Can you lose weight by walking every day? Please keep this walking weight loss technique

 

Can you lose weight by walking every day? Please keep this walking weight loss technique

Can you lose weight by walking every day? How to walk to lose weight? Do you have any tips for losing weight while walking? Please keep the following walking weight loss tips!

Can walking really help you lose weight?

can!

Talk directly to the data:

Taking the weight of 60kg as a reference, the calorie consumption of walking at different speeds is as follows:

1. Walking (3.2 km/hour) Calories: consume 150 calories/hour

2. Walking (4.8 km/h) Calories: consume 198 kcal/hour

3. Walking (walking fast, 5.6 km/h) calories: consumes 228 calories/hour

If you insist on walking and walk at a relatively fast speed, you can consume a lot of calories. If you can stick to walking and cooperate with diet management, it is not difficult to lose weight.

And brisk walking is more knee-friendly. If you are heavy, it is better to choose brisk walking than running.

How to lose weight by walking?

If you want to lose weight by walking, you have to do:

The speed of brisk walking is at least 1 km every 10 minutes to lose weight!

If you use a wristband or a pedometer to count steps, then you have to walk 1000 steps in 10 minutes, and the total number of daily walking + walking in life is more than 6000 steps, in order to effectively lose weight!

Of course, everyone has different heights and different leg lengths. So born a Hobbit (up and down 150cm), then the conditions can be relaxed appropriately.

Generally speaking, if you want to lose weight quickly by walking, you need at least 20-45 minutes a day to have an obvious effect.

How to walk to lose weight better?

Knowing that you will not be satisfied with simple brisk walking, so I found a walking weight loss plan, which is especially suitable for you who want to lose weight quickly before summer~

The secret of walking to lose weight is to walk at least 10,000 steps per day (100-120 steps per minute). But it has requirements for proficiency, it is best to give yourself three weeks to gradually advance:

Week 1: Mastering Skills

Walk at a slower-than-usual pace for about 10 minutes before starting your walking exercise. Don’t forget to do a 5-minute warm-up exercise before.

Walking in a straight line: Practice walking along an imaginary straight line, moving the inside of your feet along the outside of the straight line;

Cross Walk: Still using this imaginary line, exercise the buttocks by moving the feet crosswise along the sides of the line;

Heel walking: Walk with your heels and toes off the ground.

Week 2: Interval Training

Ladder practice.

It’s best done on a track, walk 200 meters at your fastest speed and then slow down until your heart rate returns to 120 bpm, next, walk 400 meters at your fastest speed and then gradually slow down until Heart rate returned to normal.

Repeat this step, extending the distance to 600 meters, then 800 meters, and repeat the whole process again.

Week 3: Burn Calories

Alternating interval walking (burns 500 calories, takes 75 minutes).

After a 5-minute warm-up, walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes, then walk 4 kilometers at a fast speed, and then walk at a normal speed for 10 minutes.

Can you lose weight by walking every day? Please keep the above walking weight loss tips!