As children, one of the first exercises you learned to do was walk. Although it may seem an elementary form of exercise, walking can do wonders for the heart, circulatory system, and our legs. Walking can also be a tool to help people lose weight.
Medical experts say it is important to keep in mind when starting a walking program is distance rather than time. If you expect to burn two pounds per week, you need enough to run about 3500 calories to burn. If you weigh 160 pounds and you walk at a speed of two kilometers per hour, you burn up 105 calories.
A useful technique when you start a walking program is to build the leg muscles, so you can burn extra calories. If you can, try a foot race. Your goal should be a mile in 13 minutes. Another technique you can use is by adding weights to your walking routine. So you can take eight pounds of weight in a backpack and use it as you walk.
Eventually, you may want to work to the point where you walk at least six hours per week. Besides helping you lose weight, this will allow you to fight diseases like diabetes and cancer. You can feel healthier and happier as a result of the walk.
At this point you may wonder if you walk outside or on a treadmill in a gym. Others think that traffic or animals can be a distraction. Many people find it difficult to walk in rain or snow. Some people, like the discipline through a treadmill, while others find it boring and restrictive. One of the advantages of a treadmill is that it allows you to keep track of the number of miles logged, and speed. This can be valuable information when trying to chart your progress.
Of course it is better if you couple walking with a sound diet plan. Limit intake of fatty foods and sweets. Balanced diet will also allow you to keep your weight over the long term.
When you go out to walk, be sure to start with some stretching exercises. These can help prepare the muscles for the workout. Furthermore, the foot begins with a five to ten minutes to warm up period. The rest of the walk should be strong; you should walk at a pace similar to what you would use if you’re late for work. You should continue at this pace for about 30 minutes, and then start with a cooling off period where you walk at a slower pace. Once you get into the habit of walking, you have it relatively easy to continue. It is something that can quickly become part of your morning routine. In fact, some experts recommend that you walk in the morning to make sure that your metabolism is elevated throughout the day. Walking at night will not have the same effect; it will do little to your metabolic rate daily.