Walking regularly as part of your weight-loss program helps you burn calories through aerobic exercise and improves your overall health. Brisk walking can help lower your blood pressure and cholesterol, as well as reduce your risk of type-2 diabetes and heart problems. Preparing for your workout and walking appropriately helps reduce your risk of injury and gives your body the most fat-blasting benefits for your time. Always warm up with a gentle walk for at least five minutes and stretch your thigh, calf and arm muscles before moving on to the core of your walking workout.
Time Frame
Walking for 60 minutes burns between 300 and 500 calories, depending on your age, gender and size, according to "Good Housekeeping." Since creating roughly a 3,500-calorie deficit translates to 1 lb. of weight loss, walking for a total of about seven to 12 hours will burn enough calories to equal a pound of fat loss. While that may seem like a lot, you don't have to work 60 minutes of walking into your day during one stretch if you don't have the time or stamina to do so. Breaking your walking up into 10 to 20-minute bouts is an excellent way to get your workouts in and still benefit from the same calorie burn. Look for opportunities throughout your day to squeeze in a few minutes of walking -- such as before going to work, during your lunch or during an afternoon break.
Speed and Distance
The faster and further you walk, the more calories you'll burn, which translates to faster weight loss. If you're just starting an exercise program, start slow and don't worry too much about how fast you're walking until you feel more comfortable with physical activity. Within a few weeks of beginning your program, aim to walk a little over a mile in 15 minutes. Drive the path if you walk outside to track the distance or wear a pedometer and shoot for at least 10,000 steps per day. As your fitness level increases, take more steps to walk faster. Elongating your stride too much puts you at higher risk of injury.
Location
Varying the terrain you walk on helps you work different muscles and adds intensity to your workout, which burns more calories in the same amount of time. Try walking uphill, either outside or by adjusting the incline on a treadmill. Once you're comfortable with walking, try hiking to vary your routine and get your leg muscles working to keep your footing on uneven ground. Walking up and down stairs is another excellent way to burn additional calories, and it engages your thigh and buttock muscles as well, contributing to a lean, toned appearance.
Modifications
When walking normally becomes easy for you, alter your routine by carrying light dumbbells and pumping your arms to engage your upper body during your workout. Varying your stride by placing one foot directly in front of the other as if walking on a balance beam will increase the amount of energy your muscles need since you'll be engaging your legs more than if you were taking regular steps. Cross one foot behind the other in a grapevine pattern at home while watching television to get in some extra walking minutes and call on different muscles.
Member Comments