How to lose excess weight by walking normally. 4 useful tips from the coach

Fat burning will depend on several factors.

Egor Khodyrev

fitness trainer

How and how long do you need to walk to lose weight?

Walking, like any activity, burns calories: during walks, the body connects a huge amount of skeletal muscles that waste energy. The muscles of the legs bend and unbend the limbs, the muscles of the back hold the spine, the abdominal muscles control the torso, the muscles of the arms keep balance.

The advantage of walking is that it is safe and accessible, unlike running, cycling or jumping rope. The disadvantage is that calories are burned more slowly than with the above loads.

How many calories can you burn in an hour of walking

Everyone's pace and type of walking can be different. Someone walks 5 km / h uphill, and someone walks 3 km / h on flat terrain. On average, we can burn 220 kcal per hour. 1000 kcal is five hours of moderate walking. If you want to burn a kilogram of pure fat, you will need about 35-40 hours of continuous walking.

With the help of walking, it is recommended to lose excess weight for those who have strong restrictions in physical activity. For example, people with excessive excess weight, diseases of the cardiovascular system, injuries of the musculoskeletal system, and so on.

How to effectively use walking for weight loss
Go downhill with a slight slope. Uneven terrain forces the muscles to work in different modes, thereby increasing calorie consumption.

Change the pace during the walk. Fast walking promotes accelerated calorie burning, and slow walking will allow the body to recover.

Walk for 60 to 120 minutes a day. Remember that this type of activity needs a little more time to start the fat burning process.

Learn the correct walking technique. It will not only help you lose weight faster, but will also keep the musculoskeletal system healthy.

Proper walking technique

• Shoulders, arms, neck are relaxed. We walk smoothly, keeping the spine straight, and look forward.
• When walking, the arms should swing back and forth.
• We walk, rolling from the heel to the rest of the foot.
• We take a step with our left foot, and at this moment the right hand rushes forward. The movement of the limbs is of different names.
• We support proper breathing. Inhale through the nose, exhale through the mouth.
• The step is natural, of medium length – from 75 to 85 cm.

Test your walking by taking video from different angles. The technique will affect not only weight loss, but also health.

It is possible and safe to lose excess weight by walking normally, but it will take a little more time. In combination with training and proper nutrition, the result will be visible in two months. It is important that you enjoy walking and it complements the workout, not replaces it.