Walking is exercise accessible to most people, with no special equipment needed. According to the Mayo Clinic, one hour of intense fitness walking will burn approximately 300 calories. Consult your doctor prior to starting a weight-loss walking program to make sure there are no underlying health problems, and to find your recommended target heart rate. Carry a water bottle along to keep yourself hydrated during hot temperatures, Georgia State University reminds, adding that you should drink eight ounces of water every 20 minutes during long fitness walks.
Walking Gear
Wear clothing that is comfortable and lightweight. Athletic clothing made from wicking fabric pulls moisture from the skin surface to keep your body dry. Choose walking shoes with room in front for the toes to wiggle. Visit an athletic shoe store to have your feet measured and fitted with shoes recommended for your body type and preferred exercise. Purchase an athletic GPS unit that straps to your wrist if you want to measure your walking distance and pace outside. Some units include an attachment to help you monitor and reach your maximum heart rate for burning calories. Use a watch to keep track of your walking time and manually check your heart rate if you do not have a GPS unit.
Warm Up
Begin your walking workout by walking for a minimum of five minutes to warm up the body, particularly the leg muscles. Walk at pace where you are able to easily talk and hold a conversation without running out of breath. A good warm-up pace is between 2 and 3 mph, depending on your fitness level.
Stretching
Stop walking after the five-minute warm-up to stretch the leg muscles prior increasing your walking speed. Stretch each leg separately, and hold the stretches for 30 to 60 seconds without bouncing the body. Include stretches for the calves, sides, quadriceps and hamstring muscles to loosen the legs and lengthen the muscles. Repeat these stretches after completing a five-minute cool-down walk at the end of the walking session.
Walk for Exercise
Begin walking at a faster pace after completing your series of leg stretches. Walk at a pace where you are unable to talk easily or carry a conversation. According to the Mayo Clinic, walking at a pace of 3.5 mph for 60 minutes will burn 277 calories for a 160-pound person. A heavier person burns more calories walking at the same pace for the same time. Walk for 30 minutes if you are beginning a walking program and increase the walking time five to 10 minutes each week until you reach 60 minutes. Attempt to walk five to six days each week to maximize the calories burned for weight loss.
Cool Down
Walk for an additional five minutes at a slower pace after completing the fitness walk. Slowing the pace allows the body to cool down gradually. Walk at a pace where you can comfortably talk without running out of breath, similar to the warm-up. Do not count the warm-up or the cool-down time in your 30 or 60 minutes of fitness walk time.
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