If you eat more calories than your physical activity requires, it turns into fat. According to the MedlinePlus test, based on the remaining 100 calories in a day, you will gain more than 4.5 kilograms in one year. However, as long as you do 30 minutes of moderate-intensity exercise every day, it will help burn calories and avoid gaining weight. Walking or walking is one of the good ways. The CDC agrees that healthy adults need at least 150 minutes of moderate-intensity exercise per week. Walking seems easy, but it’s not easy.
Analysis of body fat composition
The human body needs some fat to exist. The reasonable fat ratio recommended by the International Health Organization is 20% to 20% for women and 13% to 17% for men. Excess fat is easy to accumulate in the waist, which can lead to diseases such as high blood pressure, diabetes and heart disease.
Calories and Fat
According to the National Institutes of Health (NIH), 3,500 calories equals about 0.45 kilograms of fat. How many calories you burn while walking depends on many factors, such as body weight, daily calorie intake, and walking intensity. Overall, an adult needs to walk at least 48 kilometers to burn 0.45 kilograms of fat, or 3500 calories. Fortunately, if your caloric intake remains stable, you can burn the same amount of fat by walking the full 48 kilometers in a day, week, or even a month.
Walking speed and practice
Walking, walking or walking are all aerobic exercises. You must exercise the muscles of your hands and feet for a period of time to achieve the goal of increasing your heart rate and deepening your breathing. Data released by the NIH shows that walking at a speed of 3 kilometers per hour for one hour can burn 183 calories for a 73 kg person, 228 calories for a 91 kg person, and 273 calories for a 109 kg person. Raising the speed to around 5.6 km/h would burn 277 calories for a 73kg person, 346 for a 91kg person and 414 for a 109kg person. The NIH recommends that the average person start out by walking 3 times a week and gradually increase speed and length every few weeks.
How to take a walk and its secrets
Not all walking is a moderate-intensity exercise, but if you move all parts of your body while you walk, such as swinging your arms naturally and keeping your body straight, you can help your walk achieve enough intensity. Also, wear comfortable shoes and loose-fitting clothing. Before walking, you should walk slowly for a period of time, then stretch your hands and feet, and then start again. After the end, you also need to stretch your muscles to relax.
