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Walking for Weight Loss - How to Do It | fawzyzakhary.com
Add to wishlist. Walking for Weight Loss is a professional interval walking fitness plan specially designed for weight loss. Combining walking exercises with speed-up method, it can help you effectively burn fat and lose weight in a short time. This walking app suits different exercise goals and workout levels. It provides 3 difficulty levels of walking exercises. For example, those with knee, ankle and back problems and also for people who are overweight to obese.
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Walking is a lower impact exercise and can be done for longer periods of time. And there is no shortage of scientific research to back up the effectiveness of adding walking to your fitness routine. Great news for those of us that dread going on a jog.
Past studies have supported this notion, finding that a daily walk can reduce the risk of stroke in both men and women , reduce the days spent in a hospital each year and can even lower your risk of death by up to 39 percent when compared with no leisure-time physical activity. A study published in the British Journal of Sports Medicine found that those who adhered to a walking program showed significant improvements in blood pressure, slowing of resting heart rate, reduction of body fat and body weight, reduced cholesterol, improved depression scores with better quality of life and increased measures of endurance.
While the physical benefits are notable, the mental boost that can be gleaned from adding a walk to your daily routine may be more immediate. One Stanford University study found that walking increased creative output by an average of 60 percent.
Psychologists found that a minute walk may be just as good as a minute workout when it comes to relieving the symptoms of anxiety. The act of walking is also a proven mood booster.
Increase your heart rate.
One study found that just 12 minutes of walking resulted in an increase in joviality, vigor, attentiveness and self- confidence versus the same time spent sitting. Walking in nature , specifically, was found to reduce ruminating over negative experiences, which increases activity in the brain associated with negative emotions and raises risk of depression. Walking has also been shown to improve memory and prevent the deterioration of brain tissue as we age. Plus, psychologists studying how exercise relieves anxiety and depression also suggest that a minute walk may be just as good as a minute workout when it comes to relieving the symptoms of anxiety and boosting mood.
Starting to think your neighbor who walks around the block every morning is on to something? The power of an effective walking workout lies in your hands — literally. So, if you were to compare the heart rate fluctuations of someone walking up a mixture of steep hills and then add in variations of walking speeds, styles of walking such as lunging, striding, side cross overs, etc.
Setting goals is important to stay motivated. One of the best goals you can have as a walker is to work toward increasing the number of steps you take per day.
The more steps you take, the more likely you are to burn calories. And shortening your stride to take more steps can actually help you speed up the pace, too. Unlike distance and speed goals that can lead to an injury when progressed too quickly, increasing your steps is safer and can be amped up more rapidly. Walking can be a great way to destress, improve your health and strengthen your bones and muscles without risking injury. Focusing on lean proteins and vegetables and limiting sugary and processed foods is where you should start.
How Much Should You Walk to Lose Weight?
Keeping track of your daily caloric intake helps you shed pounds quicker and more safely than opting for one of the many fad diets instead. A good way to break up your walks, strengthen your muscles and burn more calories is to include bodyweight exercises during your workout. Two or three times per week, stop and perform one of these exercises every five minutes during your walk. How many you do is up to you:. One common mistake walkers and other endurance athletes make is opting for sugary sports drinks during their workout. For those days when you need an extra boost, try some tunes.
A big part of losing weight with any activity is being consistent. Icing sore spots, stretching and foam rolling post-workout, eating a well-balanced diet and prioritizing quality sleep are all essential elements of a smart recovery plan to stay in tip-top shape.