walking loss weight.
Do you think before how to lose 2 pounds a week by walking?
Do you think you need intense aerobic exercise and hard muscle training for your diet? In fact, it is possible to diet with walking movement that we usually do.
A walking diet recommended for those who are not confident in their physical strength or who cannot continue the rugged diet method. Here, we will introduce the correct method, points, and approximate distance.
You can also diet while walking! What is the effect?
Is it true that you can go on a diet just by walking? Some people may be surprised. Walking has less exercise than running, but it is an excellent aerobic and whole body exercise.
Below are three main benefits of walking.
1-Fat burning
2-Blood flow promotion
3-Hypothermia improvement
Table of Contents
check now why walking produces a diet effect.
1. Fat burning
how to lose 2 pounds a week by walking.?
walking is a low-load aerobic exercise. Oxygen taken in during walking is used to burn sugar and fat. Also, walking is a whole-body exercise, especially using the large muscles of the lower body. If you use big muscles, your basal metabolism will improve and you will change your body to a “thinning constitution”. As a result, you will not gain weight without strict dietary restrictions.
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2. Promote blood flow After
how to lose 2 pounds a week by walking.?
20 minutes on foot, you may have felt your body warm and warm.
This is because the calf has the role of a pump that pumps the blood that has fallen to the upper body, and walking activates its function. Also, if you walk, you will use all the muscles of your whole body, so blood flow will be promoted automatically. When blood flow improves, it can be expected to improve or eliminate constipation, poor circulation, stiff shoulders, back pain, and rough skin.
The right way to go on a walking diet
People gradually learn how to walk from the time they were babies, but the walking diet is not “just walk”. There are ways to walk that do not put a burden on any part of the body, and ways to get the effect efficiently.
Remember what your usual way of walking is, and try changing to a way of walking that has a dieting effect.
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Walking method
how to lose 2 pounds a week by walking.?
Aim to build a beautiful and healthy body and acquire the correct walking form. Here are some of the most important points.
Walk run hand
It is a basic hand shape. After holding your hand lightly, loosen your fist comfortably. Be careful not to bend your wrists.
Put effort into your stomach
Be aware that the bottom of your navel becomes a little stiff. Keep your posture firmly by walking with your stomach. You can also expect a tightening effect.
Relax your shoulders
If you put pressure on your shoulders, your entire upper body will get tired. Try to move your shoulders comfortably. Lift your shoulders before you start walking, and then relax.
Stretch your spine
Be conscious of stretching your back, and be careful not to bend your hips too much so that your back does not get rounded.
Walk in a stride
Take as much stride as possible so that you can walk naturally and comfortably.
Shake your arm
Be aware of pulling your elbows rhythmically and backwards, large back and forth.
Land from heel
Landing from the heel stabilizes your feet and allows you to efficiently stretch and contract your leg muscles.
1) Wear shoes of the correct size
2) Stretch your back, stretch your chest a little and look
forward 3) Land on your heels when you step out, and force your big toe the next time you step on put to as kick the ground
4) walk while talking with the brisk walking to the extent that breath expires
5) Ryohiji bent to about 90 degrees, shake from the side of the body to the back
Instead of swinging your arms back and forth, move your arms from the side of your body to the back with the image of your elbows sticking out.
This will allow the scapula to move well and stimulate the brown fat cells that collect around the scapula.
Brown fat cells play a role in promoting fat burning, so move around the shoulder blades to aim for fat burning.
Also, since you will be using your hip joints firmly, please walk with your hips.
The larger the stride, the higher the exercise load and the higher the energy consumption.
What is the guideline for walking distance and time on a walking diet?
What is the guideline for walking distance and time when you go on a walking diet?
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Walking distance The distance
how to lose 2 pounds a week by walking.?
that you can get a diet effect by burning fat by walking is about 5 to 10 km a day. When walking from home, it is easy to decide a place of about 5km one way and walk back and forth quickly. If you are thinking of walking while commuting to work, school, shopping, etc., please consider the balance of your luggage and do not overdo it.
Walking time
If possible , the walking time should be 30 minutes to 1 hour. If you walk for 20 minutes or more, fat burning will start, so keep walking fast for at least 20 minutes, preferably about 1 hour.
Recommended walking time
It is said that the exercise time that best suits human biorhythm is in the morning. Exercise in the morning also has the effect of increasing metabolism during the day, so if you have time, walk in the morning. However, there are many people who are too busy in the morning to take time due to work or caring for their children. By nature, exercising at night can lead to sympathetic dominance, excitement, and poor sleep quality. However, it is important to continue the diet, so it is okay to go in the evening or at night while checking your physical condition.
Find time to continue walking on your own and walk firmly.
Time until the effect comes out
Walking is an exercise with a lighter load than jogging or muscle training. Instead of focusing on a specific area to tighten or thin it, it removes fat from the whole body and makes you feel refreshed. Therefore, it takes time to feel the effect clearly. As a guide, it is about half a year to a year.
The walking diet has no immediate effect. However, you can change your body from the root to a constitution that makes it easy to lose weight. It is suitable for those who want to do what they can and make a successful diet.
You can lose weight in a healthy way with a walking diet!
Walking is a great whole body exercise for humans. Exercise intensity is lower than other aerobic exercises, but it has a number of benefits. You don’t need any tools, and I’m happy that you can do it when you think of it. Correct your posture by walking every day and walk fast while waving your arms. Since the load is small, it will take some time for the effect to appear, but at the latest one year later, you will be able to meet yourself with a refreshing and light body.
Calories that can be consumed by walking
How much fat can you burn while walking?
The basic formula for calculating calories burned is as follows.
- Calories burned (kcal) = METs x exercise time (h) x body weight (kg) x 1.05
The “METs” here are units that indicate the intensity of exercise. It represents energy consumption during activity based on a standard of 1 at rest.
In the case of walking, the value of “METs” changes depending on the walking speed. At 3 km / h and 5 km / h, there is a big difference in the effect even if you walk the same way.
The “METs” here are units that indicate the intensity of exercise. It represents energy consumption during activity based on a standard of 1 at rest.
Points when walking
In the case of walking, the value of “METs” changes depending on the walking speed. At 3 km / h and 5 km / h, there is a big difference in the effect even if you walk the same way.
It is important to pay attention to your walking speed and correct form in order to be effective on a walking diet. I will introduce how to walk to make it easier to get the effect.
Be conscious of breathtakingly fast walking
Aerobic exercise has a fat-burning effect, but in order to increase the effect of walking, you need to have a little breathtaking exercise intensity. Although it is effective even for a short time, it is said that the fat burning effect is most enhanced by exercising for about 20 minutes after continuing exercising.
If possible, take 30 minutes to 1 hour as a guide , and the effect of the walking diet will increase. Set a reasonable goal for how many times you can walk in a week and aim for habituation. As for the time zone, we recommend the morning when you can increase your metabolism throughout the day.
Muscle training
If you train big muscles, your basal metabolism will increase and you will be able to lose weight easily. In particular, squats, which can be expected to be effective for the large muscles of the thighs, are muscle training that you want to incorporate along with walking.
Squat method
- Spread your legs about the width of your shoulders and stand with your toes slightly outward
- Slowly sit down with your back straight (at this time, put your weight on your heels)
- Lower your thighs until they are parallel to the floor and put them back.
- Repeat 1-3 20 times
- Take a 30-second break and do a total of 3 sets
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