PT Health Life

How many calories does walking reduce?

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PT Health Life – Walking is a low-impact aerobic exercise that helps consume energy and burn calories.

It is a viable form of exercise that, due to its simplicity, freeness and accessibility, does not require special training or physical capacity. Weight loss effectiveness will be even more optimal when combined with lifestyle changes such as a healthy diet.

Even if you don’t need to lose weight, regular exercise will maintain a healthy body. 

According to the US Centers for Disease Control and Prevention (CDC), adults should do moderate-intensity aerobic exercise for 150 to 300 minutes per week (equivalent to 30 minutes/day, 5 days/week) or 75 minutes per week. to 150 minutes of vigorous exercise. For people with busier lives, this time can be broken down into smaller chunks, like 15 minutes twice a day, five days a week.

Walking briskly at about 4 – 6.5km/hour is considered moderate intensity exercise.

Walking is a form of exercise that helps lose weight.

1. Benefits of walking to lose weight

The key to losing weight is to burn more calories than you take in. What you eat is the biggest factor in this equation, but exercise – including walking – can burn extra calories and help create a further calorie deficit.

MSc. Tran Van Manh, General Secretary of the Vietnam Olympic Committee said, if you are overweight, or starting a weight loss journey, walking is an easy and effective way to increase your daily activity level, helps burn more calories.

Here are some key benefits of walking:

– Lose weight without losing muscle: Research shows that regular walking can help you lose fat. Endurance exercises like walking help maintain muscle mass during weight loss.

– Burn calories: The exact number of calories you will burn while walking depends on many factors, including height, weight, speed, terrain and genetics. A person weighing an average of 68kg can burn about 136 calories in 30 minutes of brisk walking.

– Improves mood : A study in a small group of young people found that just 10 minutes of brisk walking can provide mood-boosting benefits.

– Low-impact workout: Walking is low-impact, so it’s also an ideal activity for people recovering from injury and can’t do high-intensity workouts right away.

2. Ways to lose weight by walking

When it comes to weight loss, nutrition is key, but you’ll see results faster if you combine healthy eating with regular exercise like walking.

Make it a goal to walk more throughout the day, not just during exercise. To achieve at least 10,000 steps per day, don’t worry, because this number also includes the number of steps you gain during exercise.

Small but impactful changes such as:

  • Take the stairs instead of the elevator.
  • Walk to your co-worker’s office instead of emailing them.
  • Take your pet for a walk…

Take every opportunity you can, to spend more time on your legs and less time on your butt.

If you notice your results starting to decline, increase the intensity of your aerobic training, either by increasing the speed or adding strength training or high-intensity interval training (HIIT) to your workout routine. .

Remember, walking is a starter exercise, the goal is to increase activity levels and prepare your body for more intense forms of exercise.

Walking is a good starting exercise in your weight loss journey.

3. How to walk properly?

To maximize the results of walking and avoid any aches and pains, there are a few things to keep in mind as you walk:

  • Keep your back straight and breathe evenly.
  • Look straight and do not lower your head.
  • Walk with a steady gait, rolling your feet from heel to toe.
  • Gently swing your arms or push your arms a little with each stride.
  • Relax your neck, shoulders and back, but don’t lean forward.

4. Tips for walking to lose weight

– Walk briskly: To burn fat effectively, you must treat walking as a workout, not a relaxing stroll. It’s important to walk quickly, as if you were late for a flight.

– Wear suitable shoes: Make sure that the shoes you wear can properly promote foot biomechanics, especially if you walk often or walk large distances. Choose comfortable, well-fitting walking shoes. Your foot should feel snug and secure in the heel and instep, appropriate to your arch type…

Shoes must fit the arch of the foot.

– Listen to music: If you don’t feel particularly motivated to walk, create a playlist of your favorite tunes. Music has the ability to increase your energy and entertain you. Research has found that listening to music while exercising can help delay fatigue and increase performance and endurance.

Listen to songs with a tempo of about 120 beats per minute. This is the optimal pace to synchronize with your walking speed.

If creating playlists isn’t your thing, consider podcasts, audiobooks, or walking meditations to help keep you motivated during your walk.

– Add weight: You can add weight while walking by wearing a weighted backpack (dumbbells), which will help burn twice as many calories as regular walking. Start with a weight equal to 10% of your body weight and slowly increase the weight.

– Walk after meals: Research has shown the positive effects of taking a short walk after meals.

One small study found that people with type 2 diabetes who walked 10 minutes after meals had significantly lower blood sugar levels than those who walked 30 minutes a day. Similar results were found in a study comparing three 15-minute, post-meal walks with one 45-minute walk per day.

Another study found that even a slow walk after meals can help prevent post-meal blood sugar spikes in healthy subjects.

– Walk on steep roads or stairs: Don’t avoid routes with steep slopes or roads with stairs. Walking up hills and stairs is a great way to work your quads, calves and glutes, and even increase the difficulty by increasing your speed as you climb.

Challenge yourself to walk briskly (or maybe even jog) up the next hill or flight of stairs. Then, walk back down and repeat once or twice before continuing your walk.

In cases where there are no hills or stairs on your route, it is possible to increase the intensity with tempo intervals (such as bursts of 60-second max-effort walking followed by 2 minutes of slow walking). more), to help you burn fat faster.

– Schedule a walk with a friend: Walking with a friend not only makes it more interesting, but also increases the sense of responsibility in exercising.

If you’re overweight or new to exercise, walking can be an effective, low-impact option to lose fat, increase endurance, boost cardiovascular health and prepare your body for other forms of activity. higher intensity.

To successfully lose fat and maintain weight loss, you also need to make other lifestyle changes, such as adjusting your diet, getting more sleep, and being more active throughout the day…

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