Have you ever dreamt of being in good shape without exhausting exercises? Here is the chance – a workout plan that includes walking and very simple routine that will help you lose weight. This type of exercise is useful for both weight loss and health of the body. Sedentary lifestyle causes such health problems as obesity, diabetes, cardiovascular diseases and depression.
There are no restrictions on how far you need to walk on a daily basis. The required distance for each individual person will depend on the goals and initial physical condition. For some people, 3 miles is a lot, but for some, even 6 miles a day is not enough. Therefore, you should give an assessment of your own capabilities, understand the ultimate goals and, of course, have a desire to walk. Remember that walking strengthens the muscles as well as respiratory system, reduces anxiety and insomnia. You don't have to walk for many hours.
Here are several tips on how to get yourself ready for a walk:
- Make a playlist to make your walk enjoyable
- Choose the route beforehand to save your time
- Take some food if you are going to walk more than 60 minutes
- Drink a lot of water to make your walks effective
- Have a cup of green tea after walking
- Don’t forget about usual trainings
How many days a week should I walk to lose weight?
The main factors affecting the number of calories burned while walking are regularity, distance, speed and your body weight. It is very important to follow a consistent walking schedule and use a gadget (smartphone or fitness tracker) to record your results. One walk a week won’t give you the desirable effect. If you cannot walk daily, then do it at least 2-3 times a week.
Is it possible to lose weight by walking 30 minutes every day? Well, the president of the American Council on Exercise, Cedric Bryant, suggests walking almost every day (for at least 45 minutes). The quicker you walk the more calories you burn. 30 minutes of activity is a minimum (you may burn 150-300 calories), but if you are longing for better results – go for 45 and more. Start with short walks if you are only the beginner and slowly increase the intensity. Walk at a fast, uncomfortable pace for two minutes, then cool down and continue at a comfortable pace. Repeat as many times as you like. You also need to walk uphill systematically to burn more calories.
Fitness trackers encourage to walk 10, 000 steps a day. Don’t take this number too literally, because a lot depends on the surface, speed, weather conditions, and, finally, type of training. Researches show that three active, brisk walks a day for 15 minutes are more beneficial to health than those slow 10,000 steps.
How to lose belly fat: walking will help
In order to lower your overall body fat percentage, you need to eat fewer calories than your body can use. Pay attention to the number of calories that you consume daily with food. If you overeat, you won't be able to burn fat by walking. You better stick to a healthy diet, increase physical activity and high level of daily physical activity, - preferably all three. Without reducing body fat, you will not get rid of your belly.