Walking is often recommended as part of a weight loss program. Find out how far, how fast, and how often you should walk as part of a weight management program. Actually, there are many types of walking. Walking to build muscle would be different from walking to burning stored fat. Learn how to burn fat and eat better to an effective weight loss result.
Suitable diet. In many of the cases in which people don’t lose weight with their walking, the reason is because of eating for compensation after exercise. When you walk, about 60 kcal is burned in 30 minutes, blood sugar will be reduced correspondingly, the demand for additional energy appears soon, especially sweet things. If you don’t know how to control what you eat, sometimes the calorie consumed after exercise might be more than excess calories burned off through walking. And the consequence is that you cannot lose weight even though you try so hard. Don’t eat desserts or high sugary dishes, a good source of quality protein is what you need. Drink a glass of water before walking and remember to bring a bottle of water with you while walking. After the walk you should drink more water and rest at least 30 minutes to eat, and eat only light foods, easy to digest such as vegetables, fruits. Drink a lot of water after walking before you begin eating. It’s an easy way to lower your appetite.
Walking clothing. It’s essential to find the right clothing to put you on the road to successful and happy walks. Choosing the comfortable walking clothes, shoes and even socks can bring an amazing result for your exercises. Do not wear too wide clothes which can cause entanglement, do not wear shoes without socks which can easily lead to slip or fall. Avoid going for looks; go for comfort when choosing your walking shoes.
Slow walking. According to a research, slow walking may help obese people burn more calories per miles than walking at a fast speed, walking slower also reduces the risk of arthritis better and the loads on the knee joints by 25% while you can still stay active
Safety walking. Make sure that you are ready physically for walking by seeing your doctor, especially if you are suffering from arthritis or have just recovered from injure, and have any condition which could be affected by exercise, such as high blood pressure.
In the beginning it is not necessary to warm up, however once you really start to put stress on your legs, you should participate in some light stretching.
Think ahead and be aware of your surroundings. Make sure someone knows where you are and what time you are expected home. Make yourself as visible as possible, wear bright clothing during the day and white or reflective clothing at night.
The toughest thing about starting a fitness program is developing a habit. how far should you walk is not as important as how much time should you spend on walking. If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes per day.
- Fitness Walking
- speed walking