Can race walking help with weight loss? How long is the best time to walk

Race walking can help with weight loss, and it is recommended to last for 30-60 minutes each time. Race walking belongs to moderate intensity aerobic exercise, which can effectively burn calories and promote fat metabolism through regular exercise.

During race walking, the body needs to maintain an upright posture, with both arms naturally swinging, moderate stride, and the heels landing first. This exercise mode can mobilize muscle groups throughout the body to participate, and can burn about 300-400 calories per hour. When it lasts for more than 30 minutes, the glycogen reserves in the body gradually deplete and the proportion of fat energy supply significantly increases. For beginners, you can start with 20 minutes a day and gradually extend it to 45 minutes or more after adaptation. It is better to stick to it 5 times a week or more. The appropriate intensity of exercise is slight sweating, increased breathing, but normal conversation to avoid joint damage caused by excessive fatigue.

People with a large body weight or joint sensitivity should shorten the single exercise time to 20-30 minutes and use interval training. One hour can be divided into 30 minutes in the morning and 30 minutes in the evening, or a 5-minute break every 15 minutes of walking. At the same time, it is necessary to follow a low-fat and high protein diet to avoid overeating after exercise. Warm up and stretch before and after race walking, choose sports shoes with good cushioning performance, and perform safer on plastic tracks or flat roads.

In addition to race walking, it is recommended to combine strength training to improve basal metabolic rate, such as squats, plank support, etc. maintaining a daily water intake of at least 2000 milliliters and getting 7-8 hours of sleep can help with recovery after exercise. If there is persistent pain or dizziness in the knee joint, exercise should be stopped immediately and a doctor should be consulted.