Walking is something you do all day, from home to your office, from running after kids to meandering through the supermarket. If you've been considering a weight loss routine, chances are it has crossed your mind why all of your everyday walking hasn't counted towards any significant reduction in weight. Experts agree that walking exercises for weight loss are a ticket to success.
Brisk Walking
Take a brisk 30-minute walk, five times a week, recommends the U.S. Department of Health and Human Services. To lose 1 lb. of fat you have to burn 3,500 calories. Reducing your daily caloric intake and adding an exercise like walking will increase your weight-loss potential.
When starting your walk, lead with your heel to ensure the optimum weight distribution. Tilting forward on your toes or forgetting to use the natural spring-like action of your arches could lead to mild injury. Breathe naturally with your shoulders back and swing your arms for that extra burn.
In an interview with the Daily Mail Online, personal trainer Lucy Knight suggests walking uphill during part of your routine or choosing a surface other than concrete, such as sand or grass, to use more energy and burn more calories. During inclement weather, instead of putting off your walk, go to the nearest mall and use its "circuit" to your advantage.
Nordic Walking
Nordic walking ups the ante -- and the weight loss. Think brisk walk with ski poles. By adding vigorous upper body movement, you burn 20 percent more calories than brisk walking alone, which leads to greater weight loss. As with brisk walking, you'll be leading with your heel and rolling through your foot to the toe. But this time, instead of swinging your arms freely, use the poles along with the foot action to propel yourself forward. NordicWalkingOnline.com advises using the "grip-n-go" method. Grip when your pole connects with the ground and then relax your hand as you take the next step with your opposite foot.
Racewalking
You may have seen those guys and gals beetling along, hips rhythmically swaying, arms pumping, taking impossibly small steps. They're using a walking technique that has been shown to burn more calories than brisk walking and running. Racewalking is a serious contender when it comes to walking off the weight. That's the upside. The only downside is that it's a technique that must be learned through instruction, according to Stella Cashman, founder of Park Racewalkers U.S.A. in an interview with "The New York Times."
Unlike brisk or Nordic walking, both your feet are in contact with the ground at all times. As the toe of your left foot begins to lift off the ground, the heel of your right is already making contact. Using straighter legs and more hip movement give this technique its flair. For those who may be intimidated by the word "race" it's interesting to note that this walking exercise can be performed at any speed.
Suggestions
To get the most out of your walking exercises and stop the creep of boredom, buy an inexpensive pedometer. Logging your time spent and distance traveled makes it a fun project instead of a "have-to-do" activity.
If you're walking in the spring or fall, wear light layers instead of bundling up. Even though it's cold outside you're still going to get hot. So instead of heading back home, tie your jacket around your waist and keep on trucking.
Make sure to keep hydrated at all times and wear a hat.
References
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- NordicWalkingOnline.com: Basic Technique
- The Walking Site: Race Walking
- "The New York Times": Racewalking Workouts in Central Park
- Racewalk.com: Learning to Walk
- Mail Online: Forget the Gym -- Why a Brisk Walk is Really the Best Workout
Member Comments