WALK TO LOOSE WEIGHT!

When you want to lose weight, many diet programs and health experts recommend brisk walking as part of your cardio. But what is the right amount of walking to help you achieve your weight loss goals? How long to walk every day for weight loss Aim for a brisk walk of 30 to 90 minutes most days of the week to lose weight. You can walk more on some days and less on others, but the total amount you walk per week should be at least 150 minutes (2.5 hours). You should walk fast enough that you are in the moderate-intensity exercise zone at 60 to 70 percent of your maximum heart rate. You should be breathing harder than usual and be able to speak in complete sentences, but you should not be able to sing. You can use heart rate and exercise zone readings from a fitness band, app, or heart rate monitor to ensure you're exercising at a moderate intensity. If you haven't gone for walks before, you can start with shorter walks and slowly build up your walking time. You may want to take longer walks every other day at first. You can divide your walking time into periods of 10 minutes or longer. You get an added fat-burning benefit when you walk at a brisk pace for longer than 30 minutes at a time after you've warmed up. Always warm up for five minutes by walking slowly no matter what distance you walk. You can use higher intensity intervals, stairs and brisk walking to get the most out of shorter walks. Research shows that shorter high-intensity intervals are at least as good as longer moderate-intensity workouts. Try not to skip more than one day in a row. Consistency is great for burning calories and improving your metabolism, as well as building new habits. On your non-walking days, you can try strength training exercises. If you feel exhausted, take a day off. But make sure to go again the next day. How far can you walk in 30 minutes? If you walk briskly for 30 minutes, you would walk approximately: • 2.5 to 3.3 kilometers • 3,000 to 4,500 steps. Calories and fat burning in 30 minutes of walking At a brisk pace while walking, you would burn 100 to 300 calories in 30 minutes (depending on your weight). During the first 30 minutes of exercise, your body burns stored sugar for fuel. These are used after about 30 minutes. To continue, your body releases fat from your fat cells and burns it for fuel. This stored fat is exactly what you want to lose, and it's a good reason to build up your walking endurance so you can walk for more than 30 minutes at a time.

The Kickstart Team