Walking to lose weight, how to do it? There are several types of steps, and a certain training rhythm to follow to refine your body and be in better health.
But whatever type of walking you do, forget the idea of burning calories! The calories lost are quickly regained during the following meals!
Walk to feel your body better, to reconcile with it, and also to make your food sensations more noticeable, which can greatly help you lose weight. Our explanations, videos, and advice for a walk promote weight loss!
The lack of time is often the first argument put forward when you are reluctant to play sports.
Work, public transport, family life, it is sometimes difficult to free up an hour or two to go and train in the gym. So that’s the huge advantage of walking!
A sporting activity that requires no special equipment and can be practiced almost anywhere, anytime, and in any weather.
And even if you do fitness or cycling elsewhere, including walking in your program is always a good idea.
Some diets, such as the famous Okinawa diet, insist on the importance of walking every day, regardless of age.
Walking is a natural and fundamental movement of the human being, a very complete activity that uses many muscles: the quadriceps which are the muscles of the thigh, the hamstring muscles, the abdominals, the back muscles, feet, and also shoulders.
Walking therefore mobilizes the whole body and, as long as you speed up your pace a little, really allows you to refine your silhouette.
It is no coincidence that the World Health Organization (WHO) recommends taking 10,000 steps a day to stay in shape, reduce a sedentary lifestyle, control weight and also fight against cardiovascular disease.
It is very easy to find running programs intended to promote weight loss. Workouts that can be perfectly adapted to walking.
When we walk at 5 km/h, we then speak of dynamic walking, the energy expenditure is 240 calories per hour, ie three times more than that at rest.
When the pace increases to 7 km/h, caloric expenditure reaches 360 calories for 60 minutes of effort.
However, various factors influence the effects of walking on weight loss: a person who weighs 80 kg will expend almost twice as many calories as a person weighing 50 kg.
The terrain on which the walk is performed also has an impact.
Walking at a brisk pace on a hill increases calorie expenditure, as does the addition of lower extremity loads (bags, wrist weights, dumbbells, etc.). But watch your joints…
There’s no secret, if you want to lose weight by walking, you’re going to have to walk fast.
We, therefore, forget the small walk in walk mode and we see walking as a sporting activity in its own right.
To begin to observe the concrete benefits of the silhouette, you have to walk at least 7 km/h! This is the minimum to increase the heart rate, force the body to burn fat…and therefore lose weight.
If you do not want to take up Nordic walking, it is quite possible to integrate the practice of walking into your daily life very easily.
The first thing to do is, for example, to walk to work, at a good pace, rather than taking the car or public transport, to go for a 10-minute walk during your lunch break, to get off one metro station more early.
To lose weight by walking, you must above all walk regularly.
Rather than walking for 1 hour a week on weekends, it is better to walk every day, increasing your speed, 20 minutes in the morning and 20 minutes in the evening, to be adapted of course according to your abilities and your desires.
Do you have to accompany your children to their activities? Go there on walking!
An evening planned with friends a few kilometers away? Put on your canvas trainers and let’s go for a brisk walk.
Also, forget the escalators and elevators to favor the stairs. A phone call to make? Instead of sitting on the couch, walk around the block. You see, the opportunities are endless!
There are 4 different types of walks, depending on their pace and their cardio demand (measured using a heart rate monitor).
The faster the walk or the steeper the terrain, the more energy, and calories the walk will expend.
Here are the different walks to be carried out, with a more or less strong intensity according to their characteristics.
Warm up properly before walking
If you are a beginner, it is recommended to warm up before a walk, whether slow or fast.
The speed of this normal walk is less than 5 km/h, with a comfortable heart rate for the practitioner: 50 to 60% of your HR max.
This is the most joint-friendly walk. To help you lose weight or regulate your weight, practice at least 30 minutes of daily walking.
Its speed is between 5 and 6 km/h, with an HRmax of 60 to 70%. This is the walk for beginners, not very athletic, sedentary, or overweight. Here’s how to do it correctly.
Its speed is between 6 and 8 km/h, the FCmax exceeding 70%.
Brisk walking corresponds to work done at 70 to 90% of maximum oxygen consumption (VO2 max) with a heart rate that fluctuates between 135 to 160 beats per minute.
Very brisk walking reaches a speed exceeding 8 km/hour, with a VO2 max exceeding 90% and a heart rate exceeding 160 beats per minute.
Very fast walking: at a speed of more than 8 km per hour. This corresponds to work performed at more than 90% of VO2 max and a heart rate of more than 160 beats per minute. Our video tips for doing the brisk walk well.
Nordic walking dates back to a practice used since 1994 by Marko Kantaneva, a Finnish sports instructor who was inspired by this method of walking with cross-country ski poles.
He decides to incorporate them into Nordic walking, on any terrain. It is practiced at several speeds, from slow to fast, and on different types of terrain.
A stick in each hand, to force the pace. It is a walk that sculpts the silhouette by working 80% of the muscles of the body (arms, abdominals, thighs, buttocks).
Nordic walking corresponds to significant energy expenditure, ideal for sharpening and toning up your build.
If you have trouble keeping a steady pace with brisk walking, you can change to alternating walking, also called interval walking, which consists of alternating 5 minutes of slow to normal walking and 5 minutes of brisk walking.
