You should really know this by now. Walking is the easiest way to lose* weight and burn extra calories that can lead to cardiovascular issues if not attended to. There are a lot of suggestions related to exercise stating that you should probably run (to burn more calories), but who really likesrunning anyway?
Don’t try to justify a brisk walk for eating more calories though. A brisk walk is an excellent fat burning activity and you need to be aware however, that a one hour walk only burns about 300 calories. You really need to push yourself. Walk with fury, carry weights, wear a waist belt.
Better yet, wear a pedometer to give yourself a reality check on how much you are actually moving throughout the day (even when you’re not exercising). In order to maintain weight loss*, first monitor how many steps you walk in a typical day. Next, set a goal of 2000 more steps than that average number. It is recommended to check your pedometer frequently during the day to stay on target and also give yourself an opportunity to look for more steps. As this routine becomes consistent, increase* your daily target goal by another 2000 steps per day until you’ve reached ten thousand steps per day or more! By this time, you’ll be noticing results.
To burn more calories in a one hour period of walking, walk faster. Don’t laugh at the ladies swinging their arms and hips as they half jog around the mall, the more you’re moving, the more calories you’re burning. Carrying weights with you while you walk is a more intense level of aerobic activity. You may also try carrying weight while pushing yourself up and down a flight of stairs a few times. This is a real calorie burner.
Recommendations for most healthy adults, according to the Department of Health and Human Services include
Aerobic activity – Get at least two and a half hours of moderate aerobic exercise or movement per week or at least an hour of vigorous activity. Considering your weight loss* routine and the current weight at which you stand now, it may be recommended that you get up to four hours of aerobic moderate physical activity per week. You can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least an hour and forty minutes.
Strength training – The recommendations suggest strength training at least twice per week. There are no specific amounts of time for each strength training session included in these guidelines but you can generally find a regimen that works for you with a quick online search.
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You might consider moderate aerobic that includes such activities as walking and swimming. More vigorous type exercise includes such activities as running or actual aerobic exercise workout routines, such as aerobic dancing. You can also try strength training with weight machines or practice carrying groceries or do some heavy gardening
The truth is walking is actually better than running anyway. It’s easier on the joints and bones at very least.
The question is that people are confused about which exercise burns more calories, walking or running –
Generally, it is recommended that if you’re short on time, kick up the intensity. If you’ve got more time, are more prone to injury or simply have an aversion to high intensity activities, then go with a lower intensity exercise, such as walking. Just remember that the lower your exercise intensity, the lower the calorie expenditure, so how long you exercise becomes more important.
When creating your new walking routine, make sure to change it up a little bit so you don’t get bored. If you’re walking around the neighborhood, walk in a different direction or around the wrong block once or twice. You’ll find you learn more about your surroundings and that walking can be a meditative process.
Otherwise, there are more steps you can take every day, everywhere –
- Try taking the stairs instead of the elevator.
- Walk to the lunch, the store, the gym, wherever!…
- Park far away from the store entrance to force yourself to walk further,
- Take a few extra laps at the shopping mall
- Sign up for an organized walk on the weekend, with friends and neighbors.
Whatever you can do to get more walking done, the more calories you will obviously burn.
Getting back to burning more calories in an hour though? –
Again, you must walk fast and you should also regiment your dietary intake according to your one hour walk each day. Not to mention other exercise to incorporate into your routine on those days when you don’t really push as hard. Remember that cutting calories is an essential step to losing weight alongside a healthy exercise plan. Make sure to talk with your doctor about your diet and exercise regimens – doctors generally recommend aerobic activity over any exercise available… there are no excuses.
Get out there and get walking…. watch the calories burn and the weight will drop, you’ll see.
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