How long should you walk every day to lose weight?

　　How long should you walk every day to lose weight?

　　If you need to lose weight, 15 minutes of walking may not be enough, according to a study.

　　A 15-minute walk is good for your heart and mental state, but it's not enough for weight loss.

　　Many previous studies have recommended that people who are losing weight reduce their diet by 100 calories or burn 100 calories by walking moderately or briskly for 15 minutes a day. And Costella said people need to walk longer distances to shed excess weight.

　　In this study, he spent 5 years completely investigating the lifestyles of 6,010 Swiss adults aged between 35 and 74 years old, and then planned the following daily walking exercise recommendations for daily fat burning. The subjects arranged 15 to 30 minutes of walking, which were divided into slow, moderate, fast walking or sports-style brisk walking. Different walking methods determine the metabolic rate and the amount of fat burned.

　　If the person taking the test did low-intensity exercise, here's what he found:

　　The average adult walks slowly for 15 minutes a day and burns only 9 calories.

　　The average adult walks slowly for 30 minutes a day and burns only 25 calories.

　　Assuming everyone involved performs more intense exercise, more fat is burned:

　　A moderate walk of 15 minutes a day can burn 36 calories.

　　Brisk walking will increase calorie burning. Walking briskly for 30 minutes a day can burn 129 calories.

　　Mastering the secrets of walking to lose weight can get twice the result with half the effort

　　1. Straighten your back

　　The first thing to pay attention to is to fully extend your back and stand tall with your chest and waist. People often hunch their backs consciously or unconsciously. This bad habit must be overcome to avoid reducing the effectiveness of walking to lose weight. Walking to lose weight is not a very high-intensity exercise, but straightening your back while walking can help shape your body and make the curves of your back and body more beautiful.

　　2. Raise your knees

　　When taking steps, it's best to raise your knees as high as possible to expend more energy. And be careful not to lean forward or backward, and to straighten your back as much as possible. This kind of walking will consume more calories and help the body lose fat.

　　3. Heel touches the ground first

　　When one foot lands on the ground, the heel should land first. Only in this way can the toes be tightened, causing the center of gravity to move forward and naturally transition to full-foot landing. So when walking, you must always remind yourself which foot should hit the ground first.

　　4. Kick your hind legs upward vigorously

　　After taking a step, lift the heels behind and touch the toes with your toes. At the same time, pay attention to swinging your arms hard, so that you can pull your knees back and stretch them. exercise Shoulder muscles. Such a movement can kill two birds with one stone, why not act quickly?

　　5. Raise your knees when kicking your feet

　　When kicking, raise your knees as high as possible. Because if the movement range is small, the stride length will be small and the energy consumed will be very small. Therefore, in the process of consuming calories, it is very critical whether the range of movement is large. In other words, if you want to burn a lot of calories while walking, you must increase the range of your movements.

　　6. Increase waist movement

　　When walking, not only the legs move, but also the waist moves. When walking, the waist moves from side to side, which can tighten the waist and hip muscles. Therefore, when walking, you should pay attention to increasing the movement of your waist, which can not only make your legs beautiful, but also slim your waist.