Exercise improves your mood, decreases stress levels and reduces the risk of serious diseases such as heart disease and osteoporosis. Healthy adults need at least 150 minutes of moderate activity each week, according to the Centers for Disease Control and Prevention. Walking is a moderate activity that provides the benefits of physical activity without any gym equipment or memberships. Plan regular walking sessions to meet your weight loss goals.
Weight Loss
Your walking speed will vary, based on your weight-loss goals. For a weight-loss goal of 1 lb. weekly, you need to burn 500 calories daily. One pound of fat contains 3,500 calories, according to MedlinePlus. If your goal is to shed 2 lbs. weekly, you need to burn 1,000 calories daily. Combine a low calorie diet and walking to achieve your weight-loss goals. For example, you can walk to burn 200 calories and decrease calorie consumption by 300 daily to shed 1 lb. a week.
Walking Pace
Typically, the faster you walk, the more calories you burn during your workout. For example, a person weighing 160 lbs. burns 183 calories an hour walking at 2 mph. However, increase your speed to 3-1/2 mph and you'll burn 277 calories per hour. The more you weigh the higher amount of calories you burn during your walking sessions. For example, a person who weighs 200 lbs. burns 228 calories walking at a pace of 2 mph and 346 calories walking at 3-1/2 mph.
Interval Training
Another way to boost calorie burning during your walking sessions is by using an interval training approach. Interval training involves alternating between two walking speeds during your workout session. For example, you might start out walking at 2 mph for a few minutes. Then, increase your pace to 3-1/2 mph for a few minutes. Rotate between the two speeds for at least 30 minutes.
Circuit Training
Circuit training is another approach to increase calorie burning during your walking workouts. Circuit training involves rotating a couple minutes of toning exercises with a couple minutes of walking. For example, you might start out with abdominal crunches, then switch to walking at a brisk pace of 3-1/2 mph. For the next circuit, you might complete pushups and then return to walking at 3-1/2 mph for a few minutes.
References
- Fitness; Burn 30 Percent More Calories; Liz Neporent
- MayoClinic.com; Interval Training -- Can It Boost Your Calorie Burning Power; February 2010
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MayoClinic.com; Exercise; 7 Benefits of Regular Physical Activity
- MedlinePlus; Tips for Losing Weight; October 2009
- Centers for Disease Control and Prevention; Physical Activity for Everyone; February 2011
Member Comments