Still compared with other forms of exercise, many people don't view walking as effective or efficient for weight loss. Walking can provide many of the same health benefits as running and comes with lower risk of injury. When you want to lose weight, many diet and health experts recommend brisk walking as a calorie-burning cardio exercise.
The question is, what is the right amount of walking each day that will help you achieve your weight loss goal?
The answer is quite simple. Set your target for a brisk walk of 30 to 90 minutes most days of the week for effective loss. This approximated time can vary per day but the total amount of time spent walking per week should at least be 2.5 hours.
Your walking should be fast enough in order to maintain moderate-intensity exercise zone of 60 to 70 percent of your maximum heart rate. This is a pace where one can breath and talk normally but singing is quite a challenge. While you can break up your walking into periods of 10 minutes or longer, you get an added benefit of burning fat when you walk at a brisk pace for longer than 30 minutes at a time.
During the first 30 minutes of exercise, your body is burning stored sugar as fuel. To keep going, your body releases fat from your fat cells and releases it as fuel. This stored fat is exactly what you want to lose and it's an excellent reason to build your walking endurance to 30 minutes or more.
If you're new to walking as an exercise, it is important to build up your stamina by progressively increasing the duration and intensity of your walks. Keep a brisk pace and pay attention to your nutrition. Try not to skip more than one day in a row as consistency is essential for burning calories and improving your metabolism as well as for building a new habit.
Maintain the excitement by shaking up your running routine to keep it engaging and challenging. You can modify your route, split up your walking time, interchange your walking time from mornings to evenings on different days, walk with a partner, listen to an audiobook, podcast or your favorite playlist and most importantly reward yourself every once in a while when you achieve your set goal.
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