If you want to burn those extra kilos in the body, walking can be considered to be a very effective exercise.
Walking for even half an hour a day can be very helpful in losing weight and this is how much you should walk to start losing weight.
Many health experts and diet programs have mentioned brisk walking as an effective calorie-burning exercise that can be very useful. However, endurance in a person must also be considered for the same so that its beneficial effects can be seen.
We shall look into some aspects related to the same over here.
The duration of the walk for a Day
For losing weight on a consistent basis, it is important to walk 30 to 90 minutes a day. It is not important that every day the same routine has to be followed.
On some days you can walk more while on others less walking can also be done but it should be ensured that walking is done within a week for a minimum of 150 minutes so that results can pour in satisfactorily.
How to Walk?
A walk should also be carried out in the moderate-intensity zone to derive its benefits.
The best way to monitor a brisk walk is to notice a harder breath than a usual while but being able to speak full sentences but at the same time not being able to sing.
Such a type of exercise can happen at 60 to 70 percent of the maximum heart rate and that can be very beneficial for losing weight. A fitness band or a heart rate monitor can be used for the purpose to ensure that you are doing it as required.
A walk can also be broken up
Walking time can be broken up into phases of 10 minutes or so if there is not much endurance to keep up with the need. Anyway, it can be beneficial if a person can walk for more than half an hour in one go after getting warmed up.
Some studies have also pointed to the fact that high-intensity intervals can be as good as a continuous moderate-intensity exercise like brisk walking. For a new beginner, starting with a shorter walking duration can be helpful at first.
How much fat is actually burned by walking?
For every obese person who wants to lose weight by doing brisk walking, an answer to this question may be needed so that a correct plan can be developed. Therefore, it can be reassuring to know that a person can burn hundred to 300 calories within half an hour by doing brisk walking.
It can also be worthwhile to note here that some of the calories burned will be from the stored fat in the body. Hence, more than 30 minutes of walk is desirous.
How Does it Work?
While in the first half an hour, the body usually burns the sugar that is there in it to release fuel. All of it may get burned within 30 minutes. Thereafter, the fat from the fat cells gets burned gradually to release energy.
This accumulated fat is exactly what needs to be burned and therefore building walking stamina for more than 30 minutes can be highly rewarding to get the needed results. Hence, brisk walking is desirous for around 40 to 45 minutes in one go.
While one can take an off day certainly from walking, it is also important to adhere to the exercise regularly so that the best results can pour in.
Walking for a minimum of half an hour each day of the week can help in losing 1,000 to 2,500 calories in a week. It can also help in improving the metabolism of the body and a person can feel fitter and healthier than before.
Walking is one of the best exercises for people as it can be practiced at any age group and allows people to stay healthy in all ways. Morning and evening walks are usually taken up by people.
The morning walk help in keeping the body fit while the evening walk allows the food to get digested easily. If you could be able to follow both of them then staying healthy will never be an issue for any of you.
