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Walk Daily To Lose Weight And Burn Calories
Walking is one of the best exercises to lose weight and to burn excess calories if, good methods of walking are practiced. And moreover, walking is a great way to share valuable time with family, friends and colleagues.
Before walking, do warm up for stretching of the body parts such as arms, head, shoulder, ankles, stomach, back etc. for a few minutes.
You should start walking slowly in initial days and should increase the speed and distance step by step as you proceed, keeping in mind your body's response to these exercises. Start with a few minutes in initial days and gradually increase the duration.
Walking styles: It is always necessary to maintain a good walking style to get the maximum benefits of this exercise and at the same time minimizing any health risk. The following walking styles should be maintained for obtaining the maximum benefits.
Try to be as straight as possible including back while walking. Your arms should be swing in front and back straight at a maximum angle of 90 degree centigrade with the body. Try to breathe profoundly.
Walking at a continuous pace not only boost your energy level, but also reduces your weight. Walking should be aimed at a particular distance or duration covered to maintain the proper health and control weight.
A lack in exercise always causes to decrease in efficiency of muscle and energy levels. Being overweight can cause a diminished level of fitness. Burning unwanted calories by walking won't just make you slim and trim yet additionally, increase your general fitness level.
Heart rate is one of the factors for burning calories and thus controls weight loss. Higher the heart rate, higher calories will be burn and thus walking will be more effective for you, but at the same time, you should also consult an expert trainer, physiotherapist or physician for maintaining a specific heart rate. Ageing may cause some reduction in efficiency and pump ability of heart and a 20 years young male can achieve a maximum heart rate of 200 beats per minute and the same person at the age of 40 years may achieve a maximum heart rate of 180 only. If you observe any difficulty you should consult the trainer or the physician.
For achieving best and effective results of the walking you should continue walking for a minimum of 30 minutes daily or at least 5 to 6 days of a week. If your conditions allow you to walk briskly, walk as much as you can. Too much brisk walk can cause breathlessness in some of the people.
If you get tired during walking, you should gradually slow down your speed. In case you observe any symptoms of breathlessness, vomiting, dizziness, or any unusual symptoms, you should consult your doctor.
A trick to encourage increased walking that getting a dog with you. The dog will insist on going out for a walk even if the owner might not be in the mood.
Many people enjoy walking in natural surroundings. What we find that a better use of walking is to increase one’s sensual awareness. Particularly, if you are in a natural setting. Use all your senses to gain a greater appreciation of your environs. Enjoy the countryside with your eyes the broader canvas painted by glaciers and erosion, the impact of people and especially older traces thereof; the presence of old habitations, field walls and drains, quarries, gravel pits, decaying fence posts, second growth forest. Watch for animal tracks and signs, listen and try to identify bird song, the drumming of woodpeckers, the rustle of creatures rummaging in the undergrowth, the murmuring of wind through the trees, the first flowers and buds to appear, shapes and patterns in the clouds. Feel the shape and surface of bark, flowers and leaves.
Walk Daily To Lose Weight: You should adhere to your walking schedule daily and try to convert your walk in three time zones to burn calories. First slow walking for 4-5 minutes, second brisk walking and third slow walking for 4-5 minutes. The first and third time zones are for warm up and cool down zones. Brisk walking should be gradually increased from 5-10 minutes in the initial week to 25-30 minutes after 8-10 weeks. << (if your health permits)>>
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