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Power walking for weight loss: How often should we brisk walk to lose weight?
Everything you need to know about power walking
How often should you brisk walk or power walk to lose weight fast and see results? Does brisk walking or power walking help you lose weight? How many times per week and for how long should you brisk walk or power walk to lose weight and burn fat? The tool below enables you to track the effects of brisk walking or power walking over a month. Simply select the duration of your walking session—either 30 minutes or 1 hour—and choose a frequency of 1, 2, 3, or 4 times per week to shed those extra kilos!
Result of your expenditures
Beware, exercise alone is not enough to lose weight!
Exercising helps to burn calories, shape your figure by gaining muscle mass, and increase the basal metabolic rate (calories burned at rest). Thus, exercise has a significant long-term impact on weight control and better health. However, to lose 1 kg of fat, you need to burn 7700 kcal, which represents hours of running.
So what is the right solution?
Exercise and daily activity are guarantees for controlling and maintaining weight in the long term, but as any athlete will tell you, 30% is about moving and 70% is about what's on your plate. Weight loss must therefore be a mix of expenditures (essential) and a diet that does not exceed your needs.
Wish to lose weight by combining nutrition and exercise?
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Power walking: How many times per week and for how long should we brisk walk to lose weight?
Find out more about brisk walking or power walking for weight loss!
While regular physical activity combined with a healthy diet helps to slim and tone the body, some disciplines are more effective than others at helping you lose weight. What about brisk walking and its calorie burn? How much time and how many sessions per week should you spend brisk walking to lose weight and get results? Here are some answers.
Calories burned by brisk walking!
Thanks to the cardio-vascular work involved, brisk walking helps to burn fat and calories. On average, an hour’s walking burns 300 calories. What’s more, it helps to strengthen muscles and tone the body. You don’t need to invest in anything, apart from a good pair of trainers, and brisk walking can be done almost anywhere. In town, in a park, in the forest or in a gym, the key is to feel comfortable doing it, so you can do it for at least 30 minutes a day, or 2 or 3 times a weekfor an hour. For those of you who don’t have the time or lack the motivation, incorporate these 30 minutes into your daily activities (walking while taking the children to school, doing the shopping, going to appointments, etc.).
Technique: Brisk walking requires no special technique other than maintaining a speed of 6-8km/h. However, it is advisable to keep your arms outstretched at a 90° angle to improve your propulsion.
What is the metabolic equivalence of brisk walking?
The metabolic equivalent of a physical activity is a statistical unit(MET Metabolic Equivalent of Task) used to express the ratio between the energy expenditure of a physical activity during exercise and the energy expenditure of an individual at rest. Brisk walking , for example, is a low-intensity activity with a MET value of 4, enabling you to burn 4 times more energy than you would at rest, in the same way as physical activity such as brisk horse riding or water aerobics.
Brisk walking or power walking: Which plan should you follow and how often should you do it to lose weight?
Estimates, calculations and weight loss results from several examples of power walking training plans!
Do you know how much weight you lose by doing 30 minutes, 1 hour or 2 hours of brisk walking? How often should you train to lose weight and burn fat? The tables below will give you an idea of your weight loss as a function of weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of power walking programmes over 1 month at normal intensity!
Brisk walking
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.04 | 0.08 | 0.17 |
| 50 kg | 0.05 | 0.11 | 0.21 |
| 60 kg | 0.06 | 0.13 | 0.25 |
| 70 kg | 0.07 | 0.15 | 0.29 |
| 80 kg | 0.08 | 0.17 | 0.34 |
| 90 kg | 0.09 | 0.19 | 0.38 |
Brisk walking
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.08 | 0.17 | 0.34 |
| 50 kg | 0.11 | 0.21 | 0.42 |
| 60 kg | 0.13 | 0.25 | 0.50 |
| 70 kg | 0.15 | 0.29 | 0.59 |
| 80 kg | 0.17 | 0.34 | 0.67 |
| 90 kg | 0.19 | 0.38 | 0.76 |
Brisk walking
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.13 | 0.25 | 0.50 |
| 50 kg | 0.16 | 0.32 | 0.63 |
| 60 kg | 0.19 | 0.38 | 0.76 |
| 70 kg | 0.22 | 0.44 | 0.88 |
| 80 kg | 0.25 | 0.50 | 1.01 |
| 90 kg | 0.28 | 0.57 | 1.13 |
