Walking at a continuous pace not only boosts your energy level, but also reduces your weight. Walking should be aimed at a particular distance or duration to maintain the proper health and control weight.
Walking is one of the best exercises to control weight and to burn excess calories, if good methods of walking are practiced.
It is always necessary to maintain good walking style to get the maximum benefits of this exercise, and at the same time minimizing any health risk. The following walking styles should be maintained:
Try to walk as straight up as possible.
Your arms should be swinging front and back and should be at a maximum angle of 90 degree centigrade with the body.
Take more steps per minute instead of taking longer steps.
Walking should be maintained in a straight line if possible and try to keep your feet very close.
Try to breath deeply.
You should start walking slowly if just starting out, and should increase the speed and miles gradually as you proceed, keeping your body’s response to these exercises in mind.
Losing weight and fitness level:
Being overweight can cause a decreased level of fitness. Burning extra calories by walking will not only make you slim and trim but also increase your overall fitness level. A lack of exercise always decreases muscle strength and energy levels.
Trainers advice for Walking:
Heart rate is an important factor in burning calories and thus controls weight loss. The higher the heart rate, the more calories will be burned, which means your walking will be more effective. Always be sure to consult an expert trainer, physiotherapist or physician to find out what would be your optimal heart rate. Aging may affect the ability of the heart, a 20 year old male may be able to achieve a maximum heart rate of 200 beats per minute, whereas a 40 year old male may only be able to achieve 180. Your trainer may advise you not to attain more than 60 % of the maximum heart rate, if you observe any difficulty you should consult the trainer or a physician.
Program for Walking:
Make a simple program for walking.
Start with a few minutes in initial days and gradually increase the duration.
To achieve effective results you should continue walking for a minimum of 30 minutes daily or at least 5 to 6 days of a week.
If your conditions allow you to walk briskly, walk as much as you can. In case you observe any symptoms of breathlessness, vomiting, dizziness or any unusual symptoms, you should contact your doctor.
Before walking stretch parts of your body such as arms, head, shoulder, ankles, stomach, back etc, for a few minutes.
If you get tired during walking, you should gradually slow down your speed.
You should adhere to your walking schedule daily and try to convert your walk in three time zones, first slow walking for 4-5 minutes, second brisk walking and third slow walking for 4-5 minutes.
The first and third time zones are for warm up and cool down zones. Brisk walking should be gradually increased from 4-5 minutes in initial week to 25-30 minutes after 8-10 weeks.