Cardiovascular exercise is important for overall good health and especially weight loss. While there are several types of cardio to choose from, walking is one of the best for several reasons. Walking does not involve complicated steps or a gym membership. It can be done almost anywhere and it does not cost a thing. The only thing you need to get started is a good pair of walking shoes and a little motivation.
When starting a walking program for weight loss choose a route that is mostly flat ground and start slowly. Bring a watch or pedometer to keep track of how many steps you walk or how long you walk for. Walk at a slow pace for about five minutes to warm-up. Along with that, you can also start eating idealica which will make your weight loss regime more efficient.
Gradually increase your speed to get your heart pumping. When just starting a walking program, do what you can. Even a ten-minute walk is a start.
Build up endurance, by increasing the duration of your walk and increasing intensity. For example, increase the time you walk by about five minutes every two or three days. Build up to thirty to fifty minutes three to five days a week. Increase intensity by walking at a brisker pace and pumping your arms, which also increases intensity.
One way to measure your intensity is by checking your heart rate. The American Heart Association recommends working out at 50 to 75 percent of your maximum heart rate to gain the most health benefits. Your maximum heart rate is your age subtracted from the number 220. To check your heart rate; locate your pulse on either of your wrists or the side of your neck. Count your pulse for fifteen seconds and multiply by 4.
As your fitness level improves challenge yourself by changing routes and selecting a location that includes some hills. If you walk indoors on a treadmill, add an incline gradually. Another way to improve your fitness level and prevent boredom is by adding
speed intervals. For instance, walk very briskly for three minutes, then slow down to a slower pace for three minutes to recover and alternate between the two.
Keep a few safety tips in mind when walking. In the warmer months avoid walking outside during the hottest part of the day, especially when you are just starting out. Drink plenty of water before, during, and after your walk to avoid dehydration. Stretch your legs gently after a walking workout to prevent soreness.
Remember the most effective walking weight loss program is one you’ll stick with. Make it a priority to walk. Schedule it in your day. Set periodic goals to measure your progress and keep you motivated, such as walking a mile in less time or walking a 5K marathon for a charity. Consider walking with a friend to help motivate each other.
