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Here’s how long you should walk to lose ...


Brisk walking is the easiest and least strenuous exercise to do. It allows you to lose 500 g per week or more, depending on the frequency of the walk. Without going on a diet or joining a gym, you can lose up to 10 kilos in 5 months.

Brisk walking will tone your muscles, improve your health and help you lose weight by easily integrating into your daily activities.

It is a natural activity that everyone does every day.

Here's how long you should walk to lose weight - Good HealthifizerAt a leisurely pace, we can walk at any age. But used to the car and public transportation, we tend to forget that walking can be beneficial to us. Rediscover its benefits.

– How to lose weight while walking?

The number of calories burned while walking depends on your body weight and location. By walking at a speed of 6 km per hour (normal speed) you lose 400kcal per hour. Increasing your walking distance by 5 km will burn 300 kcal more. By adapting your speed with a pedometer you can control the distance you walk and the calories you burn.

– Pedometer and weight loss

The pedometer is a very useful gadget that will help you optimize your walking to lose weight. It is attached to your clothing at the hip. It will calculate the distance you walk during exercise and throughout the day.

To calculate the extra distance you need to walk to lose weight, you need to calculate your baseline activity and increase it, to burn more calories. So we will calculate the number of steps per base mile and try to increase it to increase the calories burned.


How long you should walk to lose weight

– How many steps to take to lose weight?

The pedometer calculates the number of steps per mile, calories burned per mile, and miles walked per day.

Example:

1.5 km= 2000 steps and 100 kcal burned

500 g = 3500 kcal

To lose 500 g per week you need to lose 500 kcal per day.

And so you need 10,000 steps per day to lose 500g per week.

Here's how long you should walk to lose weight - Good HealthifizerHere are some ideas for achieving that high number of steps per day:

  • Get off the bus a little further and continue walking.
  • Park the car a little far away and continue by walking.
  • Do not take the elevator, and prefer the stairs.
  • Walk the kids to school.

Your pedometer will keep track of all your steps and will show you the calorie expenditure. To control your weight this device is essential.

How do you motivate yourself?

  • Take new paths each time.
  • Visit different gardens, parks, new neighborhoods, accompanied by music.
  • In winter, use a treadmill and walk indoors in the warmth.
  • Invite a friend to join you to break the routine of walking alone.

Walking style:

Adopt a good upright posture squeeze your glutes, and pull your abdomen toward your spine. Keep your chin up. This style of walking is optimal.

How to walk more often:

First see your doctor for a checkup. If he or she agrees, start by walking three days a week for 15 to 20 minutes, then increase the frequency to 60 minutes every day of the week.

All exotic walks:

The Afghan walk: the most enduring

The Afghan camel drivers invented it to walk long distances at a good pace without weakening. The researcher Edouard G. Stiegler met them in the 80s and imported the method. Accessible to all able-bodied people, the Afghan walk is a must for walking fast and without fatigue.

The right gesture: Based on the principle of synchronization of the breathing on the step, the Afghan walk allows to adapt without fatigue to the various grounds. The basic rhythm is 3/1, 3/1. Explanations: I inhale on the first three steps, I block my breathing on the fourth then, I exhale on the three steps and block on the fourth. A little bit technical at first, but you get used to it quickly.

The benefits: A true endurance practice, it increases oxygen consumption and regenerates the body. The gain of energy lies in the harmonization of the gesture and the breath.

Nordic Walking: the most invigorating

Nordic walking was originally created by cross-country skiers as a summer workout. It is a dynamic walk using light and adapted poles allowing propulsion with the arms. Very popular in Scandinavian countries, this walk is comparable to cross-country skiing… without skis or snow.

The right gesture: With hiking shoes on your feet and two Nordic sticks in your hands, you joyfully propel your body forward by accentuating the swinging movement. The rhythm is sustained, the stride longer than in traditional walking. In short, you burn a lot of calories (400 kcal/hour).

Benefits: It is a very complete sport that combines pedestrian adventure and optimization of the physical condition. The arms, shoulders, neck and pectorals are solicited in addition to the buttocks and thighs. Thanks to the “planting” of the stick, it strengthens the bones and prevents osteoporosis.

The “chi” version of walking: full of serenity

Combining walking and Qi Gong, the chi version of walking allows you to combine the energetic aspect of Asian health gymnastics with the benefits of walking. In practice, you walk in the middle of nature, in a gentle hiking atmosphere, while awakening your chi (vital energy).

The right thing to do: You hike in contact with the landscapes and the scents. Then between two walks, you stretch, you breathe according to the principles of Qi Gong. In short, you release your tensions and listen to your body.

Benefits: The practice allows you to awaken your energy and to relax while gently strengthening your muscles. The stimulation of vital energy along the acupuncture meridians brings vitality and emotional balance.

Hiking: the most globe-trotting of all

To walk is to become one with our beautiful planet. And if more than one tribe shares the undergrowth, there are good reasons: to find the rare pleasure of walking on a water path, to cover a whole region for the most trained…

The right thing to do : Start your training gradually, ¾ of an hour is enough to begin. Focus on breathing. When going uphill, take short steps and tilt your body slightly forward. On the other hand, when going downhill, accept to stay a little straight. Your ankles, knees, hips and lumbar region help stabilize you on uneven terrain.

Benefits: This activity has effects on the cardio-pulmonary and respiratory systems, without strong muscular strain. It increases your endurance and burns calories. The external muscles of your thighs in particular are very solicited.


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