In order to successfully lose weight, you have to move enough to burn an adequate amount of calories to lose that weight. One pound is equal to 3,500 calories, so you have to move sufficiently to lose that amount of calories over time. As you will be inputting more calories via the food you eat – which is why eating healthy is vital to losing weight. One good activity that almost everyone can do, even if you’re not a world-class athlete or in great shape, is walking.
You burn calories walking based upon your weight and the distance you walk. Walking speed isn’t as critical a factor; if you’re an advanced walker, you can burn more calories per mile by walking a mile in 13 minutes or less, but this is not a realistic goal for those walkers just starting out or with limited experience.
Thus, it is important to have some guidelines to help you gauge how many calories you are burning per mile. There are online calculators that can compute the exact numbers, such as the one found here. Some examples include, if you are a 120-pound person and walked one mile, you burned 65 calories during that mile walk; if you are an 180-pound person and walked one mile, you burned 100 calories during that mile walk.
The easiest way for walkers to burn more calories, and consequently lose weight, is to walk farther. The more you walk, the greater your endurance will be, and you will be able to walk greater distances, resulting in more calories being burned.
Of course, you have to be monitoring what you are eating, especially in terms of calories. If you are eating too many calories, you won’t be losing any weight, and could even gain weight. You have to be able to burn 3500 calories after taking in the food you eat, to burn off one pound off of your weight. This is an average of 500 calories per day over the course of a week.
As mentioned above, if you are 180 pounds, you can burn 500 calories by walking five miles. This is likely something you can do after you build up some endurance. You will need to make the time to walk this far on a regular basis. It may take an average walker 20-30 minutes to walk a mile, so it would take between 120-150 minutes to walk five miles to burn 500 calories, a total of two to two-and-a-half hours per day.
Alternatively, you can determine what you are eating and cut back on calories from the food you are eating. This way you can allow for the cut in calories and then combine it with the calories you are burning while walking. Remember your goal is to burn 500 calories per day, and this can be accomplished in different ways.
For instance, if you cut your caloric intake per day by 300 calories, you’d only have to burn 200 calories via walking to reach that 500 calories burned per day. This averages out to 3500 calories burned per week, for a one pound weight loss per week. Which is what is recommended by most health experts as a good average weight to lose per week.
Therefore, by judging how many calories you are burning while walking, combined with cutting back on caloric intake from the foods you eat, you can achieve an average loss of one pound per week (3500 calories) without a great deal of effort.
The amount of calories you burn while walking depends on how far you walk and how much you weigh. By taking the information above into account, you can set a reasonable goal of how long it will take you to lose the weight you want to lose. Plus it will give you a plan for what is necessary to achieve that goal by walking and eating healthier meals.
Choosing The Best Shoes For Walking
If you are going to take up walking, you want to have the best shoe possible to make the activity comfortable, yet engaging. Wearing the wrong type of shoe can not only make you more prone to injury but will make the activity seem like more work. Which in turn will cause you to be more likely to give up walking regularly. Accordingly, it is vital to find the best shoe for your feet.
It is important to realize that there is no “one-size-fits-all” when it comes to finding the best shoe. No one shoe, no matter how highly publicized, promoted, or regarded it is, will be the best choice for all people.
You need to figure out exactly what type of shoe works best for you. It may not be the “popular” choice or the mainstream choice of most, but that does not matter. You want to find the shoe that gives your feet the best support, cushioning, and flexibility. So that you can walk at your optimal rate and distance during your walks, while still being enjoyable and challenging at the same time.
You may want to consult with a shoe-fitting expert if you are unsure on what type of shoe is best for your speed, style, walking distance, and the surface you’ll be walking on the most. You also want to take into consideration your stride and weight when deciding upon the right shoe. Plus you need to take into account if you have any type of foot, knee or leg issues that might bother you when walking.
It’s important to decide upon getting a running shoe or a walking shoe. A running shoe will have the best design and technology while walking shoes will be primarily designed for the mass market rather than for top performance.
Running shoes have more cushioning than walking shoes, but they also have more weight. This extra cushioning is necessary because a runner will impact the ground with three times his or her body weight, whereas a walker will only impact the ground with one-and-a-half times his or her body weight. It’s important to be sure that your feet have enough cushioning so that your feet do not feel beat up after a run or a long walk.
Runners hit the ground at any point from the forward part of their heel through the midfoot to the ball of the foot; it depends on the individual’s runner stride. Therefore, the type of running shoe a runner should choose will vary; if they strike the ground with their heel or midfoot, they should look for running shoes with less built-up heels; if they tend to land on the ball of their foot, they should look for running shoes with more of a built-up heel.
Walkers usually will hit the ground with their heel. For that reason, the type of walking shoe they should be looking for is one that has the least amount of difference in height from the heel through the toe. Having a higher heel serves no purpose for them.
