Walking And Weight Loss

exercise, in any form, needs persistence and the right effort to be effective. Walking can be a very effective method of weight loss, provided the right effort is made, and it is coupled with an appropriate Diet.

For walking and weight loss to work you must expend more energy from your body than you?re putting into it. For instance, if you are losing 100 calories each day walking, but increase your intake of calories by 100 calories each day, there will be no effective weight loss. And on an average, it takes 3500 calories to burn 1 pound of fat from your body.

In order to succeed at walking and weight loss, set a reasonable target ? it is not recommended that one lose more than a few pounds a week. Examine your lifestyle and make modifications to your diet. Simple modifications can add up. Cut out excessive fat from your diet, and replace it with healthy foods. It is natural to feel hungry as you burn more calories everyday, but try and eat foods that don?t add on the pounds unnecessarily.

Set yourself a walking and weight loss goal, breaking it down calories, duration and speed. It is important not to exert yourself too much, or your whole effort will prove to be counter-productive. Starting with a moderate pace, increase it as the weeks go by and level it off by walking for about an hour each day. During this one hour of exercise, step up the intensity as you go along ? by covering more miles per hour, or adding weights to your body while walking, or walking uphill. The greater the intensity of your workout, the more calories you will burn. Similarly, a heavier body will burn more energy, so adding weights can greatly aid you in losing more weight.

Aside from exercise, another factor that will be instrumental in helping you lose weight is the right mental attitude. Without that, you?re most likely to abandon your walking and weight loss efforts mid-way, or grudgingly carry out your routine which is not really helpful. Each morning, remind yourself of the end goal ? what is it that you are trying to achieve and why. Tell yourself of the immense benefits of your daily walk ? a healthier body, a healthier mind, weight loss, more self-confidence and a much better sense of well-being.

Walking Your Way To Physical Fitness

If you feel that you are sitting way more than you used to and your middle body part has gotten a little bigger, or maybe you have discover that lately you are getting winded just walking up a few steps. You’ve noticed that you are not as physically fit as you once was and it’s time to do something about it, but what where do you start?

For most people who are not in shape, walking is the way to go. Certainly, it’s not as exciting as running a marathon or entering a body building contest, but lose weight by walking can get you fit.

1. First check with your doctor about starting a walking program. Your doctor will probably give you an exam and maybe do an electrocardiogram (EKG) to determine that you are healthy enough, and then give you his blessing.

2. Before you take your first step, get a good pair of shoes that are made for walking. Sporting good stores have shoes for every activity, pick a pair that are designed for walking that feels good on your feet. These shoes will give you the proper support you need.

3. Dress yourself in layers and make sure your clothes are comfortable. If you wear layers, you can take off items and put them on again depending on what the weather is and how much you are exerting yourself.

4. Start out gradually; you don’t have to walk miles and miles on your first time out. A comfortable walking speed and shorter distance to start will keep you from quitting before you have really begun.

5. Try different routes and add variety when you are ready, integrate some hills, swing your arms, and or carry hand weights. This will not only keep you interested but help you becoming physically fit faster. Get a step counter and attach it to your pants. This little low-tech gadget doesn’t lie, it will tell you exactly how many steps you have taken every day. Whenever the weather is foul, find a mall to walk in or use a treadmill at a gym. Don’t let the weather be an excuse to skip a day.

6. Make your walking program more enjoyable, walk with a companion and keep up a lively conversation. Just keep an eye on your walking speed because it seems the better the conversation, the slower the walking gets. If you don’t have someone to walk with, consider bring a radio or have a small portable CD player to keep you company.

If you you are out of shape, lose weight fast and safe by walking may be just the solution for you to get back into physically fit again. Not only is walking good for your physical health, it can be fun and help you feel good about yourself.

Nordic Walking Weight Loss

Nordic Walking is fitness walking with the use of poles. Unlike trekking, it requires the poles to be placed at 45 degrees to the ground to give a more propulsive effect with the ground when pushing through the poles.

