Following a walking workout while walking to lose weight can help you stay consistent and guarantee you receive the amount of exercise you need to burn calories and fat. However, your daily walking routine does not have to be the same. It's a good idea to alternate short and lengthy walking days, with a rest day in between.
The American Heart Association and the Centers for Disease Control and Prevention suggest that a weight reduction walking program include moderate-intensity activity and strength training. For health and fitness, your total moderate-intensity activity time for the week should be at least 150 minutes, with more being preferable for weight loss maintenance. On most days of the week, you should exercise.
Workout Routine for Weight Loss
You may adjust the days in this sample schedule as required. This exercise is perfect for folks who prefer longer walks but don't want to push their pace. After warming up, the time stated is at your goal heart rate and speed. If your schedule does not allow for one long walk every day, you may divide the lengthy walks into two or shorter walks.
- Sunday: 60 minutes at a fast pace for a long walking exercise.
- Monday: No walking exercise, but you may take leisurely strolls.
- Tuesday: 30 minutes of brisk walking and a weight training exercise
- Wednesday: 30 minutes at a fast pace for a short walking exercise
- Thursday: A 60-minute vigorous walking exercise is planned.
- Friday: Strength training and a short walking session of 30 minutes at a fast pace.
- Saturday: Long easy walking day with 30 minutes of fast walking followed by 30 to 90 minutes of easy walking.
While the quantity of calories you burn varies on your weight and the distance you walk, for the typical walker, this regimen may burn 2,000 calories each week.
Weight Loss Walking Workouts
The numerous sorts of exercises you may utilize to create your own specific plan are detailed below. A brisk pace is defined as breathing faster than normal and maintaining a heart rate of 60 to 70% of maximal heart rate. Take your pulse (by hand or with an app), use a fitness band with heart rate sensors, or wear a heart rate monitor to check your heart rate.
1. Do a quick walking workouts
- Warm up for three to five minutes at a slow pace.
- For 30 minutes, increase your speed to a brisk walk at the desired rate.
- For three to five minutes, go at a slow, relaxed pace.
- After your warm-up or after your stroll, you may wish to perform some light stretching.
2. A Quick Walking Workouts
If you don't have time for a longer stroll, try two to four 15-minute walks instead. Your total brisk walking time for the day should be at least 30 minutes.
Warm up for one to three minutes at a slow pace.
For at least 10 minutes, increase your speed to a brisk pace.
For one to three minutes, go at a slow, relaxed pace.
3. Walk for a Long Time
- Warm up for 5 minutes at a comfortable speed.
- For 60 minutes, walk at a brisk walking speed.
- For five minutes, go at a leisurely pace.
4. Easy Walking Workout for a Long Time
Joining a local charity walk or a walking group or club for their exercises might provide variety to this activity.
- Warm up for 5 minutes at a comfortable speed.
- For 30 minutes, walk at the goal brisk walking rate.
- Slow down to a comfortable pace for another 30 to 90 minutes.
Vacation Days
You should take no more than one to two days off each week while walking for weight reduction. You may still enjoy simple strolls on your day off, but you should avoid sitting for lengthy amounts of time.
Strengthening Exercises
Strength training is one of the beneficial exercises that everyone should do to lower their health hazards. It may help you maintain and even create healthy muscle when you're reducing weight. Strength training should be done two times a week. It could be easier to fit them into your schedule if you have a short walking day or a day off from walking.
Are you exhausted?
Take a day off if your walking routine leaves you sore or exhausted the following day. Check your heart rate to make sure you're not overdoing it if this occurs every time you go for a stroll. Reduce your heart rate to 50% or less of your goal heart rate and reduce the amount of lengthy days in favor of short days.
Increase Your Walking Time
If you're new to walking, start slowly and gradually increase your walking time. Start with a 10-minute or 20-minute walk to see how you perform if you haven't been walking for more than 30 minutes. After the first week, increase the duration of your stroll by a couple of minutes. Continue to do so so that your endurance improves over time.
Similarly, if you haven't previously been walking for 45 minutes or more on a daily basis, progressively increase your lengthy walking days. Simply increase your walking time by five minutes each week until you reach 60 minutes.
Conclusion
Walking is a low-impact aerobic workout that may help you lose weight. You'll also need to consume less calories per day than you burn, so keeping track of your meals using a food diary or app, or sticking to an organized diet plan, will assist. The suggested quantity of exercise for weight reduction corresponds to what everyone need to lower their health risks. You will be on the road to a better life at whatever weight if you follow this regimen.
