How to burn more fat by walking and how long it takes to walk to burn fat

Brisk walking and swimming, 30 minutes of brisk walking, energy maximization, fat burning.

When you start exercising, you are already burning fat, which has nothing to do with time, but with whether you choose aerobic exercise or not, and the proportion of fat burned in the next 30 minutes is gradually rising.

Exercise physiology studies have pointed out that in the first 30 minutes of aerobic exercise, the consumption of sugar is greater than that of fat, and the energy supply ratio of sugar and fat is 50% at 30min, and the fat consumption increases and the sugar consumption decreases after 30min, which is the basis for the classic increase in the proportion of fat energy supply in the 30 minutes after exercise.

Exercise burns calories under normal conditions.

Under what intensity, the maximum energy consumption of building for 30 minutes wants to race walking, and the consumption can be relatively large, and he can lose fat, because his consumption of physical strength is more.

In the morning on an empty stomach, even if you walk briskly for 1 2 hours, fat is consumed very little; Half an hour after dinner, the consumption of fat increases significantly, thus favoring **. And walking 2 hours after a meal for 40 to 60 minutes, the body consumes the most fat, which is the best time for brisk walking**.

Energy expenditure for walking:

Sense of speed, speed per hour (km hr), time required to consume 300 kcal (minhr), calories burned per minute (kcal), time to burn one kilogram of fat (minhr).

Walk slowly and walk naturally.

Walk briskly and walk with all your might.

Lipolysis process:

Walking exercise - hormones - lipolytic enzymes - decomposition of fat - fatty acids - red skin - burning into water, carbon dioxide.

You can burn your fat in half an hour, and it takes physical strength to walk.

Did you know that you can burn fat by walking? In order to **, we have tried a lot of methods, Walking is a very gentle exercise, suitable for all ethnic groups, so can walking also burn boring fat? Let's take a look at it with us.

1. Walking for 30 minutes can burn about 150-200 calories, depending on speed and weight. Some of the calories burned come from fat, which has a significant effect on **.

2. Increase the slope: Increasing the slope of the line will help increase the intensity and the total number of calories burned. The change in incline can also help train different muscle groups, so if you can't walk all at once when using the gym equipment, be sure to stick to at least half of the walk, and follow up slowly as your strength and muscles increase.

3. Increase the intermittent speed: speed up the rapid pace every other minute, then slow down for 30-40 seconds, and repeat for 30 minutes.

4. Change the fixed mode: Maintaining a fixed mode (for example: walking on the flat ground for 30 minutes) is easy to make the body habitual, and changing the exercise mode from time to time can keep the body fresh and challenging.

5. If you can, run a little bit: Increasing the walking interval can help you lose weight more efficiently. They don't take more than a minute (they can be as short as five to ten seconds) and can make a big difference in the total calories burned.

6. Maintaining change is the key to avoiding stagnation. That said, as we get stronger, we should shift to more challenging ways of exercising. The body is a very intelligent machine, and over time we will gradually get used to the stressors that are applied to the body.

The change must be maintained for the body to continue to move. Increasing intensity, changing routes, and elevation are all great ways to continue to lose weight.

1. Change your walking speed

Changing the speed of your walk can help you burn more calories than walking at a steady pace. Walk as fast as you can until your body gives a warning signal and then slow down. Then increase your speed again.

2. Increase the speed intensity

Making the most of your walking time is key to helping you lose weight. So, increase the speed and intensity of your walking to add calories to your burn and improve your lung capacity. Also, focus on your breathing while walking.

3. Combined with strength training

You need to add strength training to your walking activities to boost your metabolism. During the walk, stop every 10 minutes for a few sets of squats, lunges, and push-ups before continuing walking.

4. Replenish snacks appropriately

A 30-minute walk will do without refueling, but if you walk for 1 hour, you will need a refreshment. You need to replenish your glycogen stores to feed your muscles. Choose light snacks that contain carbohydrates and protein.

5. Don't eat before forging the chain

You don't need to refill with snacks like you would before weight training, because walking won't deplete your carbs. All you need is a balanced meal and snack that includes healthy fats, lean proteins, and carbohydrates.

When exercising, your heart beats more than 100 beats per minute, and it takes half an hour before you start burning your fat.

Walking can burn fat, walking 150-250 minutes a week can lose more than 2 pounds of fat, if you only walk 30 minutes a day, you can lose 1 pound of fat in five days. Walking is something we often encounter in our lives, for example, we can take 30 minutes a day to walk to work in the middle of the commute to work, or after dinner.

Walking between 1 hour after dinner and 2 hours before going to bed is the most appropriate and practical. It should be noted that the food in the stomach has not been emptied within half an hour after eating, and it is not advisable to exercise.

From the perspective of traditional Chinese medicine, it is better to exercise in the morning in spring and summer, and in the evening in autumn and winter. Because the body's yang energy is invigorated in spring and summer, while autumn and winter are mainly collections, morning exercise will consume yang energy and affect daytime work.

Three types of people are not suitable for walking.

People with cardiovascular disease.

People with cardiovascular diseases such as high blood pressure, heart disease, coronary heart disease, precursor stroke or history of heart infarction should pay attention to exercise intensity. If you exercise too much, it may cause arrhythmia, myocardial infarction and other conditions.

People with joint or muscle injuries.

Brisk walking is a moderate-intensity exercise. If you are an elderly person with knee problems, brisk walking can aggravate the knee joint injury and even endanger other joints. For example, if you have an ankle sprain, walking again will cause the knee joint to be injured, which in turn will affect the knee joint of the other leg. If you go any further, it will cause the pelvis to tilt.

