Walking is a simple low-impact cardiovascular exercise, that burns 300 calories or more per hour, according to Mayoclinic.com. To lose weight walking you will need to walk five to seven times a week, for a minimum of 30 minutes each session. A walking fitness program is simple to start and requires no special gear, just comfortable shoes with good support and comfortable clothing. Begin your walking program with easy 30-minute walks and increase your pace and time gradually.
Step 1
Determine your route. It is important to know where and how far you will be walking prior to starting your walk. Clock your route for mileage and terrain by driving it, purchasing a map of the area or asking other walkers or runners about it. Knowing your mileage will help you determine how fast your pace is, which will help you increase your intensity as you improve your fitness levels. Knowing your terrain will help you determine what kind of shoes are appropriate, how to pace yourself if there are hills, and whether you will need to be aware of animals, bicyclists or other obstacles.
Step 2
Stay in proper form on your walks. The way you carry your body when you walk can make a difference in your calorie burn. Your posture should be upright, your head up over your shoulders, and your shoulders over your hips. Avoiding leaning forward by engaging your core; stomach, back, pelvic and hip muscles, and your glutes. Your arms should swing naturally, and your stride should be a natural step length. To increase intensity, pull your back leg forward more quickly and engage the glutes more.
Step 3
When you are ready to increase the intensity of your walk, adding pace intervals will rev up your fat burning. Pace-interval training is also an effective way to train for jogging or running long distances. You will need a watch with a timer to set your pace. Marathon training watches are excellent and provide beeps at the intervals. Set your pace for a moderately paced walk, then set your pace for your fast-paced walk. A good starting pace would be four minutes walking moderately, and two minutes walking briskly. Work with the pace and find what is comfortable for you. As you improve your fitness level you can adjust your pace for fewer minutes on the moderate walk and more on the brisk.
Step 4
Eat a healthy diet. Walking is an effective way to burn calories, but you will still need to cut your calories, and eat a healthy diet low in saturated fats to shed those extra pounds. To lose weight you will need to burn more calories than you take in. To lose one pound you will need to burn 3,500 extra calories. Walking daily and cutting 500 calories out of your diet daily will help you lose weight faster, according to Mayoclinic.com.
Tips and Warnings
- Carry a water bottle on your walks to stay hydrated.
- Always consult with your doctor prior to beginning any new diet or exercise program.
Things You'll Need
- Walking shoes
- Comfortable clothing
- Watch
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