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Brisk walking for weight loss: How often should we go brisk walking to lose weight?
Everything you need to know about power walking
How often should you power walk to lose weight fast and see results? Does power walking help you lose weight? How many times per week and for how long should you power walk to lose weight and burn fat? The tool below enables you to track the effects of power walking over a month. Simply select the duration of your power 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 pounds!
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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How many times a week and for how long should we brisk walk to lose weight and see results?
Find out more about brisk 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 brisk walking and its caloric expenditure? How often should we go brisk walking to lose weight and see results? Here are some answers.
Calories burned with brisk walking!
Thanks to its cardio-vascular workout, brisk walking helps burn fat and calories. On average, 300 calories are burned per hour of walking. What’s more, this discipline promotes muscle strengthening and body tone. Requiring no investment other than a good pair of sneakers, brisk walking can be practised almost anywhere. In town, in a park, in the forest or in a gym, the key is to feel comfortable enough to do it for at least 30 minutes a day, or 2-3 times a week for an hour. For those of you who don’t have the time, or lack the motivation, integrate these 30 minutes into your daily activities (walking while taking the kids to school, shopping, going to appointments…).
Technique: Brisk walking requires no special technique other than maintaining a speed of 6-8km/h. It is advisable, however, to keep your arms outstretched at a 90° angle to improve 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) which expresses 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 as much energy as you would at rest, in the same way as physical activity such as brisk horseback riding or water aerobics.
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 do you need to train to shed pounds and burn fat? The tables below will give you an idea of your weight loss according to weight, duration and number of training sessions per week.
Performance, effects and impact “before/after”: List of fast walking programs over 1 month at medium intensity!
Brisk walking
Medium intensity
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
Medium intensity
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
Medium intensity
Weight loss results for 3 sessions per week
| Weight | 30 minutes | 1 here | 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 |
