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Creating A Walking Weight Loss Program Of Your Own
It seems like every other magazine at the supermarket checkout has some sort of weight loss program running.
You open the magazine, and here’s someone who lost 50 pounds, or 150 pounds, just by walking. Not only that, but on one of the pages, there is a box of their running schedule. Often times, a quick glance at the box shows that their schedule isn’t right for you. Either you don’t have the time they do, or you KNOW you can’t run that far, that fast without making more business for the local coroner or heart surgeon.
You also ask yourself: “I hear so much about exercise AND nutrition being the key to weight loss, can I really lose that much weight just by walking?”
Let’s start with that question and move on to how to start your own walking weight loss program…if you still think it’s worth it, that is.
Well, the first thing you’re wondering is whether you can really lose weight just by walking.
There is a short answer and a long answer. “Yes” and “Yes, but….”!
Walking is an interesting exercise for health in general and weight loss in particular. No ifs, ands, or buts about it.
Some of the great things about running are that you’ve been doing it your whole life, therefore, little or no training is required, it requires little equipment, and you can fit it into almost any schedule.
Walking for health, fitness and/or weight loss in any combination is easy to do. You put on your shoes, head out the door and then you…walk! Oh sure, there are some more complicated instructions if you really want to get into running as a big deal, but most people just want to know how to get started and what it will do for them.
Well, walking regularly, in addition to helping you lose weight, will help improve your posture, strengthen your cardiovascular system, improve your immune system, improve your mood, and, as any good exercise program will help reduce your risk for various types of cancer, high blood pressure, stroke, type II diabetes, and help ward off many of the events and changes associated with aging.
Now, the “walking to lose weight” programs you read about in magazines may or may not work for you for a number of reasons. The good news, however, is that you can easily create your own walking program that should work just fine.
Many times, the program, as you read about it in magazines, is essentially a finished product. Whoever the article was arrived at the program after some personal trial and error. It’s also a program that fits their schedule, and may even fit their personal fitness and fitness training preferences. Not that this is bad, but it might make the program confusing or counterproductive for you.
The basic rule for starting to adapt any exercise program to your own needs is to start small or simple and build up. This magazine may show you running programs that are too advanced for you. If this happens, it is not a problem. All you have to do is walk at a distance and pace that is comfortable for you. When you get to a point where you’re sure you’re comfortable with what you’re doing, increase the distance a little. You will also notice over time that your walk, even for the same distance, takes a little longer to complete. If this happens regularly for several days, increase the distance.
There’s no set starting distance or training period you need to worry about if you’re starting out or building up. I know many people who start their walking program by just walking a few feet. It was all they could do, but they did it. Ultimately, walking to lose weight should last about 45 minutes, and you should do it between three and five days a week, although obviously five days is best.
Although walking will produce the most benefits if done in one 45-minute session, you can do 15 minutes in your morning and afternoon breaks and 15 minutes at lunch (or 10, 10, and 25 – get creative) if you don’t can find time to work on it in other ways. At any stage, you can make your walk more interesting by walking in different places, taking different routes or walking with a group.
Once you’re regularly walking 45 minutes a day, five days a week, you’ll want to challenge yourself a little more and try to reduce your time. Don’t worry if you can’t get it down much…or at all. Great effort will reward you. During this time, you may find yourself becoming interested in other activities related to walking such as hiking or other fitness activities.
This is great, because not only can you make your weight loss walking program more interesting by substituting other activities such as swimming, rowing, cycling or kayaking for the walking itself, but you’ll start to feel able to add other fitness activities to your routine. repertoire.
This is a valuable step because walking will only take you so far, and adding strength and muscle training activities like weight lifting can be an important addition to your exercise program. Walking, as a great overall exercise for health, fitness and weight loss, doesn’t do much for upper body strength (what you use to carry the grandkids or a bag of groceries). Lifting weights, or other resistance training, will also help build lean muscle mass which will help increase your resting metabolic rate, allowing your body to burn more calories even while resting.
A quick note on the term “weightlifting”. Many people will worry about becoming “muscle-bound” or “bulky”, and women in particular may worry about becoming less feminine if they train with weights. If the exercises are done correctly, most people, ladies and gentlemen, should notice better health and increased strength and stamina as well as weight loss. Bodybuilders, male and female, seen in magazines have chosen specific training routines and dedicated themselves to strict nutritional practices and supplements to achieve specific results.
Finally, any exercise as part of a weight loss program is less about the exercise chosen or how well it is done and more about how often it is done.
As always, regular moderate exercise, whether it’s walking for weight loss or some other program, coupled with healthy eating practices will result in a trim, healthier body and open new doors to the joys of life.
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