How to Shed Pounds by Walking

How to Shed Pounds by Walking
Page content

Benefits of Walking

Walking is a great low-impact exercise that just about everyone can do. For those new to an exercise regime, walking is a lot less intimidating than most workouts. Walking is also very safe. Most people choose walking, primarily as their catalyst to weight loss and weight management. It may come as a surprise to learn of some additional benefits to walking.

  • It’s beneficial to your health
  • It doesn’t require a lot of time to lose weight
  • It’s inexpensive
  • It’s a great toner for flabby skin

Preparation

Before walking it’s best to get a good pair of sneakers. Find a pair of running shoes that are comfortable. Wearing shoes that are in good condition will help reduce blisters and injuries.

It’s also important to wear clothes that are not form-fitting. Create room for movement with loose-fitting clothes. Make sure your clothing is weather appropriate when walking outside.

Warming Up

It’s very important to warm up your muscles before the walk. Warming up is essentially raising the body’s’ core temperature 1-2 degrees Celsius. By doing this the muscles are not only loosened up but you can improve your overall performance. Always warm up before you stretch your muscles.

Stretching Benefits

When done properly stretching the muscles can result in many benefits. Here are a few.

  • provides flexibility to the muscles
  • lessens soreness
  • reduces injury
  • Improves performance

Cooling Down

Cooling down is similar to the warm up period. Cooling down gradually reduces your body temperature and may aid in the reduction of stiffness and soreness to the muscles. After the walk, slow the pace which will decrease your heart rate, this should be between 5-10 minutes.

The Beginner’s Walk

If you are just starting out, walking 10 minutes 3-4 day a week may work well for a short period of time. Remember to always stretch before a walk for at least 5 minutes. Starting off slowly not only helps prevent injuries but it reduces that “burn out” feeling usually associated with doing too much too soon. Walk for as long as you feel comfortable in the beginning. If possible record your walking time to track progress.

Walking Overtime

If you have been walking a while with little to no weight loss, increase your walking distance. Adding 5-10 minutes to your walks will not only allow you to burn more calories but also increase your distance. Ultimately you want to work your way up to a 45-60 minutes a day walk. This walk can be a duration of 3-5 days a week for optimal weight loss.

Importance of Walking Paces

The pace at which you usually walk will have to be increased in order to lose weight.The importance of increasing you walking pace form that which is normal is to increase the heart rate in order to burn more calories. The following are examples of walking paces that will benefit with weight loss.

  • 2 mph – (not very fast) this is a good place to start to see changes.
  • 3.5-4.5 mph – (brisk walking)
  • 4.5-5.5mph-(very similar to a slow jog)

Step Up the Pace

To achieve greater weight loss, walk on an incline. If using a treadmill, place it on a 10-15 degree incline. Treadmills usually have settings for interval training which allow you to speed up and slow down over short periods of time. This allows the heart rate to achieve a rate that is necessary for fat burning.

Walking Outdoors

If walking outdoors, try walking up hills to increase the heart rate. Start off at a slow pace. Increase and lower your walking speed in intervals to achieve a good aerobic workout. You may want to walk fast for two minutes, and then slower for one minute until you finish your workout.

Numbers Do Count

Walking is a great way to burn calories but essentially it’s the number of calories consumed that make the difference with weight loss. To burn one pound of fat there has to be a calorie deficit of 3500 calories. This deficit in calories for weight loss is measured over a 7 day period. Proper nutrition combined with a good exercise regimen is the best way to lose weight.

Staying Motivated

For motivation get a walking buddy or join one of many walking programs. Exercise can be a fun interactive way to lose weight. Do it as a family. If family members are of age and can keep up, get them involved too. The good example you will exhibit in your walks will no doubt inspire others, so get fit together.

Resources

https://www.naturalpysiques.com/howmanypounds/

https://www.thewalkingsite.com/

www.cambridgema.gov/cdd/et/ped/ped_hlth.html