FITNESS WALKING : HOW MUCH TIME DOES IT TAKE TO LOSE WEIGHT ?

Doctors and healthcare specialists agree - fitness walking is an excellent choice for losing weight: it allows your muscles to burn calories by using your fate reserves.

However, do you know how much walking you need to do to lose weight and keep it off?

HOW TO LOSE WEIGHT THROUGH FITNESS WALKING ?

In order to start to lose weight, you need to reach the 'endurance zone', between 60 and 70% of your Maximum Heart Rate. It is at this point that most of the calories burnt come from fat, to power your muscles, which are in need of energy.

In order to reach this zone and burn some calories, you need to walk at a fast pace, between 5 and 8km/h.

 

The 'endurance zone' signs

- Your breathing gets heavier

 -You sweat slightly

-You can feel your body working

-You are still able to hold a conversation without getting out of breath

 

If you are breathless, then you are walking too quickly! Slow down to find a pace that suits you.

HOW MUCH TIME DOES IT TAKE TO LOSE WEIGHT AND KEEP IT OFF ? 

 

 

 

In order to burn calories from fat, you need to keep up that speed for a minimum of 30 to 50 minutes, after having warmed up with a 10-minute walk at your natural pace.

 

It is generally accepted that a person weighing around 70kg will burn an average of 300 calories after 1 hour of fitness walking at 6 km/h.

 

You will thus develop your muscles, especially your thighs and buttocks, which will consume more calories, even at rest. 

IN ORDER TO SLIM DOWN, YOU NEED TO LOSE FAT, NOT MUSCLES !

 

 

The most important thing to do to lose weight through 1h of fitness walking is to train regularly, without losing muscles, like on a diet. Muscles burn calories naturally.

They then develop through your exertions in the endurance zone and consume more. This is the virtuous circle of fitness walking, provided you stay motivated!

 

Please note: muscles have their own weight and, as they develop, the fat you burn may not be visible on the scales.

This is why it is preferable to focus on the change in waist size, which you can record in your training log, rather than weight, as recommended by the sports physician, Charles Aisenberg.

YOU MAY ALSO LIKE

Advice
running illustration
In order to start running or to supplement your training sessions, whether you are a beginner or regular jogger, you can combine walking and running. Walking is a simple activity that is good for your health and can help you to run better… Find out how!
Advice
Sport walking, also called power walking or speed walking, is a sport where you walk faster than you normally would in your day-to-day activity. Therefore you have to work on your breathing and endurance, and you exercise almost every muscle in your body. 
Advice
We recommend walking 30 minutes a day. Fair enough, you say, but why this recommendation in particular? Read on to understand what 30 minutes of walking does to your body.
Advice
Active walking, even better outdoors: proven, 6 times over! Walking indoors is sometimes a tempting option when the weather conditions are not promising but you'll have to admit that walking outdoors, in a park or by the water's edge, is always more inspiring for your mind as well as for your body!
Advice
Walking is the easiest type of exercise to engage in, an activity you already do every day of your life. But walk to lose weight? That's actually a great idea if you're wondering how to lose weight and get a flat stomach.
HAUT DE PAGE