How Much You Should Walk Every Day to Lose Weight

How much should you walk every day to lose weight ?

So many of us do sports , go to the gym and try different diets and all this time , we didn't even realize that everyday lengthy walks as shown by a number of studies are no less effective against excess pounds .

Here is a list of the most important rules you should follow for walking to replace a whole set of exercises .

Number one , how to turn a walk into a training set .

The main factors affecting the calories burned when walking are the distance covered your speed and your body weight .

For best results , you should follow a regular schedule and use a pace counter .

This device will tell you how much you've walk during the day .

If you cover a big distance , but still don't lose weight , it can count how many steps you should add .

However , don't overdo it start with a slow pace and gradually increase it every day .

Number two , how many steps to make per day to lose weight ?

Keep in mind that the results depend on your characteristics , lifestyle , food habits and health condition .

You should always count your calorie workout routine very carefully .

Never follow your friend schedule .

Even if you exercise together , everybody is unique and you need your plan .

This approximate estimation will help you make your own schedule .

100 calories equals 2000 steps .

Equals one mile , £2 equals 140,000 steps , equals 7000 calories equals 70 miles .

Here are some simple ways to prolong your walks .

Try to drive or take a bus less if you become bored quickly during long walks , try to listen to your favorite music or radio .

If you have kids , take them to and from school also , you can try to walk with them through a park on the way back home or keep changing your regular route .

Stop taking elevators and escalators , at least for a month walk , your dog for longer .

It will make both you and your dog much healthier and happier .

If you follow these simple rules every day , you'll see the result within a month also to make your walks more enjoyable .

Try the following .

Take a friend along , listen to your favorite music or audio book while walking , walk around unfamiliar places and choose new routes in winter .

You can continue practicing at home .

If you have a treadmill , it will let you watch movies or TV shows while keeping you in shape .

Number three , how to walk correctly .

Keep in mind that your steps are uneven and can vary from a foot to a yard to count your step length .

Measure a distance of 30 to 65 ft and cover it in your usual pace while counting steps , less than 70 steps per minute for a healthy person .

Such a pace has next to no training effect .

It's recommended for people recovering from a heart attack or suffering from severe angina .

71 to 90 steps per minute , 2 to 2.5 MPH .

It's recommended for people with cardiovascular diseases .

91 to 100 steps per minute .

2.5 to 3 MPH .

It's a good load for your body that's suitable for any healthy person .

100 to 11 to 130 steps per minute .

It's great exercise for your body , but even healthy people have difficulty maintaining such a pace for a long time .

Now , let's have a look at the rules of walking .

You need to follow one start with a light load , gradually increasing the duration and pace .

You should raise the length of your walks first and only then increase the tempo .

The load should be adequate for your health .

Two practice walking regularly a walk a week won't do you any good .

If you can't take walks every day , then do it at least 2 to 3 times a week .

It can be done at any convenient time but no earlier than 1 to 1.5 hours after a meal , three consult your physician and undergo a medical checkup and repeat it .

1 to 2 times a year .

Number four , watch your posture while walking .

Your torso and shoulder should be straight and your stomach sucked in .

You should also remember that a slow walk over a short distance will be useless .

However , if you walk too fast and for too long being unprepared , you may even cause harm to yourself .

Watch your pace and your breath , you should feel comfortable while walking .

Do you walk regularly ?

Does it help you feel better in any way ?

Share your experience in the comments below .

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