How much to walk every day to lose weight

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Many of us play sports, go to the gym, sit on diets. Meanwhile, a number of studies have proved that a long daily walk not less effective in dealing with excess weight.

The website found out what rules you need to follow to have the walk replaced a complex exercise.









The distance traveled, your speed and your weight — are the main factors that affect the number of burned calories while walking.To achieve good results, you should follow a regular plan and use a pedometer.

Take it with you — so you will count all the steps that perform during the day. If you go for a day long distance, but not losing weight, the pedometer will help you count how many steps you need to add to start to lose weight.





These approximate calculations will help you to make a personal plan for loads (keep in mind, a lot depends on your individual body, lifestyle, nutrition, health status):

100 kcal = 2000 steps = 1.6 km

1 kg = 140 000 steps = 7 000 kcal = 112 km

Ways to increase the length of walks:

• If possible, do not use a car or bus.
• Come and pick up your children from school.
• Do not use the Elevator and the escalator.
• Longer walk with the dog.
  
  To make the walk interesting, try:
• take a friend with you
• listen to your favorite music and interesting audio books,
• to walk in different places, to choose new routes.

In the cold season you can continue practicing at home if you have a treadmill. You can watch your favorite movies and TV shows and lose weight or keep fit.









It is worth considering that even in one and the same person's stride length is different and varies from 40 to 100 cm To to get to your step length, you can measure distance with a length of 10-20 m and pass it with a regular average rate, counting the steps. Then divide the distance traveled in centimeters (1 000 or 2 000) in the number of steps.

• To 70 step./min.
  In healthy people this speed almost has no training effect. Recommended for patients recovering after myocardial infarction or suffering from severe angina.
  
  
• 71-90 step./min., 3-4 km/h
  It is recommendedfor people with cardiovascular diseases.
  
  
• 91-110 step./min., 4-5 km/h
  This walk is a significant load for the organism and is suitable for all healthy people.
  
  
• 111-130 step./min.
  Great workout for the body, but this speed for a long time is difficult to endure even for healthy people.
  
  

Start with smallloads, gradually moving to longer and fast walking. Initially, the load should be increased due to the duration of the walk, and then increase in speed. The load should be adequate to the state of your health. Practice walking regularly need. One lesson per week will not give you any positive effect. If it is not possible to go daily, do it at least 2-3 times a week. Hiking is possible at any convenient time during the day, but not earlier than 1-1,5 hours after a meal. You need to consult a doctor and undergoa physical. Repeat it 1-2 times a year. Watch out for when walking posture. The torso should be straight, shoulders back, stomach sucked. It is important to remember that the slow walk for a short distance does not give good results, and too long and fast for an inexperienced person can cause harm.

Illustrators Anna Syrovatkina, Marat Nugumanov specifically for the Website


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