Ordinary walking is a great way to start being more active but to keep improving you will need to walk for longer or to go faster ? that’s where Nordic Walking comes in.

By using the poles you use more muscles which significantly increases the amount of calories burned without making you feel you are pushing yourself too hard. The poles actually help to propel you along so you could be working as hard as if you were jogging but will feel comfortable, not too breathless and there will be no strain on the knees and joints that can sometimes occur with more vigorous exercise.

Nordic Walking burns 20 – 50% more calories than normal walking at the same speed. In a recent article it was shown that Nordic walking can mean an increased exercise intensity of 67% than normal walking at the same speed! This article covers the reasons behind Nordic walking’s excellent weight loss properties allowing us to burn more calories without the increased effort.

This means that rather than burning around 300 calories per hour when normal walking you could have burnt 400 plus per hour by using Nordic walking poles! This exercise plus a good Diet will undoubtedly result in excellent weight loss.

I recommend that you should Nordic walk for 45 minutes to an hour 4-5 times a week. Because the exercise will be carried out at a low to moderate exercise intensity, more fat will be burnt as fuel than carbohydrate and you will not get the feelings of muscle soreness and fatigue. When you Nordic walk, the workload is spread out across the whole body meaning less stress is placed on the joints of the lower limbs and lower back. This also contributes to a reduction in muscle soreness or aches and pains.

?Advantages of Nordic walking include exercising outdoors, you can exercise alone or with friends and family, you can do it anywhere and you can enjoy the wildlife and natural beauty of the surroundings at the same time. You can enjoy Nordic walking whatever your age or fitness level.

The Magic of Walking and Weight Loss

Walking is one of the recommended exercises if you want to have a healthy hearty lifestyle. It is also one of the weight loss exercises that offer an option to boost the calorie deficit essential to bring on weight loss. Just merely walking can make you loss your weight because its goal is to reduce your fat deposition and preserves your lean muscle. It is very helpful in maintaining body functions as it uses energy everyday upon doing your exercise.

There’s no question in the effectiveness of walking as a form of exercise. What is better to ask is, how can we perform this type of exercise to make it more effective especially in losing weight or just simply,which is healthier; faster walking or deliberate walking. It is better if you do this exercise for about 30-60 minutes, resulting into more burn fats and can build muscle to speed up your metabolism. Aside from that, an hour a day will lessen the possibility of heart disease, breast cancer colon cancer diabetes and stroke. This is the magic of walking in your aim to loss weight.

Each form of walking has small advantage over the other this is according to their effect in your physiological function. When you do fast walking, it has good effect in your cardiovascular system. It helps in improving your heart condition and raises your suitability level. These changes in muscle tissue may not be that visible but has great effect in terms of calorie expenditure. As you do this type of walking, you’re using more muscle groups which cause more calories to provide these muscles, resulting to major calorie use overtime. When you do slow walking, it grips accelerations on and off that use energy. The advantage of this walking is that, it increases your body’s endurance.

Endurance is the ability to do all the tasks before you get tired. If you have high endurance, you’re able to do tasks longer. Slow walking also make muscles tone up as well and you don’t get exhausted hastily as your physiology gets used to supply energy and eliminate the lactic acid build up in your body. The more you walk, the more calories are burn. There are so many benefits that you can get when you do walking as a form of your weight loss exercise. It has a higher percentage of fat burned compare to other exercises. It increases your health and fitness, boosting your energy and decreasing the risk of acquiring diseases as mentioned above.

It is recommended that after walking, you expend another 5-7 minutes slowing down from the exercise. You do stretching and allow your muscles to cool slowly. Do not just stop abruptly. Remember, burning fat necessitates the body to work out at lesser levels of exertion and numerous other exercises don’t permit this fact.

Walking is said to the best exercise to help you control your weight aside from it keeps your body in good physical shape. You have to remember that when you do this exercise, the result is not instant. For you to have permanent weight loss, you have to do it consistently. You have to make sure that when you start off with an exercise; choose what will help you burn fat directly. The one that helps you to develop fitness levels leading to higher calorie burning that later on will result into speeding up of weight loss. This makes walking the best exercise.