Both types of shoes need to be flexible, but where the shoe is flexible differs for runners and walkers. Good running shoes normally will flex at the arch or midfoot, though a few will flex at the forefoot.
Again, it depends on the type of stride the runner has to determine which type of shoe will work best for a particular. A good walking shoe will flex at the forefoot, as walkers should push off with their toes.
As you can see, choosing the right type of shoe for your run or walk is vital to achieving the best possible runs or walks, keeping your feet comfortable, and limiting the risk of injuries.
There are plenty of choices out there, and some of them are not the best option for your physical activity. This will depend upon whether you like to run or walk, and what part of the foot you strike the ground with when you run or walk.
By considering the information above, you can carefully evaluate the type of shoe that will best fit your feet and your physical activity. This will allow you to get the most benefit and protection from your shoes, while also achieving the best physical workout possible.
Exercise Equipment For Walkers
You want to receive the health benefits of walking by doing walking workouts regularly. That’s a great choice. However, you’re concerned because you live in a climate that isn’t conducive to walking all-year-round. Fortunately, there are many exercise machines that can help you to walk all-year round even when the outdoor conditions aren’t conducive for walking outside. This is especially true if you belong to a gym and have a membership.
The best, most enjoyable way to use an exercise machine is to choose a machine that you want to use and feel you’ll get the best workout on. This means choosing a machine that you’ll know how to use and be comfortable using. Not necessarily the machine that everyone is suggesting you’ll use. You’ll get the best workout from a machine that you are happy with using and want to use.
Some of the most popular choices for walking indoors include the treadmill, elliptical machine, and stair stepper. Treadmills burn the most calories out of any of the cardiovascular machines that you will find at most gyms. If you walk briskly on these machines, you can burn about 100 calories per mile.
Additionally, you can adjust the challenge of your walking workouts on a treadmill because you can usually adjust the speed and/or the incline of the machine. Thus, you can vary your workouts on it, even from day to day if you wish.
However, you may wish to choose another machine if you are overweight or haven’t worked out in a while, as a treadmill can be hard on your joints and can be challenging for those who have issues with their balance. An elliptical machine or stair-stepper may be a better choice for you. This is because they put less strain on the joints, thus making them a better option for those who are overweight or obese. Both of these machines can be a great alternative to the treadmill.
While the calorie burn rate isn’t at quite the same level as the treadmill, the rate is still pretty high because you are still using both of these machines in a standing position and you’re using lots of muscle mass. Elliptical machines with arm components can raise the number of calories you burn even more. But if you have issues with balance and/or are not in the greatest of shape, you may want to stick with working your lower half first. Then move on to trying the challenge of working your lower and upper halves at the same time. Not quite as easy as it sounds.
As you can see, you have many choices to get still quality walking in, even when outside conditions aren’t conducive to walking. If you have a gym membership, you will likely have options for many capable machines that can provide a good walking workout.
The important thing to keep in mind is that you want to work out on a machine that you are comfortable on. As you will get the best workout from such a machine, not from one, you’re uncomfortable on, even if everyone else is recommending it. By using the information above, you can determine which treadmill, elliptical machine, or stair climber you wish to use regularly to help provide great walking workouts when walking outside isn’t a viable option for you.
The Benefits of Heart Rate Monitors
Many people are considering utilizing heart rate monitors during their workouts and exercise routines. However, some may be wondering what the benefits of having a heart rate monitor are. Most of them cost in the neighborhood of $50 or higher, thus making some people think they should avoid purchasing one. We will discuss the benefits of heart rate monitors below.
When you exercise, you want to achieve a certain metabolic rate so that you start burning the fat and calories that are stored; this is what helps you to lose weight and improve your health. However, reaching this metabolic rate isn’t as easy as just walking as fast as you can or walking as far as you can. It’s not even the same for every person, depending upon your fitness goals (such as losing weight or maintaining your current weight, etc.).
One of the benefits of a heart rate monitor is that it can help you find that heart target zone. This is what will give you the metabolic rate you need to burn calories to either help you lose weight or maintain your current weight — all without having to stress yourself out by working out too hard.
You’ll also learn when your workout intensity is not enough to burn the calories you have taken in from food and drink. This will save you on time and energy to ensure that every minute you exercise is maximized to the fullest and is not wasted.
Different activists of various exercises will benefit from a heart rate monitor in different ways. For instance, walkers and joggers will be able to get more out of their exercise time by aiming for aerobic and fat-burning target zones on their heart rate monitors.
Runners, on the other hand, can learn when they have reached the upper level of their peak target zone during intense training days. While knowing they are in the lower section of that same zone on days where they are taking it easy (i.e., their “rest” days).
Injury-rehabilitation patients can benefit from heart rate monitors because of the valuable data that is collected from them can be very useful for physicians to learn how well a patient is recovering from a specific illness or injury.
As a result, one of the greatest benefits of a heart rate monitor is that it will keep you right in your heart rate target zone so that you can gain the maximum benefits from each workout that you do.
