Walking to lose weight How long can you walk every day to lose weight?

　　How long does it take to 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 biostatistics researcher at the University of Geneva in Switzerland said that 15 minutes of walking is good for your heart and mental state, but it is not enough for weight loss. His paper is currently in the American Journal of Public Health.

　　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.

　　Generally speaking, if you want to achieve a certain weight loss effect by walking, the walking speed must be medium to fast (a speed of more than 1,000 steps in 10 minutes), and the duration must be more than 45 minutes each time to achieve the weight loss effect.

　　Walking method to lose weight:

　　1. Lose weight quickly two hours after dinner

　　First of all, speed is very important. You can choose to walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes to recover, then walk 4 kilometers at this speed, and then walk at a normal speed for 10 minutes, and so on. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk briskly with long strides. Keep the speed around 120 to 140 steps per minute.

　　2. Walking can be done anytime and anywhere

　　Walking can be done anytime and anywhere, but the effect of walking is not the same at any time. For people who want to lose weight, the best time is two hours after dinner. Because the fat gain is at its maximum at this time, it is easier to lose fat by walking at this time.

　　3. Keep the total amount of time unchanged

　　If time is limited, you can also spread out 30 minutes to 1 hour of concentrated walking into various scattered time periods, but keep the total time unchanged.

　　4. Distance traveled each time

　　The optimal walking distance each time is about 5 to 10 kilometers. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do it within your ability, and you can gradually increase the requirements and speed according to your physical condition. Pay attention to the increase in volume and don't go crazy. The key to persistence is to take it step by step according to your own situation.

　　5. Keep walking every day

　　If you insist on walking like this for 30 minutes to 1 hour every day, you will see the results after 2 to 3 months. Moreover, according to research from Harvard University in the United States, if you walk like this for 30 minutes every day, you can achieve the miraculous effects of losing weight and extending your life.

　　walking is healthy The most suitable form of exercise for weight loss. Moreover, the fact that walking is good for preventing aging and adult diseases and maintaining good health has attracted worldwide attention. In order to distinguish exercise walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.

　　Posture while walking:

　　1. When walking, the heels touch the ground first to prevent the center of gravity from falling on the calves and avoid edema.

　　2. When taking a step, the heel touches the ground first, the center of gravity is completely transferred to the front foot, and then the other foot is lifted, which will make it less likely to cause edema.

　　3. When going up stairs, depending on the height of the stairs, you can step up to two steps at a time, which can tighten your buttock and leg muscles.

　　4. When stepping up the stairs, touch the ground with your heels first to prevent your center of gravity from falling only on your calves, causing carrot legs.

　　Things to note:

　　You should get used to tightening your lower abdomen when walking. When you tighten your lower abdomen, you will naturally lift your buttocks. This can prevent your abdomen from protruding and your buttocks to sag in the long run, and make your body curves beautiful. If you often wear high heels or are used to standing on tiptoes, the center of gravity will fall on the calves, which can easily cause edema or carrot legs. ； Therefore, when stepping forward, you should let your heels touch the ground first to avoid calf edema.

　　To prevent body shape loss, remember to keep your upper body and hips vertical when going up stairs or walking to prevent pelvic displacement.； And you should get used to landing on your heels to prevent your calves from getting thicker. And if you want to beautify the muscle lines of your buttocks and back of your calves, you can climb two steps at a time to make your calves slimmer.