Walking for Weight Loss: How to Walk to Burn Calories
You've probably already heard that in order to lose weight, you need to walk 10,000 steps every day.
In fact, this statement is not entirely true: according to experts, the norm can be reduced to 5-7 thousand, but at the same time, the walk should include stairs and walking on rough terrain (for example, climbing a hill).
The fact is that the fat burning process starts after the heart rate increases.
The pulse rate should be 60-70% of the maximum. It is quite easy to calculate the maximum number of beats: you need to subtract your age from 220. It turns out that at 30 years old, fat-burning walks should be done with a pulse rate of 115-135 beats per minute.
How to Increase Calorie Burn
Average calculations tell us that walking at a speed of 5 kilometers per hour burns 2.5-3 calories per minute (150-180 per hour). To burn twice as many calories, you should increase the speed to 8 kilometers per hour.
In addition, you must use your hands. Instead of keeping them in your pockets, bend them at the elbows and move them vigorously in opposition to your legs. Your palms should be facing each other.
Another option to increase the load is to walk backwards. In this case, you must make sure that you will be walking on a flat and free section of the road.
Add strength training. Take breaks every 10-15 minutes to do a few squats, lunges, and push-ups (any bench will do for support).