Treadmill Walking: 5 Tips To Supercharge Your Calorie Burn

Treadmill walking is one of the easiest ways to get in shape and burn fat. In fact, mile for mile, you can burn as many calories walking as you would jogging. Walking is also one of the best stress relieving exercises and anyone can do it, regardless of fitness level.

Want to start a treadmill walking program? Here are 5 tips to help you get the most walking bang for your buck:

1) Get your arms pumping.

Bring your upper body into your workout by pumping your arms. This is an easy way to burn more calories while walking. If you want to tone up and use more arm muscle during your workout, try carrying 2 – 5 pound handweights.

Bonus Benefit: pumping your arms propels you forward and helps you move faster – which means more distance covered and more calories burned!

2) Build in incline intervals.

Walking on an incline is one of the fastest ways to drastically skyrocket your calorie burn. But you don’t have to spend your whole workout on an incline. Try building in 30 – 60 second intervals of incline walking on your treadmill every 5 to 10 minutes.

If you’re walking outside and can’t control your incline, try stopping every few minutes and doing 10 – 15 squats or lunges to tone your lower body.

Bonus Benefit: Building in intervals will also help your body continue to burn calories post-workout.

3) Increase your pace, not your stride

Got short legs? No problem! Instead of increasing your stride (and possibly pulling something), increase the number of steps you take. This also increases your speed which means more distance covered and more calories burned.

4) Invest in a pair of excellent walking shoes

Walking in poor shoes can cause damage to your feet, knees, hips, joints and back. Wear poor shoes and you may not be walking for a long time!

If you want to feel great after a walking workout (and be ready for the next one tomorrow), make sure you have the best possible walking shoes you can afford.

Bonus Benefit: A solid pair of walking shoes can actually help you lengthen the time that you walk, which again means more calories burned.

5) Take plenty of time to warm up and stretch to avoid injury.

Walking is one of the best exercises you can do for stress relief and long term fat loss. However there’s this little thing called shinsplints that can threaten to put you out of walking commission for a while.

Many walkers and runners struggle with this problem. This constant repetitive flexing of the shin muscle can create soreness when a walker increases their speed or distance.

To help ward off shin splints or other muscle injury, take plenty of time to warm up before you really get into your workout.

Also, make sure you stretch. Pointing and flexing your foot helps stretch and build the shin muscle. Ankle rotations also help with this. Stretching properly will definitely keep you happy and walking for a long time to come!

So there you have it – 5 essential walking exercise tips. Keep these in mind and you’re guaranteed to enjoy many stress-relieving, fat burning walks!

What Every Exercise-hater Must Know About Marathon Walking

The word marathon is meant to inspire terror. It’s a 26.2 mile run that takes even super athletes hours to complete. You can’t just sign up and do a marathon. You have to train rigorously to even have a hope of finishing. So why do some people think this is fun?

Yet a growing movement is occurring around the world that allows more and more people the opportunity to participate in marathons and other races by walking and not running. Walking is a much lower stress activity than running or even jogging.

Walking marathons allows for people of all ages, particularly older people, to enjoy the health benefits of marathon training.

And mile for mile, walking burns the same calories as running. So why don’t more people walk marathons?

First, not all marathons are open to walkers and some permit walkers but do not officially encourage them. Marathons that invite walkers are sometimes advertised as “walker friendly.” (Not all of them are!)

The biggest concern for marathon walkers who participate in official races is how long the track is open. A top runner completes a marathon in slightly over two hours. Most reasonably good athletes can do a marathon in four hours. Even slower runners can complete a marathon in five or six hours. (A six-hour marathon time means the runner ran 13 minute miles … not exactly a super-fast time!) However, walkers need six to eight hours to complete a marathon. Walking consistent 15-minute miles, it would take a little over six-and-a-half hours to walk a marathon. Factor in some bathroom breaks, inconsistent performance, or slower walking times and you end up with marathon walkers who turn in times of seven or eight hours.

