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FITNESS WALKING: HOW LONG DOES IT TAKE TO LOSE WEIGHT?

Doctors and health specialists agree that walking is an excellent way to lose weight: when you walk, your muscles burn calories by tapping into your body fat. Do you know how long you need to walk for sustainable weight loss?

HOW TO LOSE WEIGHT WITH FITNESS WALKING

To start losing weight, you have to reach the "endurance zone", which lies between 60% and 70% of your Maximum Heart Rate. In this zone, the majority of calories burned are fats, to make energy for your muscles.

To reach this zone and start burning calories, you have to walk at a brisk speed, between 5 and 8 kph.

The signs of the "endurance zone"

• You will start breathing more heavily

• You will start sweating slightly

• You will feel your body working

• You should still be able to hold a conversation without getting out of breath

If you get out of breath, you are going too fast! Slow down and find the pace that suits you best.

How long do you have to walk for sustainable weight loss?

To burn calories from your stored fat, you need to walk at this pace for at least 30 to 50 minutes, after a 10-minute warm-up at your regular pace.

It's true, a person weighing about 70kg will burn approximately 300 calories after 1 hour of fitness walking at 6km/h.

This is how you will build your muscles, especially your thighs and glutes, which will start burning more calories, even when you are resting. 

To get a slimmer body, you need to lose fat, not muscle!

The most important thing to remember if you want to lose weight with one hour of fitness walking is to train regularly, without losing muscle as you would if you went on a diet. Muscles burn calories naturally. Thanks to your endurance workouts, they develop and consume even more. It's the virtuous circle of walking, as long as you stay motivated!

Note: muscles are heavier than fat, so your weight loss will not necessarily show on the scales as your muscles develop. That's why it is better to concentrate on the change in your waist size, which you can record in your training diary, rather than your weight, according to  advice given by sports doctor Charles Aisenberg.

Are you ready?

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