Walking for weight loss means:
Note: Consult with your physician first, especially if you are overweight,
suffer from cardiovascular or respiratory disease, or have a medically
diagnosed problem before you start aerobic walking and a weight loss regimen.
In order to reach the aerobic level of walking – 3.5 to 4.0 miles per hour for about 20 minutes, start out slowly from your back or front door for small increments of distance.
As you increase your distance, you will probably increase your pace and style of walking.
During aerobic walking for weight loss your heart rate is elevated to 60 to 85 percent of its maximum. Below this rate, the exercise will not have an aerobic effect.
Often, I could hear the voice of my spiritual guide, Matoowah, telling me to take a break and to go walking with my dogs.
Now that I'm 70 years young, I have to walk regularly because everything I do is sedentary. I've put on quite a few extra pounds around the middle area. I find that walking is good for digestion and having good bowel movements.
Unfortunately, I can't get out as frequently as I'd like since I live in snow country with brutally cold winters, but I do yoga, too, which is excellent for the whole body, and gardening in the summer months.
It is important before starting out to measure your heart rate so you have something to compare. For example, at 50 years of age your maximum heart rate is 170 and 60 percent of that is 102.
As your lungs take in more oxygen, it provides the fuel to burn up the food. Just as oxygen is added to a flame, it burns faster. The same thing applies to your body when you walk briskly
Your basal metabolic rate (BMR) is dependent on your weight, height, fitness and body composition and the speed your body burns calories while resting which involves blood circulation, cell growth, digestion, thinking, plus what you need for any type of physical activity.
Aerobic walking speeds up your BMR.
It is the increase in oxygen and increased BMR that burns off calories and keeps them off forever. The increased BMR burns up about 100 calories for every 15 minutes of brisk walking, and the raised BMR can continue to burn off calories for several hours even after you’ve finished walking.
Here’s the problem of dieting without aerobic exercising – you end up losing weight but it lowers your BMR which means that you are maintaining a semi-starvation diet to keep the pounds off.
Even though exercise plays and important part in any diet regime, not all exercise is the same.
You can burn off about 300 calories walking briskly at 4 miles an hour for 45 minutes and 180 of these calories will be fat calories.
For help with this plan, consider ordering Jessica's 2 DVD's "Walk On: 21 Day Weight Loss Plan" by Jessica R. Smith for beginner's to advanced .
I hope will all this information, you are convinced that walking for weight loss is good for you and you can’t wait to get out and do it. Remember the saying,
“A journey of a thousand miles begins with just one step.”
Besides Exercising by walking, do the following:
More Weight Loss links available in the 3rd column on the right