Walking Weight Loss

Walking (also called ambulation) is the main form of animal locomotion on land, distinguished from running and crawling.

Walking Weight Loss

Weight is determined mostly by the balance of calories - how many you burn vs. how many you eat each day. To lose weight, you need to increase your activity to burn more and/or eat fewer calories each day.

"The minimum daily requirement of exercise to prevent weight gain is 30 minutes a day of walking, or 12 miles a week of walking or running. A study of sedentary, overweight men and women (aged 40-65 years) showed they lost body fat and weight when they walked or ran 12 miles a week during an 8-month study, without changing their diet. A control group of non-exercisers all gained weight and fat during the 8-month study."

Walking Weight Loss

Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work 1-hour walks into your busy lifestyle?


Why start walking?
The popularity of walking as a weight loss activity is growing in leaps and bounds.

A regular walking program can help you to:

• Burn Calories

• Lose Weight

• Reduce blood cholesterol

• Lower blood pressure

• Increase fitness

• Boost bone strength

For those of us who want to lose weight, walking is often the best exercise to get started on because:

• It is one of the easiest exercises to do

• It can be done almost anywhere at any time

• No special equipment or expertise is required to get started

• Progress is easy to plan and measure over time

• It isn't too taxing on the body so it can be done everyday

• It can easily be done with others making motivation easier

• Even a little bit can produce beneficial results

Warm-Up

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.



Work-out

• 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 appointment.
  
• Walk at this speed for 30 minutes at a time, once you have built up to that duration.
  

Walking "equipment"
The only essential equipment needed to get started walking are comfortable clothes and shoes.

As far as clothes are concerned, layering loose pieces of clothing often works best.

Because walking elevates our body temperature, layering clothes means that we can take off a layer or two as our body begins to heat up.

When it comes to shoes, those designed specifically for walking or jogging are best. To make sure we get the right shoes to suit our needs and walking style, buying shoes fitted by specialist shoe and sports apparel stores is a good idea.

As well as wearing comfortable shoes and clothes, it is almost always a good idea to wear a hat, sunglasses, a factor 30+ sunscreen and some Aerogard or similar insect repellent if we plan to walk between 11am and 3pm, especially in the warmer months of the year.

While not absolutely necessary to begin a walking program, a heart rate monitor may provide valuable exercise feedback, a walkman or iPod can certainly help make our walks much more enjoyable and a mobile phone can be great in an emergency.

A must for anyone walking for more than 15 minutes is a water bottle full of clean, refreshing water.

Once we have the right footwear, appropriate clothes and other necessities, we're ready to go.

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.                                                  Walking Weight Loss
  
  

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.
  

Where to walk and how far

Walking To Lose Weight Fast

Often the hardest part of any walking program is deciding where to walk and how far to walk.

For some of us, the thing that often makes this decision an easier one is the amount of time we have / or are prepared to devote to walking on any given day.

If we only have a little bit of time, there isn't too much point in wasting most of it traveling to scenic walking tracks to walk.

This time would be better spent actually walking.

If our time is limited, walking around our own neighbourhood for as long and as far as possible is often best.

If we have the time to travel to the beach or a local lake for added motivation and still have enough time for a considerable walk, then great, by all means let's do that. Otherwise, let's put what valuable time we have into actually walking.

In addition to the amount of time we have or make available, our current fitness level, injuries, and the number of kilojoules or calories we want to burn should also come into consideration when determining how far or for how long we should walk.

If our current fitness level or injuries limit the amount of walking we can do, we can start with very short walks – like a five-minute stroll for example – and gradually but consistently build on the distance and time as our fitness and health improves.

Beginning walkers can make their workouts less strenuous by limiting how fast and far they walk.

In addition, beginner walkers should forget about walking speed and concentrate on walking at a comfortable pace for the maximum amount of time.

As a general guide to walking speed, if you can't talk comfortably while walking, you are probably walking too fast.

