Weight Lose

You should walk fast enough that you are in the moderate-intensity exercise
zone at 60 to 70 percent of your maximum heart rate. You should be breathing
harder than usual and can speak in full sentences, but you couldn’t sing.
You can use your heart rate and exercise zone reading from a fitness band, app,
or heart rate monitor to ensure you are exercising at moderate intensity.

Try not to skip more than one day in a row.

Consistency is good for burning calories and improving your metabolism, as well
as for building new habits. On your non-walking days, try strength training
exercises. If you find yourself worn out, take a day off. But be sure to get
back walking the following day. By walking for 30 minutes or more at a time,
some of those calories will be from stored fat. You’ve taken the first step
towards a healthy weight and an active lifestyle.

This stored fat is exactly what you want to lose, and it’s a good reason to
build up your walking endurance so you can walk for more than 30 minutes at a time.
Always warm up for five minutes at an easy pace no matter what duration you
will be walking. You can use higher-intensity intervals, stairs, and brisk
walking to get the most out of shorter walking workouts. Research published in
2017 shows that high-intensity intervals are at least as good as continuous
moderate-intensity workouts and can be a good way to fit exercise into your
day..

At a brisk walking pace, you would burn 100 to 300 calories in 30 minutes
(depending on your weight) or 200 to 600 calories in an hour.

During the first 30 minutes of exercise, your body is burning sugars stored as
fuel. These are used up after about 30 minutes. To keep going, your body
releases fat from your fat cells and burns it for fuel. It may sound a little daunting
to think of how much physical activity is needed to burn calories. But it’s
also the amount recommended to reduce your health risks for diabetes, heart
disease, and more.

How Far Can You Walk in 30 Minutes? If you walk at a brisk walking pace for 30
minutes, the distance you will cover would be:1.5 to 2.0 miles.2.5 to 3.3
kilometers3,000 to 4,500 pedometer steps.

Reference

How Much Should You Walk to Lose Weight?. (2020). Retrieved on June
12, 2020, from https://www.verywellfit.com/how-long-should-you-walk-to-lose-weight-3432706.