Walking Your Way To Weight Loss
Walking is a great way to lose weight. But keep in mind that it definitely doesn't bring instant results. Losing weight will occur when you maintain a regular walking program, but it takes time and patience.
People who wish to lose weight with walking should gradually work up to a walking schedule of five to seven days per week for 45-60 minutes or more at a medium pace. You will need to stay dedicated to your walking program to see real results. If you are a beginner or unable to walk for 45-60 minutes a day, start with a shorter walk and work on building up the amount of time you can walk per day until you reach the recommended times. You can then begin to work on increasing your speed.
To lose a significant amount of weight, a combination of exercise and a sensible diet is most successful. Also try to include a strength training component into your fitness routine to increase muscle and condition your whole body, and not just in your legs.
Walking can also help you burn more calories, on a constant basis, even while sleeping by building up your muscles. When you add muscle to your body, you are increasing your basal metabolic rate (the number of calories you burn each day at rest). By building muscle, we don't mean award-winning bodybuilding. But toning your arms, legs, shoulders and stomach all will help increase your basal metabolic rate and therefore help you burn more calories.
How To Walk Effectively
Always remember to warm up before starting. You need to make your muscles/body prepare for what is about to happen. By doing this, you are telling your body that this is a long-term activity, so that your body uses your fat reserves for your walk and doesn't just burn up available sugars. Walking at a slow steady pace for five to ten minutes in the beginning of your walk will achieve this. After warming your body up, you are ready to move up to your recommended speed of walking.
There are a few signs to tell you that you are walking at your most effective pace. At this rate, you should be at 60 to 70 percent of your maximum heart rate and should be short of breath, but still able to hold a conversation. You can use our calculator to find out what your maximum heart rate is.
The benefits of walking are not limited to just losing weight. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. After a few weeks of starting your walking program, you'll also notice that you may have lower blood pressure, stronger leg muscles and more energy. So grab a pair of sneakers and hit the road! You're body will thank you with better health and a smaller waist size.
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