How many kilojoules or calories we want to burn should also help determine how long we walk for each day.

To work out how many kilojoules or calories you'll burn while walking at different speeds, See Exercise Energy Charts.

Activity	Cal/Kg	50Kg	100Kg	150Kg
Aerobics (low impact)	2.54	127	254	380
Step Aerobics (beginner)	3.20	160	320	479
Badminton	3.31	165	331	496
Basketball (game)	4.85	243	485	728
Basketball (leisurely)	2.87	143	287	430
Bicycling, 15kph	2.76	138	276	413
Bicycling, 20kph	4.41	220	441	661
Bowling	1.21	61	121	182
Canoeing, 4kph	1.54	77	154	231
Canoeing, 6.5kph	2.98	149	298	446
Cross country ski (hard)	7.28	364	728	1091
Cross country ski (easy)	3.42	171	342	513
Cross country ski (mod)	4.85	243	485	728
Dancing	2.20	110	220	331
Dancing (slow)	1.21	61	121	182
Golfing (walk w/o cart)	2.20	110	220	331
Golfing (with a cart)	1.54	77	154	231
Handball	5.07	254	507	761
Hiking with 5kg load	3.97	198	397	595
Hiking with 10kg load	4.41	220	441	661
Hiking with 15kg load	5.18	259	518	777
Hiking, no load	3.42	171	342	513
Jogging, 8kph	4.08	204	408	612
Jogging, 10kph	5.07	254	507	761
Raquetball	4.52	226	452	678
Rowing (leisurely)	1.65	83	165	248
Rowing machine	3.97	198	397	595
Running, 13kph	6.72	336	672	1009
Running, 14kph	7.28	364	728	1091
Running, 16kph	7.72	386	772	1157
Skipping rope	6.28	314	628	942
Snow skiing, downhill	2.87	143	287	430
Soccer	4.30	215	430	645
Squash	4.52	226	452	678
Stair climber machine	3.53	176	353	529
Stair climbing	3.09	154	309	463
Swimming (25 meters per minute)	2.65	132	265	397
Swimming (50 meters per minute)	4.96	248	496	744
Tennis	3.53	176	353	529
Tennis (doubles)	2.43	121	243	364
Volleyball (game)	2.65	132	265	397
Volleyball (leisurely)	1.54	77	154	231
Walking 3 kph (20 minutes per km)	1.32	66	132	198
Walking 5 kph (12 minutes per km)	1.76	88	176	265
Walking 6 kph (10 minutes per km)	2.20	110	220	331
Waterskiing	3.53	176	353	529
Weight training fast	5.62	281	562	843
Weight training mod	4.19	209	419	628
Weight training slow	2.76	138	276	413

Walking Weight Loss

Please note that the above figures are provided as estimates only and before beginning any new exercise program, we strongly suggest you consult your doctor.

Weight Loss Through Walking

Get Moving Walking For Weight Loss

A 100kg (220 pound) person burns an average of around 550 kilojoules or 130 calories per half-hour of walking at 3kph (2mph).

As our fitness improves, we should all try to walk a little faster and a little further so we can burn even more kilojoules or calories.

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.


Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.


Burn Your Calories

Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.


The Calories Chart

You burn more calories per mile at very low speeds because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Those extra muscles burn up extra calories with each step. Running may burn more calories per mile as there is an up and down motion lifting your weight off the ground as well as moving it forward.

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

Walking Weight Loss


Burn Calories While You Sleep

You can burn more calories, every hour, every day, even while sleeping by building up muscle. When you add muscle to your body, you are increasing your basal metabolic rate - the number of calories you burn each day at rest. We aren't talking about Schwarzenegger-like muscles, just toning your legs, arms, stomach and shoulders.



Absolute Beginner Walkers:

You build leg muscles as you increase your walking time and distance. Concentrate on building the amount of time you spend walking.


Seasoned Walkers:

For those who have been walking for months or years, you will need to alter your walking style to build more muscles just from walking. Learning to racewalk, you would be building new muscle and burning more calories per mile.


