Metabolism is the rate at which your body converts the food you eat into the fuel it needs. Aerobic exercises, such as walking, increase your metabolic rate so that you burn calories faster. This revving up effect carries on after your walk; the heightened metabolic rate causes you to burn more calories afterward, even for sedentary activities like breathing, sitting and sleeping. Because aerobic exercises require extra fuel, they also cause your body to use up some of its fat reserves.
As a Beginner
Step 1
Test out your walking shoes to make sure they won't cause blisters or irritation when you walk vigorously for longer distances. If the shoes are new, wear them around the house for 15 to 20 minutes a day for several days until you feel them soften and start to conform to the contours of your feet. If you plan to use shoes already in your wardrobe, walk around the block a couple of times at a brisk pace, and pay attention to whether they provide sufficient support and whether they rub against any part of your foot. You can use moleskin to protect areas of your foot that may be irritated by rubbing.
Step 2
Devise a schedule for your walk, preferably on a daily basis, but at least four to five times per week. Aim for a duration of 15 to 20 minutes to start. You're more likely to stick to your exercise plan if you do it first thing in the morning before daily crises intervene. You may be tempted to head out the door as soon as you awaken, but if you eat breakfast first and begin walking within 10 minutes afterward, you can burn up to 10 percent more calories, according to Weight-Loss-Center.net.
Step 3
Start out at a brisk pace that makes you breathe a little harder than normal. You should feel a little warm from the exertion and you should feel a strain in your legs. Try to maintain this tempo throughout your walk, but you may have to slow down when walking up hills. The key is to try to keep the level of effort challenging but not overwhelming.
Step 4
Cool down at the end of your walk by slowing the pace for the final one to two minutes. Make sure your breathing returns to normal before you stop. Follow up with a glass of water to rehydrate.
After You Gain Some Experience
Step 1
As your body becomes accustomed to the exercise, it will become easier, so increase the difficulty of your walk by adding a short distance--100 yards or so--but try to cover the total distance in the same amount of time by walking a little faster.
Step 2
Gradually increase the amount of time you walk, perhaps in five- minute increments, until you are walking for 30 to 40 minutes each time. Thirty minutes or more of exercise in a day will increase your rate of metabolism for the next 24 hours, according to CommonSenseHealth.com.
Step 3
Increase the difficulty of your walk by choosing paths that have hills or stairs, or use a power belt, which creates resistance that increases your heart rate and helps tone your upper body.
Tips and Warnings
- 1. Ask a friend to be your walking buddy. This makes the routine more enjoyable and also prevents you from canceling at the last minute. 2. Look for ways to add more walking to other parts of your daily routine. For example, take the stairs instead of the elevator, or park your car farther away to increase the distance you walk each day.
- Don't wear or carry weights while walking. Although they increase the challenge and help you burn more calories, they pull your posture out of alignment and may damage your joints, muscles and tendons.
Things You'll Need
- Comfortable shoes
- Loose-fitting clothing
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