Fat Burning Exercises Walking To Lose weight
An Introduction to Walking For Weight Loss:
Weight loss has become the priority for everyone, and walking is among the best ways to lose weight. Walking for weight loss gives you the opportunity to go outdoors and enjoy the environment surrounding you, in addition to the much needed cardiovascular workout. Once you commit yourself to walking program regularly you are guaranteed to lose weight, become more confident and feel good about yourself.
The fact of the matter is that we all need exercise. Like our minds, our bodies are also designed to be active, we have to be active mentally as well as physically, otherwise we’ll became vulnerable to many diseases, like coronary heart disease, diabetes, osteoporosis, obesity, weakness and depression. So, not only is walking good for weight loss, it also helps in prevention of many diseases.
Walking for weight loss doesn’t need a trainer or an instructor, it’s everyone’s form of exercise, and can be done anywhere, anytime, and doesn’t need any special equipment. The other benefits of walking are that it gives your energy a boost, raises your HDL (good) cholesterol and lowers your blood pressure. Moreover, it can be done anytime, anywhere, and doesn’t need special equipments of workout.
According to the experts exercise of at least 30 minutes, thrice a day, would be healthy. But for those who have just started the routine, 10 minutes of exercise a day is good for a start, and subsequently increase the timing. Furthermore, as is the rule in other exercises; that short bursts of exercises are as good as a single stretched spurt, researchers have proven that same holds good for walking, 15 minutes walk 3 times a day is as good as 45 minutes walk at a stretch.
Benefits Of Walking To Lose Weight:
You may be surprised to know that brisk walking burns more calories than jogging, as brisk walking involves more steps, and you end up exerting more pressure on your arms as well. For example, brisk walking for an hour at the rate of 12 minutes per mile or 5 miles an hour will burn 530 calories as compared to jogging which will burn only 480
If you walk a mile in 16 minutes, it decreases as much cholesterol as is lowered by running a mile in 10 minutes.
While walking you apply only 1.5 times the weight of your body on your feet, while as in running it is thrice the weight of your body, consequently making it easier on your joints.
Dr. Rippe, MD, an associate professor of medicine at Tuffs University and a renowned cardiologist says, “ you get the same health benefits from walking inside on a treadmill as if you walk outside.” So, even if the weather conditions are not suitable for an outdoor walk you can always rely on treadmill. He also recommends that the treadmill incline should be kept steep to imitate the uphill walk, which will help you burn more calories than a normal walk. It proves that treadmills are also good option for weight loss.
Walking as the easiest form of exercise and doesn’t require any special abilities or athletic frame. Everyone has equal opportunities of using walking as a great weight loss mechanism.
Step-by-Step Instructions For Walking To Lose Weight:
Whether it’s race-walking, brisk walking or power walking, the methodology remains the same. Here are some tips and tricks for making walking an efficient form of weight loss technique:
Legwork:
If you are a beginner the basic mistake you’ll commit is that you’ll try to lengthen your stride by overstretching it, it may burn more calories but it is biomechanically inefficient and you’ll not be able to walk long distances due the fatigue that will creep in after only a few distances. The technique used by elite walkers is the powerful push offs while lifting the foot, and landing it closer to the body. This technique is helpful in burning the extra calories.
Footwork:
Don’t walk flatfooted, walk heel to toe, i.e. heel lands first and toe afterwards, to increase speed. Walk in such a way that your foot rolls forward over the centre of your foot, and you push off with your toes, and not the heel.
Hips:
You should rotate your hips forward and backward while walking, it’ll help your body in flexibility. Keep twisting your waist as well. These waist and hip movements may make you appear funny, but they’ll also increase your speed.
Torso:
Leaning forwards and backwards will decrease your speed and may result in back aches, so it’s advised that you keep your torso in an upright position.
Arm work:
Your hands should be relaxed, elbows should be at 90 degrees. And keep your arms swinging forward and close to your body. Once you speed up your arm swings you’ll realize that legs will follow.
Head, Neck, and Shoulders:
Keep your head upright, neck and shoulders relaxed and eyes looking forward.
Do a little warm up before you start walking, and light stretching exercises after the walk. Your lower back, quadriceps, legs and shins, hamstring and calf muscles should also be loosened up before the walk. Walking shoes, rather than running shoes should be used, as running shoes are designed for jogging strides and may cause shin pain while walking.
One of the benefits of exercises is that they give you peace of mind and reduce tension, so it is imperative that you are relaxed while walking, you should enjoy the walk rather than feel the stress of doing it.
Things To Do While You Walk:
Weight loss by walking in a process where you’d have to follow certain guidelines to make it a success:
· Keep pumping your arms, elbows at 90 degrees, and arms swinging back and forth.
· Wendy Bumgardner, in her article about “ 10 Walking Mistakes to Avoid” wrote, “All of the power of your walk comes from pushing with the back leg and foot.” So, it is advisable to take quick, short steps.
· Don’t slump like a hunchback. Keep your posture upright and walk straight.
· Brisk walk is advised.
· Pace your walk as if you are late for a meeting.
· Walk for at least 40-60 minutes.
Eating Healthy To Help Weight Loss By Walking:
Apart from a walking routine, you should eat a healthy diet, which will increase the rate of weight loss and keep you healthy and fresh.