Most marathons keep the track open six hours. After that, they begin to “sweep” or start at the beginning of the track and pick up stragglers, the injured, and the clean up the mess at water stations.

While walkers can dodge the sweepers for a while, eventually the walkers will be compelled to leave the track and the marathon unfinished.

The Los Angeles Marathon is known for being super-friendly to walkers because the track is open long enough for even slow walkers to complete the race before getting “swept up.”

In some ways, walkers face the same training challenges as runners. It takes consistent training over a period of many months to build up the stamina and technique required to go 26.2 miles at once.

Training programs for walkers tend to be sporadic and are not always offered in groups training to enter a marathon. When walking programs are available, there may be only a few participants and no real experts at walking technique.

Marathon walkers also face their own unique challenges. Although a very fast elite walker can actually out-pace a slow runner, most walkers are on the track and exercising longer than the runners. That means they need to allow extra time, extra hydration and even some food. It is not unusual for marathon walkers to bring along packets of bars, gels, or liquids to take in along the way. Bathroom breaks are also more necessary during a six or seven hour period of exercise than for those who can do the course in much shorter times.

The best training program for walkers involves consistent training over a period of about six months or more before the race.

Every week, the walker should go out four times in “maintenance walks” that start out at 30 minutes and gradually extend to full hours. Once a week, there should be a “long walk.” This can start out at 15 or 30 minutes; the walker should add 15 minutes more each week until the walk is about 1 hour and 45 minutes long.

During these initial weeks, walkers should learn good form and technique and only concentrate on time, not speed or distance. Obviously, it’s a good idea to gradually try to improve speed, but the main focus is doing the time.

After 1 hour and 45 minutes, it’s time to switch over to distance. At this point, long walks are measured in miles, starting with 6 miles and adding a mile a week until the walks get up to 10 or 11 miles.

At this point, marathon walkers should defer to training manuals for marathon runners. A very crucial skill that marathoners must learn is how to add six more miles to the distance. This means one week the long walk is 10 miles, the next week it’s 16. The following week it’s back to 10, then the next week to 11, and then it’s 17 miles.

This pattern is important, because it drills into the marathoner a very important confidence and ability: the ability to go six more miles, no matter what.

Once the long walk hits 20 miles, that’s an important marker in training. No long walk during training should ever exceed 20 miles. However, before taking on a race, a marathon walker should have done at least three long walks of 20 miles.

A few weeks before the actual race, training ramps down. Walks get shorter. While the walker maintains a consistent schedule of four hour-long, fairly fast maintenance walks a week, the “long walks” dwindle down to a mere 10 or 12 miles.

On race day, the newbie marathon walker faces his or her first 26.2 mile walk. But he or she has learned two vital skills: the ability to go 20 miles with confidence and the ability to be able to go six more miles no matter what. The last 0.2 miles that makes up the marathon is run on adrenalin and crowd noise. To be able to participate in a marathon, a training schedule should be set up to map onto race day. Once a marathon walker is fully in training, he or she can easily modify the schedule to accommodate other races during the year. In fact, many people get so addicted to marathon walking that they do four, five or more races a year.

Losing Weight With Power Walking

Are you aware of the benefits of power walking? If it is something that you are not familiar with, then you need to listen carefully. Power walking is one of the quickest ways to lose weight. It is the most natural form of exercise that people know. It involves using the entire body and that is why it is so effective in losing weight. Power walking is better for you than running because it is easy on the joints. To be quite honest, power walking is the best form of cardiovascular exercise that exists.

You are probably wondering how you can get in on power walking. Whether you are experienced or inexperienced, power walking is something that everyone should be doing. It does not matter what your age is, it can benefit you. Walking tones your entire body, from your legs, to your glutes, to your arms. Not to mention that it is a superb way to help get rid of the fat around your waistline. When you walk, you naturally add years to your life and health to your body. Power walking provides a mood lift and stimulates your entire body causing you to feel even more alive and live a better quality of life.

