Walk to lose weight, this is part 20 in our twenty-part series designed to help you better understand Serious Weight Loss For Women.
Part 1: Mind Body Wellness
Part 2: Secrets to Weight Loss Success
Part 3: High Intensity Interval Training 101
Part 4: Blazing Your Way to Fitness with HIIT
Part 5: Beating the Calories with Wise Dieting
Part 6: The Truth About Crash Diets
Part 7: Shave Off Pounds Without Even Trying
Part 8: Enjoy Healthy Eating…Every Day
Part 9: My Weight Loss Journey
Part 10: Lifestyle and Weight Management
Part 11: Good Health Nutrition
Part 12: Dangers of Sugar
Part 13: Understanding Your Diet
Part 14: Positive Motivation
Part 15: Workout Schedule For Beginners
Part 16: Important Facts About HIIT Training
Part 17: Warm Up and Cool Down Activities For Exercising
Part 18: Best Ways to Prevent Injuries While Working Out
Part 19: Is Walking a Good Way to Lose Weight?
Part 20: You are here – Why Walk To Lose Weight and Stay Fit?
In the most recent article, we discussed the amazing health benefits of low-impact exercises like walking. In this installment, we will turn our focus to exactly how you can use this simple, free and fun activity that’s available to most of us, in order to lose weight and look and feel our best.
As previously mentioned, those who suffer from chronic tissue inflammation like arthritis can deploy walking as a means of managing inflammation and losing weight. At the same time, walking can significantly boost their overall health too.
Walking as an exercise is very simple to learn and as long as you are using proper techniques, you should be safe from overexertion and injury as well.
Walking is beneficial any time of day or night. Whatever you choose as a preferred “walk time” is your call. There really is no perfect time for walking or for exercise in any form – for that matter. I’ve heard some fitness trainers suggest early morning workouts as optimal, due to the idea calories can be burned in larger numbers before breakfast. If you’re an early riser and you fancy the idea of getting your exercise out of the way early – go ahead and give this routine a try.
But if waking up early isn’t your thing, or you try it and feel fatigued early in the morning, find a more optimal time for you to exercise. What is the most convenient time for you to go for a walk to lose weight? Can you walk without distractions at this – so it becomes a focused workout? Figure out the best time for you and schedule it in your calendar. Make the effort to walk regularly and soon it will become a habit you don’t even have to think about anymore. Instead, you’ll just get up and go.
That’s how flexible weight loss can be!
Remember to eat something light before you exercise, especially if you do it in the mornings. You need to fuel your magnificent machine for it to function as effectively as possible. If you try to force it to exercise without fueling up first, it cannot burn off those extra pounds as efficiently.
Small servings are all you need. One cup of berries – strawberries, blackberries, blueberries, or raspberries – or any combination of these is superb. A small serving of yogurt before starting any exercise can also work well. You could even add some berries to your yogurt for an extra hit of nutrition.
Naturally, if you have any kind of metabolic condition such as type 2 diabetes, it’s always best to talk to your doctor about what you should eat prior to your walks in order to properly manage your blood glucose levels as they fluctuate during exercise.
Any sudden change in your blood glucose level can make you feel faint or dizzy and that can be dangerous. That’s not something you want to have happen to you – particularly when you could be quite far from your home since walking is travelling exercising. A plummeting blood glucose level while exercising can cause you to slip or fall, causing injury.
All snacks consumed before a workout should be limited in size.
Even for relatively healthy folks, eating too much – especially before a workout – is a bad idea. Why? The answer is simple: it’s because you’re calling on your digestive system to process more food than is necessary. Your system is forced to work harder in order to break down all food consumed. And it has to do it at the same time that you’re exercising.
Your body distributes energy and nutrients throughout. While you’re exercising, most of the oxygen and nutrients on hand are directed towards the muscles that are being taxed the most. This means less resources are available to the digestive system than otherwise would be. Also, if you’ve just finished a heavier meal, you won’t feel like exercising.
It’s a good idea to wait at least 1 hour between having a snack and working out. No sense placing added stress on your stomach or intestines. It won’t feel very good if you try to get your walking workout in to soon after eating.
Proper clothing and footwear are a must. If you’re walking outdoors, dress according to weather conditions. As for preparing the body, some simple stretches or warm up exercises can be helpful. Try stretching out your leg muscles, jogging in place, or jumping rope for a few seconds. You just want to warm up – so nothing too intense.
Gentle stretching is an ideal warm-up for walking. It engages the leg muscles, opening up the blood vessels for better circulation. You want the blood flowing freely in your legs which makes it easier as you walk your way to better health and a leaner body.
Start at your natural pace and then use first few minutes of your walking workout to find your groove. Focus on maintaining a nice steady rhythm as your walking tempo. You’ll feel the rhythm of your walk and, you can adjust it on the fly to suit whatever “walk to lose weight” goal you’ve set for yourself.
Optimal speeds for a walking workout ranges from 70 to 105 steps per minute. Those in peak physical condition can even ramp up their walking speed to about 140 steps per minute. At this speed, you’ll be walking a total of 3.75 miles (or six kilometers) in a 60 minute workout.
Stretching first can go a long way towards helping you achieve a steady pace and good form. To prevent back pain as you walk, occasionally lift both arms over your head and gently reach for the sky. If you do this a couple of times during your walk, you’ll relieve tension in your lower back, making for a more comfortable experience.
Keep your arms at your sides but let them swing back and forth in a natural manner as you walk. Try to maintain a straight and healthy from the start of your walk through to the end – even though it takes a little more focus and effort to do so. If you’ve chosen to walk to lose weight – you certainly can. Just follow the basic ideas shared in this article and series and stick with it. There’s no telling what you can accomplish with persistence and dedication.
Thank you for reading our 20-part article series helping you achieve Serious Weight Loss. Now take what you’ve learned and apply it in your life. We know this information can help you on your journey towards weight loss. Now, if you’re really serious about achieving any weight loss goal you sincerely desire, I highly recommend this valuable resource for one reason and one reason only… it works.