Regular walking is great and effective way of exercising. Walking also helps you improve the overall health and strengthen your muscles. It is great for losing weight because you are engaging the entire body which leads to faster burning of fat.
Not many people are aware of the fact that walking can help you lose weight (up to 20 pounds in 5 months), without requiring specific diet or additional workout.
If you walk regularly you will manage to improve the health and tone your muscles while losing weight. In order to get these benefits you should know the main principals of walking.
There are two factors which are important for burning calories, the place you walk and the weight of your body.
Walking for one hour with 4 miles per hour you will manage to burn 400 calories, and if you continue to walk 3 more miles you will manage to burn 300 calories more.
It is recommended to use pedometer in order to help you while you walk in order to get the best results. Pedometer is great for monitoring your daily exercises and will help you get the desired results.
Also this is great because it will help you know the exact number of steps you need in order to obtain the desired results. For example, you will need to make 7.000 steps on daily basis in order to lose weight, but in case you are not satisfied with the results you can calculate how much mileage is needed to be added.
In most of the cases people should make around 2.000 steps in one mile in order to burn calories (the average is 100 calories in one mile). Due to this you should use pedometer in order to know the exact number of steps and calories burnt. Here is more detailed explanation:
1 Mile = 100 calories and 2.000 steps
1 pound = 3.500 calories
So for losing 1 pound in a week you will need to burn 500 calories per day
10.000 steps on daily basis will guarantee you losing 1 pound in one week
When you decide to use this technique you should try with slow pace and increase it gradually over time.
Here are some additional tips on how to reach 2.000 steps in one mile:
– Avoid using public transport or taxi, rather you should walk
– Walk your children to school
– Always use the stairs and avoid the elevator
– You can find pedometer that can give you all the needed information such as burned calories and lost pounds. This is great because it acts stimulating, so you will feel motivated for greater results.
Here are some tips on how to make your routine interesting and how to motivate yourself:
1. Always listen to your favorite music
2. Change the routines for walk and try different parks and neighborhoods
3. Feel free to invite your friend to join you for walk
4. You can buy treadmill so that you can use it when it is cold outside. You can also watch your favorite movie or TV
In fact we all know how to walk but some tips on the style will help you boost the effects of this exercise. So when you walk you should concentrate at least 100 feet forwards and tighten your abdomen in same alignment with the spine. Also you should squeeze the glutes in order to increase the effect and improve the results.
You can consult your doctor on how much walking is needed or how much is enough. When you start walking you should try the first 3 weeks for 15-20 minutes and increase the amount of time gradually. For optimal results you should be able to walk at least 40-60 minutes per day. This way you will get the best results, improve the overall health and lose weight.