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| Suzy Dorning http://slimminghelp4u.com/ |
Can you Lose Weight by Walking?
Walking
for weight loss seems to be right down at the bottom of the list when it comes
to popular exercise regimes but why should this be? Yes, there are other forms
of exercise but most of them cost money and equipment whereas walking is free
and all you need is a good pair of walking shoes or trainers. For
some people it is boring unless they’re in with others but an MP3 player is a good
substitute; you can listen to your own taste in music or a book on tape.
Planning interesting walks makes all the difference to the experience. There
are walking groups for those who enjoy social interaction combined with keeping
fit. It really is the most natural form of exercise and you can lose weight
walking there's no question about it!
To
get started you need to get into a routine so try just 20-30 minutes 3 times a
week every other day. Then you can gradually increase the duration from 30-60
minutes per day and introduce another walking day – you will be well and truly
hooked! Indeed, you will wonder how you ever existed before without it.
Of
course walking weight loss is also dependent on what sort of diet you’re on.
Being on a good healthy diet should reduce your calories and this coupled with
a brisk 30 minute walk on a daily basis is bound to burn even more calories. If
you really want to lose weight walking, then you’ll gradually need to increase
the duration and speed up the pace. Generally speaking you need to burn 500
calories per day to lose a pound a week. It is important to remember not to
overdo it at the beginning. Too much too soon might lead to injury. It’s better
to start at a comfortable pace and gradually build up the intensity as your
body gets used to walking. Even when you have reached your ideal weight you
will need to keep walking if you want to maintain your weight.
Walking
on treadmill weight loss can be combined with walking outside or for those who
simply haven’t got time it’s an effective alternative. If you have room to
accommodate a treadmill in your home, that’s good but if not you can use one at
your local gym. I use a treadmill at my fitness club but I prefer to walk
rather than run because it makes me feel dizzy when I start running and I think
I’m going to lose my balance. I can assure you that if you are like me and only
want to walk, then that’s fine because you can still lose weight by programming
the treadmill tailored to your personal weight, level (start low to begin),
speed, duration and introduce the incline (as though climbing a hill) when you
are ready for this. Before any of this you will need to warm-up for about 5
minutes to prepare your body for the workout ahead.
Walking
briskly on the treadmill increases your heart rate and in so doing burns off
those fat deposits. Some treadmills differ but usually the speed settings are
marked 0 – 10. The running mode starts after 4.5 on the treadmill I use but
it can vary depending on the equipment used. On the screen you will be able to
keep track of your heart rate, the number of miles walked and exactly how many
calories you have burned.
Monitor your heart rate on the screen as you walk. To
burn those calories make sure you stay between 75% and 90% of your target. I
think the incline makes the workout far more interesting. The settings are
between 0 - 10 so you can increase the gradient from being completely flat
right up to the steepest incline. In conclusion whether you go outdoors walking
or prefer using the treadmill, either way you can lose weight by walking if you
make it part of your daily routine.
If you would like to
learn more about walking check Walking Weight Loss or check my website Diet and Nutrition Programs
