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Walking Your Way To Weight Loss
If you want to shed pounds fast, one of the best ways to help speed up your metabolism and give yourself a great aerobic workout is with a fast-paced walk. Forget the leisurely strolls around the park, we mean business and that means picking up the pace. If you do, you’ll be surprised at how quickly you can get into shape, shed extra weight and transform into a slimmer you.
Fast walking also gives a healthy boost to your energy and optimism. Vigorous walking triggers those happy endorphins that help keep you feeling positive and looking great. So, slip into your sneakers, go outside your front door, or to a high school track or to the walking paths of a nearby park and start walking! If you can’t take the heat, use the indoor track at your gym or go to a mall. Walking is a great way to get an early-morning energy jolt while it’s still cool outside, or you may prefer to melt away the stress of your day with an energetic evening walk.
Start out at a moderately-fast pace and build up your distance and your speed gradually. First, determine how far you need to walk each day and make that your goal. Then, carry a stop watch with you to time how long it takes each day. You’ll be surprised at how quickly your speed and endurance will build.
How far should you go? Start by determining how many steps you currently take each day. The best way to track your steps is using a pedometer. Record the number of steps you take from morning until night. Then, add about 2,500 steps to this number and you will have your healthy new goal.
What’s your ideal pace? Well, your pace should build up gradually toward your maximum heart rate (MHR). To determine your MHR, take 220 and deduct your age. That’s your MHR. Now, while walking, try to keep your heart rate at around 60-80% of your MHR. Check your pulse often, at first, and try to maintain a brisk pace, but don’t exceed your limit and stop if you feel any discomfort. Keep in mind that your goal is not only to go the distance but to cut your time by 10-20%. At that pace, fat burning accelerates and you will get the metabolic boost you want.
Remember to be careful in the hot weather. Drink plenty of water! Keep well hydrated and, if you can’t take the heat, try one of the indoor walking options mentioned earlier.
Walking, in combination with other exercise, eating right and a determined attitude will get you on the fast track to your weight loss goal.
As with any new exercise routine, be sure to check with your doctor before getting started.