Not Interested in Racewalking:

For those who are not interested in racewalking to build muscle, you should add some strength training to your weekly exercise schedule in addition to walking in order to build muscle.


Burn More Walking Calories per Mile


Learn to Racewalk:

At speeds over 13-minute mile rate you are burning more calories per mile as you use more muscle groups, as well as building muscle. How to Walk Faster.


Use Walking Poles:

Fitness walking poles such as Nordic Walker, Exerstrider sticks or Leki poles is an option for those who cannot walk fast and want to burn more calories per mile.


Carry Extra Weight:

Weight Loss Walking Plan

I do not recommend doing this, but if you do it you should add no more than 10 pounds and wear it in a backpack or at your hips so your body can remain balanced and your posture is not thrown off. Walking with poor posture or adding weight to your arms or legs can lead to injury.




Walking Schedule

Walking Programs For Weight Loss

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.


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.

Walking Weight Loss

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.

Fast or Slow?

A study by Katarina T. Borer, Ph.D. showed different benefits for slow and fast walking. Brisk walking, 15 minutes per mile or faster, increased secretion of pulsatile growth hormone, which promotes bone formation and tissue regeneration. But longer, slower walks were shown to heighten insulin sensitivity in previously sedentary post-menopausal women.

Which should you do, fast or slow? In my humble opinion: Just WALK!

Slow Walkers ??

Walking Fitness

Easy exercise and slow walking burns calories--and sheds pounds--as effectively as a high-intensity workout, a University of Pittsburgh study says.

Experts tracked 201 overweight women, ages 21 to 45, for 1 year. Some walked off 1,000 calories per week; others, 2,000. In each group, some women ambled along comfortably, taking longer to reach their goal; others maintained a bristling, nearly breathless pace.

Ultimately, everybody in the 1,000-calorie group lost an average of 13 pounds regardless of walking speed; those in the 2,000-calorie group shed about 20 pounds--again, regardless of exercise pace.

Walking Weight Loss Tips

Walking Exercise Weight Loss

• When walking try to focus on good posture, keeping our head lifted and shoulders relaxed.

• Always try to swing our arms naturally and breathe deeply. If we can't catch our breath, we should slow down and avoid hills.

• Once we have reached a point where we can walk a few kilometres, we should start to vary the intensity and increase the length of our walks.

• Walking hills, in addition to increasing our fitness and burning extra calories, is a great way to tone our legs and butt.

• Don't forget to reward yourself after each workout with a few minutes of relaxing stretches to help prevent sore muscles.

• Listening to music while walking is a great way to energize our workout. But if you wear headphones, keep the volume down and watch out for traffic that you may not hear.

• It can be very motivating and rewarding to keep track of our improved fitness by recording each of our walking times and distances covered in an exercise diary.

• It can also be very motivating and rewarding to sign up for, and participate in a walking event, particularly if your entry fee goes to a good cause like the local children's hospital or some other equally worthy charity.

• Many experts recommend that we walk a minimum of 20 minutes a day. But there are no hard and fast rules, just try to walk as long as you can, as often as you can.

• Fit walking into your schedule whenever you can. That may mean two 10-minute walks each day or even hour-long walks two to three times a week. The best schedule is one that keeps you walking and keeps you fit!

• If you'd eventually like to add jogging to your exercise program, incorporate some very short jogs into your walks and over time increase the number of those jogs and their duration (for example, walk 5 minutes, jog 1 minute, walk 5 minutes, jog 1 minute, etc).

• For maximum enjoyment, motivation and safety, find a walking partner to share your walks with. Choose from family (including your dog(s), friends, colleagues and neighbours with similar weight loss and fitness goals to you.

• Be very careful walking at night or early in the morning when it is dark. Where reflective clothes so you are more visible to cars and be careful where you step, potholes and overhanging branches can be particularly dangerous when unseen.