With all the complicated machines emerging to aid weight loss, we seem to be missing out on one of the most effective, most basic and definitely one of the cheapest forms of exercise – walking. Walking is very beneficial and when done faithfully, it could help you reduce you calories, blood cholesterol level and weakness of the bones. Not only that, there are no special equipments required and it can be a form of social activity which just makes doing it so much more fun than actually going to the gym.
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When you decide to start walking for weight loss, be sure to make the necessary steps to protect yourself from possible injury. For example, look for the most comfortable pair of shoes you can find, a water container, comfortable clothes and perhaps an iPod. A heart rate is an optional walking equipment that you can use to calculate just how much calories you’ve burned.
Warm ups is very important in any exercise so make sure to do some prior to walking.
Try stretching for a few minutes or even walking in place just to get the blood pumping. After walking, you should stretch your muscles again to help them relax.
Where to Walk
Walking has the novelty of being useful and enjoyable at the same time. Just consider how much time you have available for a walk and from there, you can walk to anywhere you like including your favorite park or neighborhood. However, if you are targeting to burn a specific level of calories, then the result will depend on your speed and current weight. For example, if you weigh 140 pounds, calories burned walking will be 80 calories at 2.0 mph, 74 at 3.0 and 102 at 5.0 mph.
Additional Walking Tips
Make your walk as natural as possible with swinging arms and breathing deeply.
A good posture is vital with the shoulders relaxed and the head comfortably lifted. As long as you are still walking the length that you want, you have the choice of changing the route of your walks. Challenge yourself by walking up and down hills, but don’t do so if you’re having hard time breathing. As you become more used to the routine, you can then upgrade the length and intensity of your walk. For added convenience you can take an iPod with you and listen to music or even better, have a friend walk with you for added motivation. Walk for charities is also an excellent way to practice you new found hobby as well as contributing to a worthy cause.
You can also add jogging to the usual walking exercise. However, studies show that there is no significant difference in calories burned between walking and running/jogging. What it breaks down to is the distance you’ve covered during the exercise. So basically, if you continually up the length of your exercise, you should be burning more calories than a runner who runs within a prescribed distance. Also, aside from the exercises, you must also adapt a healthy diet for your weight loss campaign to work. Make sure that you are maintaining a proper diet as well as a routine exercise such as walking for weight loss.