Walking 10 Miles in a Day To Lose Weight

When you're trying to lose weight, walking can help the lbs come off faster. Plus, the activity can help build stamina and boost heart and lung operate. As healthy as walking will be, however, overdoing it can endanger your quality of life -- and 10 miles daily is overdoing it for most people. While exercising too much may still lead to weight loss, setting unsustainable goals like this can lead you to burn out easily, hindering success eventually and possibly causing injury.

Walking and Weight loss

Walking can provide a moderate cardio workout and burn major calories, provided you move swiftly enough. For optimal results, walk at the least 3. 5 mph, a pretty quick pace, which burns about 273 calories per hour for a 150-pound person. You'll receive even better results at an exceptionally brisk 4. 5 mph, which burns about 307 calories per hour at the same weight. To burn all the more calories, alternate a few min's of walking with 30 to be able to 60 seconds of jogging or perhaps running. For perspective, you ought to burn 3, 500 more calories than you take in to shed 1 pound.

 Walking Schedule

Following Centers for Illness Control and Prevention guidelines, many people should get 150 to 300 minutes weekly of cardio exercise. Walking for a price of 4 mph, it would take you 150 minutes to pay 10 miles -- so you'll meet your weekly minimum in only one day. Multiply that times 1 week per week, and you're taking a look at 1, 050 minutes per few days, more than triple the uppr recommendation. For healthier -- and much more realistic -- weight loss, walk on an hour a day, five days weekly, which totals 300 weekly min's.

Dangers of Overexercise

Walking 10 miles daily can easily lead to in excess of training, which occurs when you push too hard and don't allow ample healing time. With excessive walking, chances are you'll experience sore or injured muscle tissue, bone injuries, headaches, trouble sleeping, high morning heart rate and also a weakened immune system. According on the American Council on Exercise, also you can begin to feel depressed and irritable, and lose your self-esteem and motivation.

Successful Weight Loss

Don't be in too much of a hurry to slim down -- successful weight-loss doesn't come from pushing workout limits, but rather by establishing healthy habits you can keep for life. Weight loss begins with your diet, so avoid fast meal and processed snacks and as an alternative cook whole, natural foods at your home. Portion sizes also matter; a serving of cooked pasta or rice is merely half a cup, while a serving of protein is about 4 ounces. Increase fruit and vegetable intake, and avoid extra calories from beverages for example cola or creamy coffee beverages.