How much do you need to walk every day to start losing weight?

Many modern people go in for sports, go to the gym, try different diets ... But at the same time they do not even think that daily long walks are no less effective against extra pounds. Today we will tell you what rules to observe, so that walking replaced the whole set of exercises.

How to turn walking into exercise

The main factors affecting the burning of calories during walking are the distance traveled, the speed and the mass of the body. For best results, you must follow a regular schedule and use a tempo counter. This device will tell you how much you walked during the day. If you, for example, go a long distance, but still can not lose weight, the device will help to calculate how much you should walk extra.

How to start losing weight

This rough estimate will help you draw up your own schedule. Note that much will depend on the characteristics of your body, lifestyle and eating habits:

• 100 kcal = 2 thousand steps = 1.6 km;
• 1 kg = 140 thousand steps = 7000 kcal = 112 km.

How to extend your walk:

• Try to abandon the car or bus.
• Drive your children to and from school.
• Stop using elevators and escalators.
• Long walk your dog.

To make the workout interesting, try the following:

• Walk with your friend.
• Listen to your favorite music or audiobook.
• Take a walk in unfamiliar places and choose new routes.
• In winter, you can continue to train at home on the treadmill. For example, you can watch movies or TV shows while keeping the form.

How to walk correctly

Keep in mind that all your steps are uneven, and their length can depend on many factors. To calculate the length of your step, go from 10 to 20 meters, counting their number. Divide the distance in centimeters by the number of steps you did.

Estimate the result:

• Less than 70 steps per minute. For a healthy person, this rate has no effect of training. It is recommended for people who suffer from severe angina or recover from a heart attack.

• 71-90 steps per minute. This load is recommended in case of heart disease.

• 91-110 steps per minute. This load will help any healthy person lose weight.

• 111-130 steps per minute. This is an excellent exercise for your body, but even healthy people have difficulty maintaining this pace for a long time.

rules

1. Start with a light load, eventually increasing its duration and pace. First you have to increase the length of your walks, and only then - the emp.

2. Walk regularly. One walk per week will not do you any good, so it's worth practicing daily or at least every other day. You can go for a walk at a convenient time, but not immediately after a meal.

3. Consult a doctor and take a physical examination.

4. Pay attention to your posture while walking. The trunk, as well as the shoulders, should be straight, and the stomach - retracted.

5. Remember that a slow walk for a short distance will be useless, and if you walk too fast and long, when your body is not ready for it, you can even do yourself harm.