According to Natural
Health, “Walking is the simplest, cheapest and most convenient way to
exercise. But if your goal is to lose weight, an easy stroll isn't going to cut
it.” A 150-pound person burns less than
100 calories on a leisurely half-hour walk.
So, turn up the intensity of a walk and burn more calories
with these three simple habits:
· Walk
faster. People often wonder how you
might burn more calories per mile at slow speeds. This is because you are
basically stopping and starting with each step and your momentum isn't helping
to carry you along. Your body walks more efficiently at moderate speeds.
Meanwhile, at very high walking speeds you are using more muscle groups with
arm motion and with a racewalking stride. Brisk walking, at a pace that makes
it tough to talk, which means at least two miles in 30 minutes, is a good way
to lose weight. Your goal should be to work out at about 75 percent of your
maximum heart rate. (To calculate your target heartbeats per minute, subtract
your age from 220, and then multiply that number by 0.705.)
· Add
incline. Walk up a hill or stairs to
add cardiovascular conditioning to your workout. This not only increases your calorie
expenditure but also tones the muscles in your buttocks and thighs because it
demands more from your legs.
· Walk for
a longer time. Many people think that
walking three times a week for 30 minutes at a time is the magic weight-loss
formula. Although, researchers found that people who were successful at weight
loss burned the number of calories that you would by walking about an hour a
day, almost every day of the week.
Regular exercise – especially walking - is beneficial for
people of all ages. Exercise helps to
improve muscle and joint flexibility and keeps your heart healthy. It also can improve sleep and helps to
maintain a healthy weight.
To learn more about Fitness for Health’s customized fitness
programs for children through senior citizens, visit www.FitnessForHealth.org or call
301-231-7138.
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