Walking For Weight Loss: How To Lose Weight By Walking

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Walking is an effective way to achieve the weight loss goal, and help you have good health. But how does walking lose weight? Below will help you with walking for weight loss.

Many people think that walking will not affect your weight much, but that is not true. Especially when you’re just starting to lose weight, it’s hard to plan a long-term jogging plan and maintain it, and running is not the best method for you.

Also, with the situation and needs of new people, walking for weight loss will be the most appropriate method. Be aware that walking is a useful exercise that helps you lose weight and still balance the proper calories for your body.

As you progress, you can combine walking with jogging or practice alternating exercises for strength training.

How Fast Should You Walk To Lose Weight?

Whether you are walking to exercise or to lose weight, you should still walk fast enough to achieve the speed needed to burn fat. Walking at a fast pace is equivalent to a cardio exercise at moderate intensity.

The speed of each person is different or slow because it depends on your heart rate, age, and ability to exercise. Usually, a person’s walking speed is from 5 to 6.5 km / h is fast.

How Much Time You Should Walk For Weight Loss?

Set a goal of walking from 30 to 90 minutes most days of the week to achieve weight loss. You can walk less on some days and more on some days, but the total walking time of the week should be at least 150 minutes (2.5 hours).

Although you can divide your walking time into intervals, every 10 minutes or a little longer, if you walk longer than 30 minutes, you will get more fat-burning benefits.

How To Walk Properly For Weight Loss

A proper walking technique will provide you with better comfort, strength, and speed. Many people walk without thinking about walking techniques.

But the truth is: the posture, foot movement, stride, and arm movement make a big difference in speed and enthusiasm for walking.

Learning to use a standard walking posture will help you breathe deeper, relax your shoulders and neck, and avoid back and hip pain. When using the movements of your arms and feet properly, you will push yourself forward with strength and effort.

1. Walking Posture

The right walking posture allows you to breathe fully, promote the core muscles, use the leg muscles, and buttocks to naturally stride. Bad walking postures can cause pain after walking, while proper walking postures will reduce them. When starting to walk, take a few seconds to set the walking posture.

Correct Walking Posture:

  • Erect
  • Don’t lean forward or lean back
  • Eyes facing forward
  • Chin up (parallel to the ground)
  • The shoulder is slightly tilted back and relaxed
  • Breathe with your belly
  • Raise your buttocks and bring your hips forward a little
2. Hand Movement

The movement of the arm can burn 5 to 10 percent more calories and help to balance the foot movement. When your arm moves, your walking speed will increase significantly.

Hand Movement:

  • Curved elbow at a 90-degree angle
  • Close the fingers. Don’t clench your hands if you don’t want to have high blood pressure.
  • As you walk, the opposite arm of your front leg straightens forward (without moving your hands diagonally)
  • Keep your elbows close to the body, and don’t bring your elbows out
  • The front arm should not exceed the center point of the body
  • When going forward, your hand should be lower than your sternum
  • If your arm is tired after continuous movement for 5-10 minutes, you should rest your arm.
3. Foot Movement
  • Let the heel touch the ground first
  • Step from the heel then gradually to the toes contacting the ground
  • Use your toe force to push your body up
  • Bring your hind leg forward and keep repeating the motion

At first, you will feel tired muscles and legs. It is natural when you first start walking to lose weight or when you change your leg, stride, or shoe movements. Be persistent for a while, so your calf muscles are more familiar with the practice.

4. Stride

Pushing your body with your hind legs is the key to strength and speed when walking to lose weight. Unfortunately, many people have a longer footsteps routine, and this is a bad habit. The longer front step only adds pressure to the lower leg joints, not making your footsteps more powerful. Conversely, stretching your stride at the back will improve the strength and effectiveness of each stride.

Try to keep the hind leg on the ground a little longer and set the stage for a push forward. You can also change by keeping the front stride shorter, but that will happen when your hind legs are on the ground longer.
When you are comfortable with this walking style, you can speed up by taking many small steps. You will have no benefit when stripping your forelegs longer.

Types Of Walking For Weight Loss

Below are details of the different types of training you can use to build your schedule.

1. Walking Very Short

If you do not have time to walk continuously for a long time, walk 2 to 4 four times a day, every 15 minutes. Walking time should increase by at least 30 minutes.

  • Boot at low speed for 1 to 3 minutes.
  • Speed ​​up to 5 km/h – 6.5 km/h, walk within 10 minutes.
  • Slow down at low speed for 1 to 3 minutes.
2. Short Walk
  • Boot at low speed for 3 to 5 minutes.
  • Speed ​​up to 5 km/h – 6.5 km/h, walk within 30 minutes.
  • Slow down at low speed for 3 to 5 minutes.

You can do some gentle relaxation after start-up or after the walk is over.

3. Long Walk
  • Boot at low speed for 5 minutes.
  • Speed ​​up to 5 km/h – 6.5 km/h, walk within 60 minutes.
  • Slow down at low speed for 5 minutes.
4. Walk At Moderate Speed
  • Boot at low speed for 5 minutes.
  • Speed ​​up to 5 km/h – 6.5 km/h, walk within 30 minutes.
  • Walk at a moderate pace from 3.5 km – 5 km within 30 to 90 minutes.
  • Slow down at low speed for 5 minutes.

Walking Schedule For Weight Loss

It is a sample schedule for your reference, and you can modify some dates if necessary. And remember, you can divide long intervals into two or three times shorter if you don’t have a long continuous period.

Sunday: Walking for 60 minutes with fast speed.

Monday: Gentle walk to maintain motivation.

Tuesday: Take a short walk for 30 minutes at a fast pace, plus physical exercises.

Wednesday: Take a short walk for 30 minutes at a fast pace.

Thursday: Walking for 60 minutes with fast speed.

Friday: Take a short walk for 30 minutes at a fast pace, plus physical exercises.

Saturday: Walk for 30 minutes at a moderate pace, then slow down for 30 to 90 minutes later.

Although the calories you burn depend on weight and walking distance, this schedule can burn 2000 calories per week for the average pedestrian.

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