Since each person has a different target zone based on age, weight, and individual goals, it is vital to have an instrument that can help you determine what your exact target zone is to gain the most from your workouts. That’s what all but the most basic heart rate monitors can do for you. It will tell you if you’re not exercising hard enough or if you are exercising too hard.
Thus, getting a quality heart rate monitor can be beneficial for you because you can learn exactly how much intensity you must do with each workout. This way, you can maximize the benefits you gain from each workout, no matter if you are attempting to lose weight or maintain weight.
They vary per person based on age, weight, and individual goals, but a heart rate monitor can determine and keep track of your heart rate to ensure that you are keeping it in the target zone so that your workouts are the most effective possible.
A heart rate monitor can determine this much more easily than a human can; thus, for most people, a heart rate monitor can be a great investment because of the benefits it can provide people in helping them achieve their fitness goals.
Heart Rate Monitors For Weight Loss
A heart rate monitor can be a great asset for someone who is attempting to lose weight. This is because most heart rate monitors can help you gauge your heart rate target where your heart beats so many times a minute to successfully activate your metabolism. In turn, this helps you to begin burning the calories you have consumed in the foods and drinks you’ve consumed.
When people exercise, they want to make sure that their activity is going towards burning the calories they have absorbed through food and drink so that their health improves. Certainly, they don’t want to be spending time doing activities that don’t raise the heart rate enough to be effective toward burning calories, losing weight, and improving their health.
This is where heart rate monitors can be effective for people attempting to lose weight. There is a specific heart rate target people must reach to activate the metabolism enough to begin burning the calories they have consumed.
This specific heart rate target will vary for each person based on the person’s specific goals. For someone who needs to lose weight, they will have to maintain a longer period in a higher region of the heart rate target zone than someone who is just looking for an aerobic workout for keeping their weight at its current level.
This is because the person looking to lose weight needs to speed up their metabolism enough to not only burn off the calories from the food they have eaten, but also calories that have accumulated as the weight on their body. Keep in mind that 3,500 calories equaling one pound of weight.
There are specific heart rate monitors that can provide you with the amount of time you are in a specific heart rate target zone and how many calories you have burned during your workout. These features are especially important for those looking to lose weight because, you have to reach 60-70% of your maximum heart rate to achieve the “Endurance” aerobic zone, a zone that allows you to use your stored fat as fuel.
A heart rate monitor with this specific information will make it easier to show that you have reached this zone and have stayed in it for a specific period. Combining that with how many calories you have burned during your workout can give you a general idea of how much weight you can expect to lose from that specific workout.
If you are attempting to lose weight, a heart rate monitor can be an excellent accessory for you. This is because the monitor can help you find your ideal heart rate target zone to achieve your weight loss goals and monitor how long you stay in this zone.
Plus, you can learn exactly how many calories you burn during your workout. This enables you to figure out exactly what types of workouts you need to perform, how long to do them, and what intensity to do them to achieve the weight loss you desire.
Having a heart rate monitor can help you to achieve your weight loss goals in the least amount of time and with only the minimal amount of effort required possible.
Plan your routine
As you start your walking routine, remember to:
Get the right gear. Choose shoes with proper arch support, a firm heel and thick flexible soles to cushion your feet and absorb shock. Wear comfortable clothes and gear appropriate for various types of weather. If you walk outdoors when it’s dark, wear bright colors or reflective tape for visibility.
Choose your course carefully. If you’ll be walking outdoors, avoid paths with cracked sidewalks, potholes, low-hanging limbs or uneven turf. If the weather isn’t appropriate for walking, consider walking in a shopping mall that offers open times for walkers.
Warm up. Walk slowly for five to 10 minutes to warm up your muscles and prepare your body for exercise.
Cool down. At the end of your walk, walk slowly for five to 10 minutes to help your muscles cool down.
Stretch. After you cool down, gently stretch your muscles. If you’d rather stretch before you walk, remember to warm up first.
Set realistic goals
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or an equivalent combination of moderate and vigorous aerobic activity. The guidelines suggest that you spread out this exercise during the course of a week. Also aim to do strength training exercises of all major muscle groups at least two times a week.
As a general goal, aim for at least 30 minutes of physical activity a day. If you can’t set aside that much time, try several short sessions of activity throughout the day. Any amount of activity is better than none at all. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefit.
Remember it’s OK to start slowly — especially if you haven’t been exercising regularly. You might start with five minutes a day the first week, and then increase your time by five minutes each week until you reach at least 30 minutes.
For even more health benefits, aim for at least 60 minutes of physical activity most days of the week. More…
Walking can play a vital part in fat reduction. Any walk which makes you somewhat breathless and makes you feel like your body is functioning can deal with slimming. This is relevant to know, so you do not consider that long walk from one lecture hall to the next, or that particular time you walked across the playground as actual walk. All those, by no means, will help shed some pounds.