Walking
Walking is often recommended as part of a weight loss program.Walking is an excellent way to get in shape and lose weight. Almost anyone can do it, no matter what their current fitness level, and all you need to get started is a comfortable pair of shoes.Find out how far, how fast, and how often you should walk as part of a weight management program. Learn how to burn fat and eat better.There's a wealth of research to prove that walking is good for you and the results are impressive: major reductions in both diabetes and heart disease, decreases in high blood pressure, increases in bone density, and more all follow regular walking exercise.so why not start walking from now.
How much walking should I do??
Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke.Here is a plan for walking:
It depends on many factors,you can lose similar amount of weight by walking same mile but at different pace.So consider what is your need basically how much calorie you intake a day.Remember you need to burn that much of calorie indeed not to gaiun weight.
Surgeons recommends 30 minutes or more of accumulated moderate intensity physical activity on five or more days per week to improve health and fitness. "Accumulated" means you can do it in shorter bouts throughout the day (for example, 5- or 10-minute intervals throughout the day), and "moderate intensity" means you feel warm and slightly out of breath when you do it.For example:take a walk at lunch instead of food being delivered.
Also recommended is 20-60 minutes of continuous activity, three to five times a week, at 60%-90% of maximum heart rate, and two to three days of resistance training.
- General health, 20 - 30 minutes most days at a "talking" pace.
- Weight management, walk for 30 - 45+ minutes at a comfortable pace as many days as possible.
- Cardiovascular fitness: Walk 20+ minutes at a fast pace, ideally over slightly hilly terrain. At least 3 sessions per week, gradually increasing pace and distance.
The following chart will give you guideline for calorie breakdown for those of you who are walking for weight management:
WALKING TIME FOR EXPENDING 1000 CALORIES PER WEEK | ||||||
---|---|---|---|---|---|---|
DAYS PER WEEK | SPEED | 100 LB (45 KG) | 125 LB (56 KG) | 150 LB (68 KG) | 175 LB (79 KG) | 200 LB (90 KG) |
ONE | 2 MPH | 480 | 420 | 360 | 300 | 240 |
3 MPH | 360 | 312 | 264 | 228 | 180 | |
4 MPH | 240 | 216 | 180 | 156 | 120 | |
TWO | 2 MPH | 240 | 210 | 180 | 150 | 120 |
3 MPH | 180 | 156 | 132 | 114 | 90 | |
4 MPH | 120 | 108 | 90 | 78 | 60 | |
THREE | 2 MPH | 160 | 140 | 120 | 100 | 80 |
3 MPH | 120 | 104 | 88 | 76 | 60 | |
4 MPH | 80 | 72 | 60 | 52 | 40 | |
FOUR | 2 MPH | 120 | 106 | 90 | 76 | 60 |
3 MPH | 90 | 78 | 66 | 58 | 46 | |
4 MPH | 60 | 54 | 46 | 38 | 30 | |
FIVE | 2 MPH | 96 | 84 | 72 | 60 | 48 |
3 MPH | 74 | 62 | 54 | 46 | 36 | |
4 MPH | 48 | 42 | 36 | 30 | 24 | |
SIX | 2 MPH | 80 | 70 | 60 | 50 | 40 |
3 MPH | 60 | 52 | 44 | 38 | 30 | |
4 MPH | 40 | 36 | 30 | 26 | 20 | |
SEVEN | 2 MPH | 68 | 58 | 48 | 40 | 34 |
3 MPH | 54 | 44 | 36 | 30 | 26 | |
4 MPH | 34 | 28 | 24 | 20 | 18 |
For example, a 45 kg person would need to train 3 times a week at a speed of 3 MPH, for 120 minutes, in order to use 1,000 calories. In order to increase your calorie expenditure each week, you can either walk longer, faster, or even wear a lightly weighted backpack.
source netfit.co.uk
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