One of the easiest ways to exercise today is walking. Depending on how often you do it, you could lose one pound or even more each week. In five months you can lose more than 20 pounds, all with just walking, without any need to visit the gym or punish yourself with diets.
With the following exercise plan you’ll be able to boost your health and strengthen your muscles, losing that extra weight.
Losing weight by walking
Your body weight and walking location are the main factors that affect the amount of calories you burn while walking. For example, walking 4 miles per hour makes you lose 400 calories in one hour. But, you can walk more than 4 miles in one day. Strolling for extra 3 miles burns 300 more calories. It’s best that you adapt this with your schedule (walking shorter distances on a busy day). One of the things that can help you with all of that with it is Pedometer.
Losing weight with Pedometers
Pedometer is an accessory that helps you lower your weight by walking, attaching it to your hip or wrist area during your daily exercises. One of this accessory’s best features is telling you how much steps you made during the day, helping you achieve your goals. By knowing how many miles you’ve crossed in a day, you’ll realize how many more you might need in order to burn additional calories. If you still have the same weight after having, let’s say, 8,000 steps in your daily schedule, the number of steps you make in it should be calculated to fit the amount of calories needed to burn.
How many steps to take?
Most people need to make 2000 steps in order to burn calories and lose weight. So, to burn 100 calories you need to walk for one mile. For easier monitoring on how many calories you’ve burnt and miles crossed you can use Pedometer.
1 Mile = 2.000 steps and 100 calories burned;
1 Pound = 3.500 calories
500 calories/day = lose 1 pound/week;
To lose 1 pound in a week you’ll need to make 10.000 steps per day, so here’s some advice on how to adjust your walking pattern on a busy day if that amount seems too high (of course, you could also try starting slowly and gradually increase the number of steps to 10.000):
Skip the bus sometimes, so you can walk to your home or work or just get off the bus before reaching your destination and continue by foot;
Use the stairs, not the elevator;
Park your car far from your wanted destination and take a walk;
Don’t drive your kids to school, walk with them;
You could go to the station without taking a car or bus;
Having a more sophisticated pedometer lets you find the number of pounds lost and how many calories did you’ve burned, so you can have an extremely accurate info regarding your walking achievements. This device has been recommended by The American Medical Association, due to its helpful properties for weight control and loss.
Best way to walk
Best walking style for exercise would be to concentrate your eyes 100 feet forward, tighten your buttocks and abdomen on the same level as your spine.
Dealing with monotony
To keep it interesting, change your habits and track now and then, invite someone to walk with you, walk on a treadmill while watching your favorite movie etc.
If you intend to keep to this daily schedule you better consult your doctor just in case.