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Getting in Step with Weight Loss :
As children, one of
the first exercises we learned how to do was walking. While it may
seem like an elementary form of exercise, walking can do wonders for
the heart, the circulatory system, and our legs. Walking can also
be instrumental in helping individuals to lose weight.
Medical experts say the important thing to keep in mind when starting
a walking program is distance rather than time. In essence, it doesn’t
matter how long it takes you to complete a mile—the important
thing is to do it. If you hope to burn off two pounds a week, you
will need to walk enough to burn about 3500 calories. If you weigh
160 pounds and you are walking at a rate of two miles per hour, you
can burn as many as 105 calories.
A helpful technique when beginning a walking program is to build up
your leg muscles so that you are able to burn additional calories.
If you can, try to race-walk. Your goal should be to finish a mile
in 13 minutes. Another technique you can use is by adding weights
to your walking routine. For instance, you can pack eight pound weights
into a backpack and wear it as you walk.
Ultimately, you might want to work up to the point where you are walking
at least six hours a week. In addition to helping you to shed pounds,
this will enable you to combat such diseases as diabetes and cancer.
You should feel healthier—and perhaps happier—as a result
of your walking.
At this point, you might be wondering whether to do your walking outdoors
or on a treadmill at a gym. The choice is really up to you. It depends
largely on what makes you more comfortable. Some people enjoy being
out of doors—they like looking at the trees and the flowers
as they move along. Others find that the traffic and animals found
outdoors can be too distracting. Also, many people find it difficult
to walk in the rain or snow. Some individuals like the discipline
offered by a treadmill, while others find it boring and confining.
One advantage to a treadmill is that it allows you to keep track of
the number of miles you logged, as well as your speed. That can be
valuable information when you’re attempting to chart your progress.
Of course, its best if you couple walking with a sound diet plan.
You should attempt to consume at least five servings a day of fruits
and vegetables. Limit your intake of high-fat foods and sweets. Sensible
eating will also enable you to maintain your weight over the long
term.
When you set out to walk, make sure that you begin with some stretching
exercises. These can help prepare your muscles for your workout. In
addition, begin your walk with a five or ten-minute warm up period.
The rest of your walk should be brisk—you should be walking
at a pace similar to what you would use if you were late getting to
work. You should continue this pace for approximately 30 minutes,
and then begin a cool-down period where you walk at a more moderate
pace. Following this regimen should ensure that you get the most out
of your walking.
One of the best aspects of walking is that it is an activity that
nearly any able-bodied person can do. It does not require special
equipment or special training. It is important, however, that you
remain committed to walking. Doing it for just one or two days a week
is probably not enough to make an appreciable difference in your weight.
Rather, you should aim to do a brisk walk at least six days a week.
Once you get into the habit of walking, you should find it relatively
easy to continue. It’s something that can quickly become part
of your morning routine. In fact, some experts recommend that you
do your walking in the morning to ensure that your metabolism is elevated
throughout your day. Walking late at night will not have the same
effect; it will do little to raise your daily metabolism.
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