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Nordic walking for weight loss: How often should we go Nordic walking to lose weight?
Everything you need to know about Nordic walking
How often should you go Nordic walking to lose weight fast and see results? Does Nordic walking help you lose weight? How many times per week and for how long should you Nordic walk to lose weight and burn fat? The tool below enables you to track the effects of Nordic 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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Nordic walking: How many times per week and for how long should we Nordic walk to lose weight?
Find out more about Nordic walking for weight loss!
While regular physical activity combined with a healthy diet can help you slim and tone your body, some disciplines are more effective than others at helping you lose weight. What about Nordic walking and its calorie burn? How much time and how many sessions per week can Nordic walking give you to lose weight and get results? Here are some answers.
Calories burned by Nordic walking!
Nordic walking is a dynamic, fast-paced sport that does more cardio work than ordinary walking or brisk walking. This fun and friendly activity can burn between 300 and 500 calories for one or two hours’ practice. There’s nothing like it for stimulating the body and promoting rapid fat loss. As well as strengthening muscles and bones, Nordic walking is also an excellent anti-depressant that could benefit the whole family, whether on holiday or at the weekend. Whatever the case, to optimise the results of Nordic walking, it is important to combine it with a healthy diet.
What is the metabolic equivalence of Nordic 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. Nordic walking, for example, is a low-intensity activity (> 3 METS and ≤ 5 METS) in the same way as moderate dancing or water aerobics. With a MET value of 5, it allows you to burn 5 times more than you would at rest.
Nordic 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 Nordic Walking training plans!
Do you know how much weight you lose by doing Nordic Walking for 30 minutes, 1 hour or 2 hours? 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 Nordic Walking programmes over 1 month at normal intensity!
Nordic Walking
Normal intensity
Weight loss results for 1 session per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.05 | 0.09 | 0.19 |
| 50 kg | 0.06 | 0.12 | 0.23 |
| 60 kg | 0.07 | 0.14 | 0.28 |
| 70 kg | 0.08 | 0.16 | 0.33 |
| 80 kg | 0.09 | 0.19 | 0.37 |
| 90 kg | 0.11 | 0.21 | 0.42 |
Nordic Walking
Normal intensity
Weight loss results for 2 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.09 | 0.19 | 0.37 |
| 50 kg | 0.12 | 0.23 | 0.47 |
| 60 kg | 0.14 | 0.28 | 0.56 |
| 70 kg | 0.16 | 0.33 | 0.65 |
| 80 kg | 0.19 | 0.37 | 0.75 |
| 90 kg | 0.21 | 0.42 | 0.84 |
Nordic Walking
Normal intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 hour | 2 hours |
|---|---|---|---|
| 40 kg | 0.14 | 0.28 | 0.56 |
| 50 kg | 0.18 | 0.35 | 0.70 |
| 60 kg | 0.21 | 0.42 | 0.84 |
| 70 kg | 0.25 | 0.49 | 0.98 |
| 80 kg | 0.28 | 0.56 | 1.12 |
| 90 kg | 0.32 | 0.63 | 1.26 |
