Walking is one of the most basic forms of exercise, and it can be an effective workout for people of all fitness levels, including those with arthritis or joint pain. Men can lose weight by implementing a walking regimen into their daily schedule. The Centers for Disease Control and Prevention recommends losing no more than two lbs. per week, so that should be your goal. In order to reach this goal, you must create a calorie deficit of about 1,000 calories per day through exercise and healthier eating.
Interval Training
Interval training is a type of exercise regimen that involves a "rest" and a "work" interval. It's an effective strategy for building endurance and burning fat. In fact, a 2005 study in tpoints out that interval training doubled the participant's endurance. A 2007 study published he "Journal of Applied Physiology" asserts that interval training increased fat-burning potential by 36 percent. Walking at a moderate pace for 60 to 120 seconds and transitioning to a fast-paced, intense walk for an additional 60 to 120 seconds drops the weight more quickly. Repeat this rest-and-work cycle up to 10 times per workout.
10,000 Steps a Day
Men can begin losing weight simply by being more active throughout the day. This is the idea behind former U.S. Surgeon General C. Everett Koop's 10,000 Steps a Day program, part of the not-for-profit organization called Shape Up America! Dr. Koop recommends that people should take 10,000 steps daily to keep fit. This plan requires the use of an inexpensive pedometer to help keep track of your daily steps. Alternatively, you can monitor your distance via the treadmill or other means. Shape Up America! points out that 10,000 steps is about five miles total, so that will give you an idea of how far you need to walk each day. Dr. Koop recommends slowly easing up to 10,000 steps by starting with 2,500 the first week and increasing that number each subsequent week. Walking 10,000 steps each day can help men reduce their risk of heart disease and other obesity-related diseases.
Incline Workouts
Incline workouts tend to be easier on the joints than working out on a flat treadmill deck, and you burn more calories by walking uphill instead of on a flat plane. For example, a 180 lb. man burns about 311 calories per hour walking at a brisk pace on a flat treadmill deck while the same man can burn 490 calories walking on an incline, according to the fitness experts at NutriStrategy.
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