Walking for Weight Loss
It is hardly a news flash that exercise is an essential component to any weight loss strategy. In addition to burning calories, exercise tends to curb the appetite, a one-two punch that accelerates the weight loss process tremendously. Walking is the exercise of choice for many people who are trying to lose weight because it is convenient and relatively easy.
In order for any weight reduction endeavor to be successful, it must incorporate appropriate behavorial modification. Very likely you became overweight through poor eating and exercise habits. If you are serious about losing weight, you will need to replace those habits with ones that are more healthful, and make this a permanent lifestyle change.
Change is always hard, so you should set attainable goals and ease into your new eating and exercise regimen slowly with realistic expectations. Taking the path of least resistance is generally advisable, at the beginning at least. For instance, rather than joining a gym or trying to find a personal trainer, just start walking around your neighborhood for a half hour several times a week. If you do that and walk at a reasonably brisk pace, you will be walking between one and two miles and burning 100 to 200 calories each time. So with minimal effort and no out of pocket expense, you'll be on your way to slimming down.
Central to losing weight is the tracking of calories, both coming in and going out. Obviously the key to a successful weight loss program is to burn more calories than are taken in. Studies have determined that a 150 lb person burns approximately 90 calories while walking one mile at a 3-4 mph pace. People who weigh more than that burn more calories because it takes more energy to move the additional weight. There are numerous pedometers available that, in addition to tracking distance walked, can be programmed to calculate how many calories you are burning at whatever speed you're walking.
Gradually increase the amount of walking to speed up your progress
As you enjoy some success and acclimate to your new habits, you can start pushing yourself to accelerate your progress. Some ways that you can accomplish this are gradually increasing the length of your neighborhood sojourns, becoming a mall walker and go as often as possible, joining a walking club, seeking out other walking venues like parks or school tracks, or even investing in a treadmill so you can walk year-round regardless of weather conditions. You can also purchase DVDs that are almost like having your own personal trainer leading in place walking or treadmill walking exercises in the comfort of your own home.
Knowledge is power, but only if you use it!
Four laps around a track equals about one mile
One mile is more or less equivalent to 20 blocks in New York, 16 blocks in the Midwest, and 10 blocks on the west coast
It takes 15-20 minutes for the average person to walk one mile at a moderate to brisk pace.
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Quick Start Walking for Weight Loss
This DVD provides a managable workout designed to bring you weight loss. With Debbie Rocker as your personal coach, you are now a lifetime athlete in training. Join Debbie as she enthusiastically leads you through a series of cardio movements designed to continuously vary your heart rate and burn fat. This efficient in place workout requires nothing more than a willingness to start the DVD and join along. No special shoes, clothing or equipment are needed. Quick Start Walking for Weight Loss is a 25-minute workout that literally anyone can do. It includes a 30-minute audio CD that you can take along when you walk outside.
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The Complete Guide to Walking For Health, Weight Loss, and Fitness
Mark Fenton's style is easy to read and understand, plus he has all the scientific data to back up his claims about walking and offers many different walking programs from basic to racewalking. No matter what your fitness level you can open this book and find the perfect starting point for your walking program and then follow your progression every week. But this book is not just about walking. Fenton manages to slip in some core strengthening, some light weight work, and other exercise activities that will help you get even stronger and more flexible as you continue walking. He also offers diet and nutrition strategies and discusses the role of walking in weight loss, diabetes control, heart health, cancer prevention, and emotional well-being. From how to pick out a good pair of walking shoes to how to burn more calories, this book answers every possible question and concern you may have about walking and fitness.
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