Here are some simple facts about power walking that everyone needs to know:

1. Always remember to walk correctly. The easiest way to do this is to land with the heel of the foot, roll through your step and bounce off with your toes. This will also to help you to quicken your step. With power walking, you will want to make sure that you are walking fast enough so that you can barely carry on a conversation. Be sure to breathe, and if it gets too uncomfortable, slow it down a bit.

2. Keep your head up when walking and lean forward slightly. By holding your head up correctly, you are setting the tone for the rest of your body. Leaning forward slightly will also help to take the pressure off of your lower back while walking. Focus on carrying out natural and focused movements.

3. Stay hydrated when walking. Make sure to drink plenty of water before, during, and after your walks. Not drinking enough water can cause cramps, which can slow you down and cause you to end up quitting too soon.

4. If you are still having trouble picking up your speed after a few weeks, then try to tighten your glute muscles as tight as you can. You would not believe how much pep this will add to your step.

5. Focus on finding your own individual walking style. Walk the way that is most comfortable for you. You know that you have found your correct walking style when your body feels relaxed and you feel no pain or injury afterwards. Everything will seem to flow naturally.

Power walks can do wonders for your body. Try to stay on top of your walking by doing it at least 5 times per week. If you are a beginner, you may want to focus on walking for 3 days a week. After a couple of weeks or a month, start by adding one extra day to your routines with each passing week until you have reached 5 days per week. You can choose to walk all 7 if you would like. Just make sure that you do not wear yourself out in the beginning. Persistence is what is going to make this work for you. If you do not do as well one day as you did before, do not be hard on yourself. As long as you stay committed, you will see the end results that you desire.

Walking To Lose Weight ? Can Walking Really Help You Lose Weight

Okay you want to lose weight and you know you will have to exercise if you really want to shed the pounds. But do you have to become a body builder or a triathlon athlete to lose the weight and keep it off? Well?relax, the answer is no. It might be as simple as walking to lose weight. Let’s find out?

You have probably seen people walking around the malls, on bike paths or at lunchtime. You may have asked yourself “can walking really help you to lose weight?” Guess what?it can!

The exercise to round out your weight loss plan may be as simple as walking a couple days each week. Walking is not only good for weight management but for your heart, cardiovascular system, joints and muscle tone. Here are a few benefits walking can bring to your weight loss goals.

1. Walking burns more calories than you may think.
Walking burns almost as many calories as jogging, yet it is much easier on your joints. Here are some examples. A 150-pound person walking moderately (2.5 mph) for 30 minutes will burn 107 calories. If the same person walks for 45 minutes, he/she would burn 160 calories. You can calculate how many calories you will burn by using a “calorie calculator” which can be found free online. You will need to know your walking speed, weight and amount of time you will be walking then it will calculate the number of calories burned for you.

If you are unsure about your walking speed, try walking on a treadmill with no incline for one mile to see how long it takes. If you do not have access to a treadmill measure off one mile in your neighborhood with your car, walk it and note the amount of time it took you. Once you know the amount of time it takes you to walk one mile, you can calculate your walking speed.

Now divide 60 by the number of minutes it took you to walk one mile. Hence, if it took you 15 minutes: 60 divided by 15 = 4 mph. If it took you 20 minutes: 60 divided by 20 = 3 mph. If it took you 30 minutes: 60 divided by 30 = 2 mph.

2. You can increase your metabolism by walking.
Not only does walking burn calories, but it increases your metabolism for up to 12 hours after you walk even as little as 2 miles. If your metabolism seems to be slow, here is your chance to up it just by taking a daily walk.

3. Appetite reduction.
Do you seem hungry all the time no matter how much you eat? Walking may be the answer you need. Aerobic type exercises like walking have a tendency to suppress the appetite. One of the last things you will want after a good brisk walk is a heavy meal. If you do feel hungry after your walk, try drinking water first. You may be more thirsty than hungry. If water does not work, then you may be walking too fast and not really in the fat-burning zone. In this case, slow your walking pace.

These are just a few tips to help you learn how walking to lose weight can be beneficial. Want to know more?read on.