People who are physically weak.

People with chronic diseases, during chemotherapy and radiotherapy for cancer, born with anemia, malnutrition and other weak constitutions may lead to excessive physical depletion, causing fainting or other adverse reactions.

If you want to use walking to increase the amount of exercise, you naturally need to adjust your pace to achieve enough intensity to burn off body fat and make your body more lean. The average person walks at a speed of 4 kilometers per hour, if you want to achieve the goal of weight loss, you must accelerate to kilometers per hour, at the same time, the more steps you add, the more calories you can burn.

Walking at a normal and constant pace for an hour burns about 250 calories, and the amount of calories burned depends on the distance traveled. Suppose a person walks 6 kilometers in 60 minutes, he consumes more calories than a person who walks 4 kilometers. Therefore, speed and time are not critical factors in how much heat is burned.

It depends most mainly on the distance traveled. If you walk briskly for an hour, you will burn about 500 calories. Another indicator that affects the amount of calories burned is the weight of the walker.

It's easy to extrapolate that heavier people need to put more effort into moving their bodies. Therefore, a person weighing 180 pounds and 120 pounds consumes more calories at the same speed, distance and time.

Walking every day is definitely useful for getting rid of fat in your thighs.

Walking is a whole-body exercise, as long as it is a full-body exercise, you can achieve the purpose of burning calories and thus burning fat. Since walking mainly focuses on the waist, abdomen and legs, it also has a certain effect on losing fat on the legs.

But to achieve this goal, you must achieve a certain amount of exercise, if you only expect to walk for half an hour after dinner, don't expect to slim your legs, because the amount of exercise is too small. If the intensity can't go up, everything is in vain. Therefore, walking must maintain a high speed, the speed must be fast, and the arms must swing greatly to achieve the best effect.

Therefore, if you only want to lose fat, walking is not the best choice in terms of efficiency. Because of the high intensity of exercise, running can burn calories faster and enhance cardiorespiratory endurance, which is a good way to exercise. However, running has high requirements for physical fitness, and if the posture is not standardized, it will cause knee wear, and for most middle-aged and elderly people, the risks of choosing to run are often more obvious than the benefits.

Therefore, in the end, which exercise mode to choose should be chosen according to your actual situation.

If you want to get rid of thigh fat, you can also take the method of local exercises and deliberately train your thigh muscles. For example, you can practice squats, but you should pay attention to the standard posture of the squat, otherwise it will overburden the knees. Girls don't have to worry about squats making their thighs thicker, because girls have very low testosterone content and muscles are not easy to grow, and squats will only achieve the effect of shaping the leg muscle line.

Of course, all exercise should be accompanied by a diet. Controlling calorie intake within a reasonable range, combined with exercise, can achieve the purpose of fat loss.

**It is the whole body meat to be lost together, there is no partial**, any propaganda that can reduce local fat can be thrown directly into the trash.

**The most effective thing is to eat less. My personal experience is that ** three points rely on exercise, and seven points rely on eating less.

For example, if you eat a piece of cake, you need to run for two hours to completely burn off the calories you have absorbed.

So, keep your mouth shut, it really works.

As a person who is prone to obesity, you must either eat in a chic manner, or you must make up your mind and be psychologically prepared to be insulated from food.

However, it's really painful to do this, I'm starving, I can't let go of eating food, I'm so angry!

It's up to you to choose, whether to eat in a chic way, or to have a good figure, there will be gains and losses, there will be gains and losses, and there will be gains and losses, choose freely!

Anyway, I'll eat it if I choose).

On the issue of walking, first of all, exercise is the first choice of fitness and fitness, walking is a good sport, it is not limited by the venue and time, it can be done for different ages, however, walking should also pay attention to ways and means, otherwise it will not only not work, but will be counterproductive. Okay, to get back to the point, as the title says, can you get rid of the fat on your thighs by walking every day? The answer is that it depends on the time of day, the distance, and the different ways and points of focus of each person's walking, so the effect is very different.

Personally, if you walk every day, the first thing is to protect your knee joints, second, control the effective time, the time is too short to have no effect, too long has a great impact on the body, it is recommended to walk for about 40 minutes every day, and the distance is controlled at about 3 kilometers, which varies from person to person; The way of walking is also the key, if you want to lose thigh fat, you must raise your head and chest when walking, control your thighs to drive your calves to exert force, which everyone slowly opportunities.

In short, there are pros and cons to any exercise, and it is important to master scientific methods, combine work and rest, and maintain good health.

It doesn't seem to work, and it also makes the legs thicker. I know this firsthand. When I was in high school, I walked 5 kilometers every morning during the summer vacation, but after one summer vacation, my legs were not much thinner, but thicker.

If you want to make your legs thinner, the best way is to stilt your legs. When I was in my third year of high school, I used to bend my left leg in class, but after a month, my left leg was thinner, and it was as thick as my right leg. I can only change my left leg.

Both**.

Jogging for more than half an hour can have a fat-burning effect.

Brisk walking (speed of more than kilometers per hour) takes more than an hour and lasts for a month to have a better fat loss effect.

So in general, running burns more fat than walking.

Hungry If you exercise too much, you can consume muscle glycogen and convert fat into glucose for energy, you should be able to reduce fat, and there is another ** of glucose, that is, the energy of your food intake, control your diet, and increase the amount of exercise, the energy consumed by running is greater than that of walking (in the same time) The consumption of skipping rope is much higher than that of the first two, you can try skipping rope**.

In the same amount of time, running consumes more.