Walking is so easy, people forget how helpful it can be when trying
to lose or maintain weight. Granted, running burns more calories, but
there are ways to increase your walking efficiency.
First, notice how
fast you walk, do you just stroll along or do you walk with a purpose?
If you have access to a treadmill, this is the easiest way to judge your
walking speed. Start slowly, then build up your tempo until you can
walk quite briskly but comfortably.
Count steps to yourself so you can
develop a cadence, then you can keep this speed off the treadmill.
Perhaps a pedometer would be a good tool for you. Walking briskly is
usually measured as 3 to 3.5 miles an hour. If you can walk a mile in 15
minutes, that is just the right speed. Taking shorter, quicker strides
as you increase your speed takes advantage of the natural power of the
walking motion.
Always use good posture while walking. If you find
yourself slumping, lift your ribcage and this will keep you erect and
your breathing will be easier. Good posture also decreases stress on
your back and shoulders. If you swing your arms holding your elbows at a
90 degree angle, this creates a natural motion which adds a little more
intensity. Give yourself a goal; pick out a landmark to reach. When you
get there, choose another and keep the intensity of arriving there
quickly.
While you are walking to burn calories, try to walk for
at least an hour, because time is more important than speed for losing
weight. Walking has added benefits of toning your leg muscles and
helping stave off bone loss. When you diet, the initial weight loss is
usually muscle and water. Walking helps increase your metabolism and
will aid in keeping that lost weight from returning.
If you can walk
briskly for 60 minutes a day, studies show that you will burn 300 to 500
extra calories. By adding a walk to your health plan, you could
possibly lose an extra 3-4 pounds in a month just from walking with
purpose and even reshape your figure.
If an hour seems to daunting, try
three 20 minute walks a week, or even just get up several times a day
and move around. These steps may encourage you to do more.
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