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|The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer medical
advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight
loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should start very slowly and
consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or pain when you
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|WALKING FOR WEIGHT LOSS....
First, you want to wake up your muscles and let them know you plan to be active for awhile. Walking at an easy warm-up pace for 5-10
minutes tells your muscles they can't just sit back and burn up the available sugars, they need to call on the fat reserves.
This is why you should not start off at a high speed - when you do that, your cells don't get the signal that this is a long-term activity, so
instead they burn up sugars only.
The speed to walk for optimal fat-burning is a "determined" pace.
At this rate, you should be breathing noticeably but able to carry on a conversation in full sentences.
Heart rate 60-70% of your maximum heart rate.
Marilyn L. Bach in "Shapewalking" describes this as if you are on your way to an appointment, or up to 10 minutes late for an
Walk at this speed for 30 minutes at a time, once you have built up to that duration. See the Absolute Beginner tutorial to build up to
Raising your Metabolism
Good work, you've tricked your body into dipping into your fat stores for energy. You are also building muscle and raising your basal
metabolic rate so you are burning more calories all day long.
But What If I Can't Walk That Much?
Start with the Absolute Beginners Tutorial, it will get you started the right way to build up to being able to walk for 30 minutes at the
fat-burning pace. It also tells when to seek medical advice and how to avoid injury. Any amount of activity over your present level will
help you achieve your weight loss goals, so go slow if that is what is comfortable.
Absolute Beginners Tutorial
Faster and Faster
Walking with racewalk style at paces under 13-minute miles will burn more calories per mile. I recommend this if you are already
walking 20 miles a week as described above. In your case, to achieve more results purely from waking you may want to build speed
as well as duration.
How to Walk Faster click here.
How to Racewalk click here.
How long should I walk?
How Long is Enough?
30-60 minutes at 50-70% of your maximum heart rate is recommended.
Start with walking at an easy pace for 5-10 minutes.
Stop and do some stretches and flexibility exercises.
Walk at your target heart rate for 30-60 minutes.
Cool down at a slower pace for 5 minutes.
Finish with some gentle stretches.
For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.
How Often Should I Walk?
For weight loss, walk most days of the week.
Time spent walking per week should be 5-10 hours.
On your non-walking days, try some strength training exercises.
If you find yourself worn out, take a day off. But be sure to get back walking the following day.
Short Day: Warm up 5-10 minutes. Stretch. Walk at target pace (determined, 50-70% of maximum heart rate) for 30 minutes. Slow to
easy pace for 5 minutes. Finish with gentle stretching. Heart Rate Calculator
Long Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 60 minutes. Slow to easy pace for 5 minutes. Finish
with gentle stretching.
Long Easy Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 30 minutes. Slow to easy pace for additional 30 -
90 minutes. Finish with gentle stretching.
Day Off: When walking for weight loss, you should take no more than 1 to 2 days off a week.
Alternate these days to fit your personal weekly schedule.
Example: Day : Workout - Time at Target HR
Sun.: Long Day - 60 min.
Mon.: Day Off - 0 min.
Tue.: Short Day - 30 min.
Wed.: Short Day - 30 min.
Thu.: Long Day - 60 min.
Fri.: Short Day - 30 min.
Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.
The Long Easy Day may be spiced up by joining in a local non-competitive volkssport walk or a charity walking event.
Feeling Worn Out: If your walking workout leaves you feeling sore or worn out the next day, take a day off. If this happens each day
that you walk, check your heart rate to be sure you are not overdoing it, and drop back to 50% or less of your target heart rate and cut
back on the number of long days in preference for short days.
That Old Math
A candy bar equals 3-5 miles worth of walking. A Big Mac is worth 10K. If you have fallen into eating habits where you are taking in
more calories per day than you use, you will not lose weight.
Most of us are not aware of how much we really eat per day. Make a food diary for a week and take a look. Make small changes and
add them up to get lifetime results.
Eat the foods you enjoy but in smaller portions.
Replace processed snack foods with vegetables and fruit.
Eat 5-10 servings of fruits and vegetables per day
Restaurant portions are 2-4 times the amount you should eat at one meal. Eat out less often, and take home half of the food on the
plate when you do.
Make changes you can live with the rest of your life. Try new foods, new recipes. Eat to live.
Fit and Fat
When you walk 6 hours a week you achieve better fitness and decrease your chance of heart disease, breast cancer, stroke, and
diabetes. Medical research shows that disease attributed to obesity is in many cases caused by inactivity rather than just being
overweight. Enjoy life better at any weight by maintaining your active lifestyle.
How far have you walked, how many walking calories have you burned, and what have you earned the right to eat? Find out with our
new walking calories calculators.
Walking Calories Calculator
Use this calculator if you know how far you have walked. Enter your weight, approximate pace, and distance walked to calculate how
many walking calories you have burned. click here.
Calorie Calculators really help you stay focused.
Distance and Walking Calories Calculator
Use this calculator if you know how many minutes you have walked and your approximate pace. Enter your weight, pace, and minutes
to calculate distance walked and walking calories burned.
Distance and Calorie Calculator
Pedometer Steps Calorie and Distance Calculator
Pedometer users enter their step total, steps per mile, weight and approximate pace to calculate their distance and walking calories
Pedometer Distance and Calories Calculator
Calories burned are based on based on MET research - metabolic equivalents of various activities..
Miles and Kilometers Converter Calculators
Convert miles to kilometers and kilometers to miles with these calculators
Miles and Kilometers Converter Calculators click here.. also the source of this article.
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