Getting in Step with Weight Loss
Getting in Step with
Weight Loss
As children, one of the first
exercises we learned how to do was walking.
While it may seem like an elementary form of exercise, walking can do
wonders for the heart, the circulatory system, and our legs. Walking can also be instrumental in helping
individuals to lose weight.
Medical experts say the important
thing to keep in mind when starting a walking program is distance rather than
time. In essence, it doesn’t matter how
long it takes you to complete a mile—the important thing is to do it. If you hope to burn off two pounds a week,
you will need to walk enough to burn about 3500 calories. If you weigh 160 pounds and you are walking
at a rate of two miles per hour, you can burn as many as 105 calories.
A helpful technique when beginning
a walking program is to build up your leg muscles so that you are able to burn
additional calories. If you can, try to
race-walk. Your goal should be to finish
a mile in 13 minutes. Another technique
you can use is by adding weights to your walking routine. For instance, you can pack eight pound
weights into a backpack and wear it as you walk.
Ultimately, you might want to work up to the
point where you are walking at least six hours a week. In addition to helping you to shed pounds,
this will enable you to combat such diseases as diabetes and cancer. You should feel healthier—and perhaps
happier—as a result of your walking.
At this point, you might be
wondering whether to do your walking outdoors or on a treadmill at a gym. The choice is really up to you. It depends largely on what makes you more
comfortable. Some people enjoy being out
of doors—they like looking at the trees and the flowers as they move along. Others find that the traffic and animals
found outdoors can be too distracting.
Also, many people find it difficult to walk in the rain or snow. Some individuals like the discipline offered
by a treadmill, while others find it boring and confining. One advantage to a treadmill is that it allows
you to keep track of the number of miles you logged, as well as your
speed. That can be valuable information
when you’re attempting to chart your progress.
Of course, it’s best if you couple
walking with a sound diet plan. You
should attempt to consume at least five servings a day of fruits and
vegetables. Limit your intake of
high-fat foods and sweets. Sensible
eating will also enable you to maintain your weight over the long term.
When you set out to walk, make sure
that you begin with some stretching exercises.
These can help prepare your muscles for your workout. In addition, begin your walk with a five or
ten-minute warm up period. The rest of
your walk should be brisk—you should be walking at a pace similar to what you
would use if you were late getting to work.
You should continue this pace for approximately 30 minutes, then begin a
cool-down period where you walk at a more moderate pace. Following this regimen should ensure that you
get the most out of your walking.
One of the best aspects of
walking is that it is an activity that nearly any able-bodied person can
do. It does not require special
equipment or special training. It is
important, however, that you remain committed to walking. Doing it for just one or two days a week is
probably not enough to make an appreciable difference in your weight. Rather, you should aim to do a brisk walk at
least six days a week. Once you get into
the habit of walking, you should find it relatively easy to continue. It’s something that can quickly become part
of your morning routine. In fact, some
experts recommend that you do your walking in the morning to ensure that your
metabolism is elevated throughout your day.
Walking late at night will not have the same effect; it will do little
to raise your daily metabolism.
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lose weight
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