According to the Mayo Clinic, walking is an excellent low-impact exercise to include as part of a weight loss and fitness plan. One pound of weight is lost when you burn or reduce your consumption by 3500 calories. Walking six times a week at a high pace for 60 minutes will burn 3000 calories. A healthy eating plan along with a fitness walking program puts you on the right track to lose weight.
Gear
Select clothing made from wicking material as this pulls the sweat off your body to keep you more comfortable while walking. Purchase walking or running shoes that have wiggle room in the toe box for comfort. Many athletic shoe stores are able to fit shoes to your body type and foot shape. Proper-fitting shoes reduce injury to the leg and hip. Wear a watch to keep track of your walking time and for use while checking your target heart rate during the fitness walk. An athletic GPS unit is an optional piece of gear that comes with a strap-on heart rate monitor. These units use satellites to track the walking distance accurately along with the length of time walked and calories burned.
Warm Up
Start walking at a comfortable pace to warm up the legs prior to increasing the speed for the fitness walk. Complete a 5- to 10-minute warm-up at a pace of 2.0 to 3.0 mph. A comfortable warm-up pace is one where you are able to carry on a conversation without losing breath. Do not count the walking minutes used during the warm-up toward the overall fitness walk.
Stretch
Stop walking after the warm-up and find a place where you can stretch the leg muscles prior to increasing your walking speed. Complete a series of individual leg stretches that include the hamstring, quadriceps, calf and side muscles. Hold each of the stretches for 30 seconds, making sure you do not bounce the body. Repeat the series of stretches after cooling down the body at the end of the fitness walk. Stretching the legs loosens and elongates the muscles to increase flexibility.
Fitness Walk
Increase your walking speed to a fast pace after completing a stretching session. Walk at a pace of 3.2 to 4.0 mph or one where you are unable to talk or have a conversation easily. The Mayo Clinic recommends walking at a pace of 3.5 mph for 60 minutes to burn approximately 300 calories depending on your body weight and fitness level. Start walking for 20 to 30 minutes and add 5 to 10 minutes to your walking time each week until you are at 60 minutes. Complete a 60-minute fitness walk five to six days a week as part of a weight loss plan. Check your heart rate every 10 minutes to verify you are reaching your target heart rate for weight loss. Consult your doctor prior to starting a weight loss plan to make sure there are no underlying health conditions and verify your recommended target heart rate. Georgia State University recommends that you drink 8 oz. of water every 20 minutes during a high-paced workout to stay hydrated.
Cool Down
Slow your walking pace to a comfortable level, similar to the warm-up, after completing 60 minutes of fitness walking. Walk for 5 minutes to cool down the body and bring your heart rate back to a normal level. Check your heart rate prior to ending the cool-down to make sure your heart rate has dropped. Do not count the cool-down walking minutes as part of the overall fitness walk.
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