Waling is one of the most recommended and safest forms of exercise routines. Besides shedding pounds and inches, it helps you tone your muscles and improve your overall health. However, to be successful in this beneficial exercise routine, you need to understand certain principles of how to lose weight with walking.
Tools You That You Need
To lose weight through walking, you need certain tools to boost your chances of success. Top in the list is a quality pedometer or a wrist band that can help you keep track of your daily activities. A pedometer is usually attached on clothing or hip area. It will count the number of steps that you take per a given workout or throughout the day—depending on how you set it.
To determine the number of miles that you need to cover to lose a given number of pounds, you need to know the number of miles that you are currently covering. This will help you to estimate by how much you need to increase the distance that you cover on a daily basis.
Number of Steps Needed To Lose Weight
On average, walking one mile burns around 100 calories. You need an average of 2000 steps in a mile to effectively lose weight. A pedometer will help you track the number of steps, how many miles you have covered, and how many calories you’ve burnt on a daily basis. The following statistics can also assist you track your weight loss progress:
- 1 mile (2000 steps) =100 calories burned
- 1 pound= 3500 calories
- Losing 1 pound in 1 week= 10000 steps = 500 calories burnt in a day
10,000 steps may appear a lot. However, you don’t need to start from 10,000—you can always start gradually. Here are a few ideas to fit all that amount of walking into your daily schedule:
- Instead of lifts, take stairs
- Walk your children to school
- Park your car away from the office and walk the extra distance
- Get off the bus and walk the remaining distance to work or home
Everybody have their walking styles and has been doing a given style since they were a child. Over the years, however, bad posture and other habits may result into less than desirable walking standards. When walking for exercise, it is recommended to keep your chin up, do long strides, squeeze your glutes, pull the abdomen towards the spine, and focus your eyes at about 10 feet forward. This walking style will boost your chances of reaping the benefits of your daily workout.
Keeping Walking Workout Interesting
Waling one route or track can sometimes be boring. Accordingly, there are a few things that you need to keep in mind to ensure that your workout remains as interesting as it should be:
- Walk at different parks or neighborhood
- Bring some music along to enjoy, motivate, and energize your exercise
- Beat the cold weather by investing in a treadmill. You can be glaring out of your window during your walking routine or you can point the treadmill towards your TV so as to savor every second of your favorite program.
- You can also bring a friend or family member along. Even if they can join you once week, it still help a lot as it is a great mix up for your routine
Burning More Fat
If you want to burn more fat faster, you can use the following ricks to up your walking routine:
- Add Hills: Hitting a hill in your treadmill or your neighborhood increases your chances of burning calories to up to 20 percent.
- Swing Your Arms: With your hands in lose fists and your elbow bent at 900, you can swing your arms keeping the elbows tight to the body. According to many fitness experts, this will help you move forward faster while boosting your calorie burn by 10 percent
- Go off-road: If you can head for a light but brisk hike, you stand a chance of losing close to 430 calories per hour. Try uneven terrains, which forces you to work harder
- Longer Strides: increase your stride length to cover more ground. You will fry more fats.
Remember, walking is just one method of losing weight. To boost your chances for burning more calories, you can combine walking with other methods of weight loss.