How long does it take to walk every day to lose weight? The golden duration of walking weight loss method revealed

I heard that Aunt Wang in the neighboring community lost 15 pounds by walking, and Uncle Li downstairs walks 20000 steps a day and hurts his knee? How can the difference in effect be more exciting than a discount on Singles' Day, even if it's just taking a step forward? Today, let's talk about this weight loss exercise that is suitable for all ages - walking. How long should we walk to make fat surrender obediently.

1. The starting price of fat burning

1. Body warm-up time

When you first start walking, your body will first consume blood sugar and muscle glycogen, and it will take about 15-20 minutes before gradually mobilizing fat for energy supply. This is similar to how a car needs to be warmed up for a cold start, don't expect the swim ring to burn out in the first ten minutes.

2. Effective Fat Burning Threshold

Research has found that continuous exercise for more than 30 minutes can increase the proportion of fat supply to about 50%. But don't be kidnapped by numbers, even walking for only 20 minutes is better than lying down. The key is to make the body remember this burning pattern.

2. Variable formula for golden duration

1. Influence of weight base

The larger the weight, the more calories are consumed for the same duration. For example, an 80kg person walking for 30 minutes may be equivalent to the effect of a 50kg person walking for 50 minutes. However, for large population groups, special attention should be paid to joint protection, which can be divided into two parts: morning and evening.

2. The magical effect of speed

turns strolling into brisk walking, instantly increasing energy consumption. When the walking speed reaches 100-120 steps per minute (about the speed of catching a subway), the calorie consumption can double. But don't force yourself to take small steps, small steps with high frequency are safer.

3. Walking formula to break through the platform period

1. Variable speed walking challenge

Try adding 3-5 acceleration steps to your regular walk, 1-2 minutes each time. This type of interval training can keep the metabolic rate rising after exercise, like burning a delay fire for fat.

2. Terrain addition method

searches for routes with slopes, where the previous slope is equivalent to adding a buff to the grease burning effect. You can walk back and forth in the stairwell without any conditions, but be extra careful with your knees when going down the stairs.

4. These signals remind you to brake

1. Joint warning

When there is knee weakness or foot pain, immediately stop and rest. Losing weight is a long-term battle, there is no need to brush through the weekly step count indicator in one day.

2. Excessive fatigue

If there is abnormal fatigue lasting for more than two hours after walking, it indicates that the duration or intensity is overloaded. Remember, we want to be healthy and slim, not participate in hiking and cross-country races.

Actually, a daily walk of 30-60 minutes is ideal. The key is not how much you walk on a certain day, but whether it can become a daily habit like brushing your teeth and washing your face. Let's meet up with friends tomorrow night and chat while we go. Maybe we'll meet a better version of ourselves as we walk.