Walking Is Good but How and How Much to Lose Weight Effectively

Walking is very good and can help with weight loss but many people follow but do not have the expected results. And how to walk is right, the posture is correct and the distance is how much to burn calories and lose weight well?

• Stop exercising for a long time, what will your body do?
• Why should you walk, not run, to lose weight and improve your health?

As a result of many studies, walking, especially brisk walking has many health benefits such as weight loss, maintaining physique, reducing the risk of death to 50%.

The main factor that affects our calorie burning when walking is the length of distance, speed and body weight. This means that you need to calculate the appropriate travel distance for your body weight. As follows:

100 kcal = 2000 steps = 1.6 km.

1 kg = 7,000 kcal = 112km.

Accordingly, to reduce 1kg, we need to travel a distance of 112km. Don't panic with that number, we can accumulate this distance to reduce it in 2 weeks rather than doing it right away, that's unbelievable.

To make it easier, set a target of 0.45kg / week = 3500 kcal / week = 500 calories / day.

With this goal, every day you will need to go about 10,000 steps = about 3.2 km and this is entirely feasible.

How many effective steps to walk for 1 minute?

Even if you have enough distance, if you walk in the wrong way, the posture of losing weight will be difficult.

Most people make mistakes when they first start walking quite quickly and evenly but after a while the step will become more sluggish, take a short step, slow down. For the best performance, you need to divide your energy evenly for the entire distance so that at any time the step is steady and steady.

Walking speed is suitable for each person as follows:

• Normal people: Speed 91 - 110 steps / minute, go 4 - 5km / h.
• People who want to lose weight: Speed 111 - 130 steps / minute.
• People with cardiovascular disease: Speed 71 - 90 steps / minute, go 3 - 4km / h.
• New person recovering from a heart attack, angina: Speed less than 70 steps / minute.

How to walk properly

• In the first few minutes, go slowly, gently and then increase time and speed.
• After that, you will take longer steps, and increase the speed, but you need to keep the power to keep the whole process going.
• When walking, the most correct posture is the right chest - shoulder, not leaning forward or leaning backwards.
• If you don't have time, you may not walk every day but only go 2-3 times a week.
• The best time to walk is after eating 1-1.5 hours.