Walking is a natural movement of our body and it does not require special coordination abilities. It is the ideal exercise to lose weight and it will effectively help you reach your weight loss goal faster if you know how to do it properly.
It is an enjoyable and safe form of exercise, and a lot of people find it easier to stick to a walking for a weight loss program long term. And this is very important for healthy weight maintenance.
Walking to lose weight helps in the maintenance and development of muscles while burning calories. And since muscle has a higher metabolic rate compared to fat, it follows that the less fat and more muscles you have, the higher the amount of calories burned even while resting.
Setting realistic goals and understanding the basics of weight loss is really the key to lose weight. People who are considerably obese or overweight can also walk to lose weight because these people exert more effort and energy to walk than those individuals of much lower weight. Even if your goal is not to lose weight, walking provides healthful benefits to the body by improving the lungs and heart.
Walking To Lose Weight
For those who are just beginning to lose weight by walking, they can start by walking for at least 115 to 20 minutes 3 times a week and slowly adding the duration and frequency until they are walking from 30 to 60 minutes each day. They can alternate walking indoors with walking outdoors to add variety and make it more enjoyable, or by watching television while walking on a treadmill, or listen to music.
Adding resistance training to your walking routine, such as walking with ankle or arm weights, can help you stay toned and at the same time lose weight. You can also try lifting weights, pilates or strength band to keep your muscles toned. Walking builds and tones muscles, hips, and buttocks. Walking also improves the endurance and strength of this muscles, allowing you to accomplish more without getting tired easily. Keep in mind though that stretching your muscles before and after walking is important to prevent injury and improve the body’s flexibility.
Walking also builds aerobic ability and strengthens another muscle: your heart.
This form of exercise depends on the help of the cardiovascular system to supply the oxygen to the muscles. Brisk walking improves your heart, lungs and skeletal muscles. The more the heart is used, the more it improves its condition. With an increased aerobic ability, more oxygen is supplied to the body allowing you to endure longer exercises strengthens your muscles. Walking at least 30 minutes three times a week is required for aerobic condition to be effective. Achieving a successful aerobic conditioning provides long term health benefits and cutting your risk of heart attack, stroke, colon cancer, breast cancer, and diabetes.
The following are some guidelines to walking for weight loss, including important steps that you should to lose weight safely, effectively, and steadily:
Keep a record of what you eat and drink to be conscious of what, how much, and the frequency of your eating and drinking throughout the day and keeping a track of them.
Measure the distance you have walked. This allows you to make comparisons of different routes to take and which one will help you increase the distance gradually. You can use a pedometer to make it easier for you to know the speed and distance of your walks.
Keep a log that records your progress as you add more to the distance and speed of walking. The usual items you can put in your log book are dates, time, distance, speed (distance in meters divided by time in minutes multiplied by 60), amount of calories burned, and weight.
Set a realistic goal to be able to keep motivated in achieving your desired results.
Let your family and friends know that you are walking to lose weight and share with them your goal, progress and achievement. Having their support is another way to get the motivation to keep going until you reach your weight loss goal.
So how do you know when is the best time to start walking for weight loss? This is a common question to a lot of individuals. And the most popular answer is that walking should be done in the morning to be effective. There are many different suggestions and opinions. But the bottom line is that the best time to start is when you are ready and you know that it is right for you.
How To Burn Fat By Walking Just A Few Minutes A Day
Check out the list below to help you get more effective results on your walking experience especially if you are just a beginner:
Shop for a good quality walking shoes that will support your feet, knees, hips and spine. Walking shoes can provide you the needed support and offers flexibility than other types of shoes. Investing in a good quality walking shoes will make sure that you are comfortable. And free from pain or blisters or both. For this reason, you will be able to walk easier and allow you to increase the duration of your walks. Make sure to buy shoes with a proper fit and allow sufficient room for the toes to wiggle. And always wear athletic socks for added protection.
Try walking down a driveway or path walk for 10 minutes when you begin walking. Increase the duration of your walk gradually for 5 minutes as soon as you know you can do it. The amount of time you give for walking and the frequency of your walking really depends on you.
Stand up straight by keeping your hips aligned with the upper body.
Bending at your hips and hunching over will develop a bad posture. Good posture helps to make breathing easy and doesn’t put stress on the neck, shoulders and back. It is recommended to look straight ahead of you than looking at your feet on the ground.
Your arms should be relaxed when you walk. However, if you do swing your arms, keep your elbows at 90 degrees at your sides and countering it with your legs. Meaning if you move your right leg, you the have to move your left arm. Swing your arms naturally back and forth to add intensity to your walking.
If you are just starting out, avoid using hand weights for walking for these are reserved to more experienced walkers. These weights can increase your heart rate and develop muscles. But for the beginners, they might cause injury and pain to the wrists and arms. Concentrate on walking faster or longer instead during the first stages of your walking. Rather than on putting additional weight load to your body.
Buying a pedometer is essential for keeping track of your speed and progress while walking.
If you are ready, try walking briskly. Or a little faster than you normally do at the beginning of your walking routine. This helps lessen the stress on your joints especially if you are overweight. Speeding up to an established pace can help in raising the metabolism and burning fat.
Increase your walking time gradually until you can do 30 to 60 minutes each day.
Always have a backup plan like walking around the mall. Just in case the weather gets bad and prevent you from doing your usual walking routine.
It doesn’t matter if you just want to walk towards the end of the street. Or plan a 30 minute walk, these tips can be handy so you can do it right. They are very simple and easy to follow for an effective walking to lose weight routine.