Walk 10,000 steps every day, and losing 10 pounds a month is not a dream

Many friends have asked me why I am still so fat even though I walk a lot every day. Friends who are losing weight mainly by walking, although you walk every day, are you sure you are walking correctly? What is the most effective way to lose weight by walking? How many steps should you walk every day?

Several ways to walk fast to lose weight

1. Walking: Walking is a sport in which the pace and movements are more casual and the speed is slower than normal walking. It takes more than 20 minutes to walk 1 kilometer. The exercise and fitness effect is not good. It is suitable for the elderly, those who have difficulty in moving but can walk, etc.

2. Walking: Walking exercise, the pace should be based on personal habitual walking speed, breathing should not be affected, walking 1 kilometer takes about 15 minutes. The effect of exercise and fitness depends on the length of time of walking. More than 30 minutes is more likely to achieve light exercise.

3. Vigorous walking: Vigorous walking has bigger steps than normal walking and the speed is about 1 kilometer in 10 minutes. The faster the speed of vigorous walking, the more arm movements will naturally increase, and the breathing will be more obvious, which can easily achieve the standard goal of daily exercise intensity.

4. Fast walking: Fast walking simply means speeding up the pace of vigorous walking and increasing the mileage to 1 km within 8 minutes. The level of fast walking should be adjusted according to the improvement of cardiopulmonary capacity and muscle endurance.

5. Race walking: Race walking is an exercise performed for the purpose of competitive speed. In Olympic sports, we see waist-twisting and hip-swaying movements, and the speed of race walking is over 14.5 kilometers, which is not easy to do without training.

Brisk walking is a more effective way to lose weight than walking and safer than jogging. The training effect can be 30%-40% higher. It is one of the easiest and most effective aerobic exercises. According to research, the key to brisk walking for weight loss is 10,000 steps a day, more than 20 minutes each time. Because after about 20 minutes of brisk walking, fat will officially start to burn, and only by insisting on 10,000 steps a day can the weight loss effect be achieved.