HOW LONG DO I NEED TO WALK TO LOSE WEIGHT?

How long do I need to walk to burn the maximum number of calories? It's easy to keep weight off long term with fitness or power walking.

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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.

But, do you know how long you need to walk for sustainable weight loss?

HOW TO LOSE WEIGHT WITH FITNESS WALKING

To starting losing weight, you need to reach the fat-burning zone: 60 to 70% of your Maximum Heart Rate. In this zone, the majority of calories burned are fats, to make energy for your muscles.

To reach the fat-burning zone, you need to walk quickly, at a speed of between 5 and 8km/h.

Signs you are in the fat-burning zone

- you breath heavily

- you perspire slightly

- you feel your body working

- you can still talk without losing your breath

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

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HOW LONG DO I NEED TO WALK FOR LONG-TERM 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.

Your muscles develop, particularly your thighs and buttocks which will consume more calories, even when resting.

FOR WEIGHT LOSS, THE AIM IS TO LOSE FAT, NOT MUSCLE!

To lose weight it's important to walk 1 hour regularly; and you won't lose weight like you would on a diet. Muscles burn calories naturally. Thanks to your endurance workouts, they develop and consume even more. It's the virtuous circle triggered by fitness walking - which carries on if you stay motivated!

Note: muscles are heavier than fat, so your weight loss will not necessarily show on the scales as your muscles develop. Charles Aisenberg, sports medicine specialist, recommends you concentrate on your waistline rather than your weight. Track your measurements in a training log.

Are you ready?