Many female friends, out of concern for their figure, consider weight loss as a lifelong endeavor. There are many methods for weight loss, mainly starting with controlling diet and increasing exercise. For example, running is a popular choice because of its intensity, effectiveness, and simplicity, but in reality, brisk walking is also a good way to lose weight.
1. Intensity of Walking
Many people may wonder why they don’t seem to lose weight even though they walk every day. This is actually closely related to the intensity of walking; only brisk walking can effectively exercise the body.
In addition, weight loss through walking also depends on the duration. Generally, at least 30 minutes of brisk walking a day is needed to have a certain weight loss effect. If the daily exercise time is limited, it’s possible to concentrate on 30 minutes to 1 hour of walking or spread it out in various time frames.
2. Walking Speed
Walking speed plays a crucial role in weight loss. One can choose to walk 4 kilometers at a speed of 1.5 kilometers within 12 minutes, then walk the remaining 10 minutes at a normal pace, or take large strides at a rate of approximately 120 to 140 steps per minute, aiming to lightly sweat. Stop after a certain time, and choose a speed suitable for oneself based on the surroundings and personal condition.
3. Distance of Each Walk
The ideal distance for each weight-loss walk is between 5 and 10 kilometers, but it can be adjusted gradually according to personal circumstances. Faster speed yields better results, and over time, one can increase the walking requirements and speed. The key is to increase gradually and avoid sudden intense walks, focusing on consistency and gradual progress.
Walking can be done at any time and place, but the effectiveness may vary. For those aiming to lose weight, walking two hours after dinner can have a better weight loss effect. If done correctly, walking can help the body utilize stored fat for energy, especially in cold winter, enhancing weight loss. Walking not only aids weight loss but also enhances muscle proportion, improves metabolism, and helps shape the body, preventing fat accumulation. Walking can also improve mood and provide a release from work and life stress during the process.
