common excuse for not exercising is "I'm tired from work and don't want to exercise", so if you are already in the terminal stage of exercise laziness, it is recommended that you can start by getting off the bus one stop earlier after work, and then walk briskly to exercise home, and start to develop an exercise habit from walking briskly for 10 minutes after work every day!
Brisk Fat Burning Habit 2: Don't use food delivery apps
If you are addicted to using food delivery apps, you must start to quit this habit and walk for 10 minutes while you are out to buy lunch and dinner, which can burn more calories than if you usually order delivery at home!
Brisk Fat Burning Habit 3: Take a walk after eating
If you want to cultivate exercise habits, it is recommended that you can also use 30 minutes after meals to carry out low-intensity exercise, such as walking, if you want to walk briskly, you can do it about an hour after a meal are quite suitable, in fact, walking after meals can also relieve flatulence, promote digestion, and help stabilize blood sugar, help improve sleep, etc., and at the same time, you can gradually develop exercise habits to help lose weight.
Brisk Fat Burning Habit 4: Turn on social media and go out
Nowadays, more and more people have Internet addiction, so if you can't find the motivation to go out and exercise, you might as well go out from the moment you pick up your phone and get ready to unlock it, and walk briskly for 10 minutes while sliding your phone in the park to burn a little more calories every day!
Brisk Fat Burning Habit 5: Go out and walk your dog
If you are a dog owner, then going out to walk the dog is a good time to walk briskly, while walking the dog, while doing brisk walking exercises, you can consume 150 calories in half an hour! You can even use the holidays to play frisbee and ball games with your dog son and dog daughter, and you can burn a considerable amount of calories in one afternoon!