If you were to suddenly begin to walk briskly every day, you will not lose weight.
Surprised? I found this out the hard way. I was so pumped to lose weight by walking that I bought my Apple Watch and used Strava
When it comes to exercising for weight loss, understanding the correct heart rate is crucial. This is important for obese individuals to know the ideal heart rate to keep you in the fat burning zone.
How Much Should I Walk for Weight Loss?
First, how much should you walk.
Aim to walk at a moderate pace for at least 30 minutes, five days a week. This can help burn approximately 150 calories per day (depending on your weight), which can contribute to a calorie deficit and support weight loss. The key here is caloric deficit. So please don’t go home after the walk and gobble up a cake.
Calculating Heart Rate for Obese Individuals
To maximise your weight loss, aim to have your heart rate within the fat burning zone. Star by calculating your maximum heart rate = subtract your age from 220. For example, I am 50-years-old. So my maximum heart rate is 220 – 50 = 170 beats per minute (bpm). The fat-burning heart rate zone is typically between 50% and 70% of your maximum heart rate. So for me, I should be aiming to keep my heart rate between 85 beats and 120 beats per minute.
Here is a table of estimated fat-burning heart rates for obese males and females:
| Age | Male Fat-Burning Heart Rate (bpm) | Female Fat-Burning Heart Rate (bpm) |
|---|---|---|
| 20-29 | 120-140 | 115-135 |
| 30-39 | 115-135 | 110-130 |
| 40-49 | 110-130 | 105-125 |
| 50-59 | 105-125 | 100-120 |
| 60-69 | 100-120 | 95-115 |
Five Key Points to Focus on While Walking
- Heart Rate: Monitor your heart rate regularly to ensure you are within the fat-burning zone. You can use a wrist monitor or chest strap to track your heart rate.
- Pace: Aim for a brisk pace of at least 100 steps per minute to reap substantial fitness benefits. But dont over do it.
- Breathlessness: If you can talk comfortably with some breathlessness, you are likely walking at a moderate but brisk pace. If you can’t talk easily, the pace is probably vigorous.
- Posture: Maintain good posture while walking to engage your core and burn more calories. Keep your head up, shoulders relaxed, and engage your core muscles.
- Consistency: Aim to walk at least 30 minutes per session, three to four times a week, to see significant weight loss and fitness improvements.
Very Important – You’re not in Danger!
Your fat burning zone is very important. Even if you think its too slow of a walk for you, keep at it – increase the duration, if possible. Keeping your body in the fat burning zone tells your body that you’re not in danger and its safe for your body to consume the fats. If you reach the higher heart beat range, you body will think you’re in danger and stop burning fat because it knows, from our cave man days, that you will need the fats later when the danger is over.
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