If you are looking for a simple and no cost way to lose weight, you should consider starting a walking and running program. During one hour of exercise, you burn approximately 300 calories walking at a pace of 3.5 mph and 986 calories running at 8 mph. Consider making dietary changes as well to achieve weight loss while regularly exercising.
Beginners
If you are new to exercise, you should begin a walking plan to start your weight loss plan. Most days of the week, aim to walk at a steady pace of about 2.5 mph for 30 minutes. If you can not walk continuously for 30 minutes, break the workout into smaller 10 to 15 minute intervals. Each day, add on two to three more minutes until you reach the duration of 45 minutes.
Time Frame
After you are walking steadily at 2.5 mph for 45 minutes, you should increase the time and intensity of your walking plan for weight loss. Walk at a brisk pace of 3.5 mph. When you are walking, swing your arms in an exaggerated motion at your sides. Ideally, aim for most walks to last for approximately 60 minutes. To increase calorie burn, walk on more challenging surfaces, such as sand and hills.
Intensity
When you are comfortable increasing your speed, you can begin running for weight loss. Start at a jogging pace of 5 mph to burn approximately 600 calories in one hour of exercise. Your starting goal can be to jog for three 30 minute sessions per week. Each week, increase the speed and duration of your workout until you are running at a comfortable pace for 40 minutes three times a week. You should be running at a marathon pace if you want to exercise at a fat burning rate.
Intervals
Interval training when you run can help increase your calorie burn. Interval training involves adding in short sessions of intense physical activity. During your 40 minute run, jog at a steady pace for five minutes. Proceed to sprint for one minute before returning to your jogging pace.
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