Benefits of Brisk Walking for Weight Loss
, by Sandesh Prasannakumar, 7 min reading time
Introduction
Brisk walking, often overlooked, is a readily accessible form of exercise with numerous weight loss benefits. It's a joint-friendly alternative to running or intense aerobics, making it suitable for most people. When incorporated into a weight loss regimen, brisk walking can significantly reduce the amount of calories and body fat needed to reach a target weight.
Defining Brisk Walking
Brisk walking is walking at a greater pace than jogging but slower than running. Technically, you will still be walking fast enough that it will elevate your heart rate and make you slightly sweat or feel warm. Try to maintain a pace of 3 to 4 miles to have good brisk walking. Regular brisk walking for 30–60 min 3–5 times a week is widely recommended for overall health and modest weight loss objectives. Recording your exercise can help track your intensity and improvements over time if you are using a fitness tracker.
Calorie-Burning Benefits
Brisk walking is another effective way of exercising to lose weight because it contributes to ensuring a calorie deficit, which is necessary for shedding pounds. The number of calories that can be burnt varies according to the rate of speed and weight; however, a person of 155 pounds walking at a moderate speed for an hour will burn approximately 300 calories. So, doing brisk walking only over the week, one would have burned an additional 2,100 calories. It is less arduous than a rigorous running or CrossFit training program but as functional when shedding that extra fat off your body if you are disciplined enough to stick to the program.
Eitrisk Walking Towards Fat Loss
Scientific research has shown that brisk walking, when done for 30 to 50 minutes most days of the week, can effectively reduce abdominal fat. Overweight adults who engaged in brisk walking exercises experienced a decrease in waist size and improved lower body fat compared to non-exercising control groups. This makes brisk walking a promising strategy for those looking to trim fat from their belly, thighs, hips, and rear.
Muscle Toning Benefits
While brisk walking will not completely give you the ‘beach body look’ where your muscles could burst through your skin at any second, it does help slightly tone and lightly define leg muscles over time. The constant motion of brisk walking and interval intensity causes low impact resistance, which can help tone up the glutes, hamstrings, quads and calves. And so it will not be astonishing to find your legs looking well built and shapely when taking brisk walks alone for the other strength training. Here’s another great bonus to add to the list of perks of taking pro-biotics for those who are trying to shed some extra pounds!
Increased Metabolism
That’s why brisk walking for weight loss is a great choice – it revs up your metabolism during and after the workout and for a day in general. If you follow days for vigorous brisk walking workouts, your body continues burning additional calories for hours after the actual brisk walking workout to replenish muscles. In the long run, getting a definition from brisk walking also enhances your basal metabolism and helps you burn more calories during daily activities. The other benefit of integrating brisk walks as a regular workout is that it boosts metabolism and thus aids in weight loss.
Conclusion
Calculating the weight loss benefits of brisk walking is very effective, especially when done repeatedly without requiring much equipment or money. Adding to the number of calories burnt through the walks and the fact that the metabolism rate goes up when following this regime, it is one of the most effective forms of exercise that can help one lose that extra body fat. Lose the desired amount of fat around the tummy, tone your thighs, and shed those extra pounds by brisk walking for the duration ranging between half an hour to an hour and a half most of the time without stressing your bones and joints as is the case with running or boot camp style.
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FAQs
1. What is the speed at which one walks when going at a brisk walking pace?
Answer: There is a specific speed limit for brisk walking, ranging from 3 to 4.5 miles per hour, so it is not slow walking. Ensure it is fast, but not so fast as to make you sing while talking; this is known as the “talk test.” If you cannot use a running app or a fitness-tracking watch, then use the following tips to know your pace;
2. While brisk walking is one of the most effective ways of losing weight, how much brisk walking is required to achieve my goal?
Answer: 30-60 minutes of brisk walking is advised for weight loss most days of the week. While brisk walking is beneficial for health if done several days a week, walking at least five days per week helps increase the basal metabolic rate and fat loss for those seeking to shed a few pounds.
3. Is there special equipment that is required for this brisk walking?
One of the great things about brisk walking is that it doesn't require any special equipment. You don't need a gym membership or expensive gear. Comfortable walking shoes can enhance your experience, but they're not a necessity. Additional layers of clothing, a hat, sunscreen, and a water bottle can make your brisk walks more enjoyable. The simplicity and lack of required equipment can be a relief for those who are new to fitness or on a budget.
