Walk And Lose Weight - Easy Weight Loss Exercise For Anyone
1. If you're very overweight, many exercise methods may be
just too much. You may even get so discouraged that you
quit after just one attempt. That's no way to lose weight.
You must find an exercise you can do consistently. But if all
you can manage to do is walk, you may wonder if you can
just walk and lose weight.
2. Walking is a fantastic exercise because it is so simple and
accessible. Anyone who can walk at all can begin a walking
program to lose weight. In fact, if you have not been active
in a long time, walking is the best activity to start with in
order to build up strength and endurance for any other
activity. And yes, you can walk and lose weight.
3. The keys to weight loss from walking are intensity,
duration, and consistency. Don't worry if you can't walk
fast or for very long at first. Start slowly and work up to
more strenuous walking as you can.
4. The best weight-burning intensity is 60 - 70% of your
maximum heart rate. For the purpose of weight loss from
walking, you can find your maximum heart rate by
subtracting your age from 220. Thus, the maximum heart
rate for a 50-year-old would be 170 beats per minute.
Working at an intensity of 70%, the 50-year-old would lose
weight by maintaining her heart rate at the target rate of
119 beats per minute.
5. If you don't have a heart rate monitor or have trouble
counting heartbeats, estimate the intensity of your walk
by talking. If you can't carry on a conversation, you're
working too hard. Back off a bit until you can walk and
talk comfortably at the same time.
6. To lose weight by walking, the duration of your workout
should be at least 30 minutes. That's 30 minutes at your
target heart rate, not counting warm-up. Of course you
probably won't be able to do that at first, and that's okay.
Just do as much as you can and increase as you get fitter.
7. Once you start your program, walking can help you lose
weight only if you're consistent. Walk at least five days a
week. Don't be distressed if it seems like it's not working.
Slow weight loss while building fitness, as you're doing
with your walking program, is better. The effects are
cumulative, and over time you can lose a significant
amount of weight.
8. Walking is great for weight loss because you can customize
it for your needs. Start out your program with easy
walking. When you're in better shape, increase the
intensity. Try power walking when you're ready for more
of a challenge. Depending on your fitness, you can walk
and lose weight at all levels.
