Walking for Weight Loss (and Cardio)
Walking for Weight Loss (and Cardio)
We’re right smack in the middle of the pandemic lock-down - and you’re cut off from lots of your favourite activities. We’re in luck as spring is coming (really … I’m sure it’s going to get warmer) and that opens up more options for outdoor movement for both cardio and weight loss.
Today, we’re going to take a look at the basics of movement for weight loss and cardio - and we’ll focus on walking - which is something most everyone can take on - even if you are starting out slowly.
First - let’s just get grounded in reality and what you can expect from a weight loss perspective from taking this on.
From the basics: a pound of fat equals 3,500 calories. So to lose 1 pound per week, you need to burn 500 more calories per day than you eat. These metabolic basics are critical during these pandemic times when may of us are also experimenting with new baking recipes, sourdough creations, and learning how to “work from home without visiting the kitchen between calls”.
If your calorie consumption has gone up compared to pre-pandemic life, and your physical activity level has decreased with the closure of your gym and the cancellation of your team sports, then you’ll want to check in on your consumption levels and bring those in line with your goals - this will have a greater impact than you’ll see from adding 60 minutes of walking to your day.
And now - back to the walking…
Any amount of walking at a brisk pace will contribute to overall cardio health and capacity.
You want to aim for a brisk walk of 30-90 minutes most days of the week to impact weight loss.
You want to walk fast enough to be in the moderate intensity zone - target 60-70% of your maximum heart rate. This looks like breathing harder than you normally do - and still able to speak in sentences. You wouldn’t be able to draw enough focused breath to sing.
Fat burning really kicks in after the 30 minute mark - so don’t cut your sessions short!
Try not to skip days - and never more than 1 day off - the consistency is good for training your metabolism and building your new habit.
How Far Will I Go?
A brisk pace will cover the following over a 30 minute period:
- 1.5 to 2.0 miles
- 2.5 to 3.3 kilometers
- 3,000 to 4,500 steps
How Much Will I Burn?
At a brisk pace, you should burn 100 - 300 calories for each 30 minutes (depending on your weight). So that’s 200 - 600 per hour. And remember - you need an approximate 500 calorie deficit daily to lose that 1 pound this week.
Also - remember that during the first 30 minutes of exercise, the body is burning up sugars that are stored as fuel. Once your stored sugar sources are depleted, the body will start to release fat from the fat cells to burn for fuel.
How to Burn More
- Going faster - at a walking pace has little effect on the calories burned per mile - AND will result in more calories burned as you’ll actually GO FARTHER in the same amount of time. Consider adding running intervals to add another boost.
- Incorporate speed walking or racewalking techniques to incorporate upper body movement
- Add hills or stairs to your route - this will increase the intensity and calorie burn.
- Add fitness walking poles - these add upper body muscular effort to your workout (and they can be used to enforce social distancing)!
If you aren’t walking yet - get out and get started. Take on (or work up to) 30 minutes at a brisk pace. If you are walking already, get your pace and time up to the 90 minute (or higher) mark to really see weight loss improvements… (from the exertion and by having less time to spend in the kitchen).
Happy Walking Warriors!
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