For a walk of one hour, for example, you can incorporate periods of brisk walking of 5 minutes into your route, every quarter of an hour for example.
This alternation between sustained and moderate effort will allow you to last on the length to continue until your objective.
Here is a video of an alternating walk workout, which you can practice 30 minutes a day. Do a warm-up then start with 10 minutes of slow walking.
Then alternate 5 minutes of brisk walking and 5 minutes of slow to normal walking, for 20 minutes: We advise you to start like this, and gradually increase your walking time to 1 hour to lose weight effectively. Listen to your body.
Walking allows you to lose weight, yes, and it is even the benchmark sport for weight loss.
But the beneficial effects are not those that we usually believe: the loss of calories is compensated by an increase in appetite… which encourages us to eat more after having expended energy!
The real benefits are rather to be sought on the side of reconciliation with one’s own body, a better perception of food sensations, and a positive effect on morale.
Walking also allows, by maintaining your muscles, to refine your silhouette and reconcile you with your body.
In terms of health, it prevents cardiovascular diseases and fights stress.
But to lose weight permanently, it must be accompanied by a change in eating behavior.
No, because I know you huh?
Or rather, I know the human, lazy, capable of inventing a million excuses to convince himself that missing a training session is a good idea today!
“ I’m too busy, I’m too tired, it’s too ugly outside, it’s too hot, I’m too old, my body hurts too much, I don’t like walking alone, walking is boring, gneugneugneu blah blah…. ”
We are all the same on this point, it only takes 2-3 drops of rain to dampen the motivation, except that if you intend to lose weight, you must take control of your mind and show some willpower.
You don’t think you’re the type to skip your workouts for a yes or a no? Take the test over a month and keep a logbook, a kind of training book where you indicate whether or not you trained on this or that day. If not, write down the reason…you’ll quickly see that you have the mind!
When you are looking to start running, it seems logical to have a pair of shoes that are well suited to your feet, right?
Well, the same goes for when you want to start a walking routine. Although walking is less impactful than running, the wrong shoes (not suitable for the structure of your feet) could bring aches and pains.
There are three main types of walking shoes: neutral, stability, and motion control. There are also three essential elements to finding your perfect shoe: shock absorption, cushioning, and structural support.
So your shoe should fit your posture, if you have weak feet or hips and a low arch, for example, you’ll want shoes that promote stability with a wider base and better arch support.
A good brisk walking workout should blow your mind!
This is a good sign that you are entering a heart rate zone where you are going to burn fat seriously.
There are two keys to burning fat while walking:
•You need to walk fast enough to get your heart rate up enough
•You need to walk long enough to burn stored fat
The fat-burning zone is reached when you exercise at an intensity where your heart rate is 60-70% of your maximum heart rate.
In this zone, you blow more, you sweat more, but you must be able to carry on a conversation.
In this fat-burning zone, 85% of the calories burned are fat, 5% protein, and 10% carbohydrates.
Note that this heart rate range varies according to your age, to reach it proceeds as follows:
•start with a warm-up of 5 to 10 minutes of leisurely walking, gradually increasing the speed.
•pick up the pace until you are in the fat-burning zone, with a heart rate of 60-70% of your maximum.
•check your heart rate every 10 minutes to make sure you’re staying in the zone.
•walk in the fat-burning zone for 30-50 minutes (or more if you can). You can even run lightly if you can’t get your heart rate up enough, hills are also a good alternative!
•finish with 5 to 10 minutes of slow walking for a gradual cool-down.
What walking speed to adopt? According to a study published in January 2019 in the International Journal of Behavioral Nutrition and Physical Activity, you should aim for between 100 and 130 steps per minute. To determine your walking pace, count your steps for 15 seconds, then multiply by four.
Here is the best way to fight point #1. Your pedometer, if you choose to have one (and I recommend it), is your main source of motivation.
Whether it’s a bracelet tracker, an application on your phone, or a pedometer to attach to the belt, it doesn’t matter!
What we want is to check that we are active throughout the day and measure the number of steps and/or the distance (depending on the functionalities of the pedometer).
The pedometer is also excellent for keeping an eye on your heart rate, by what we have just mentioned in point #3.
For a weight loss goal:
•first measure the number of steps you walk in a typical day on average
•then set a goal of 2,000 more daily steps than this average number
•check your pedometer frequently throughout the day to stay on target and watch for opportunities to take more steps
•gradually and regularly increase your daily step goal until you reach the famous threshold of 10,000 steps on average.
If your walking training sessions always take place on the same route, at the same pace, or on the same treadmill, switch up!
Alternate between brisk walking sessions walks, interval training, hills, and hikes, treadmill walking (with the use of hills of course) on rainy days, long walks, etc.
Every workout has its benefits! Variation is the key to staying motivated, burning more calories, and avoiding monotony.
Similarly, opt for terrain with relief, composed of hills and descents. On this subject, if it seems logical to you to attack by the climbs and to save you the descents for the end (when you are the most tired) avoid it.
Downhill walking is relatively difficult to control due to the nature of gravity pulling you down and the “quirky” muscle contractions needed to control your movement.
If you are new to walking, saving the downhill phases for the end could put you at an increased risk of injury.
Instead, familiarize yourself with the path beforehand and make sure that the last stretch is not entirely downhill, and if so, opt for descents with a gentle slope.
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