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One of the easiest forms of exercise these days is walking. Depending how often you are walking, you might lower one pound or more per just a week. Within 5 months you might lower more than 20 pounds only by walking, without going to the a gym or undergoing some specific diets.
You could shape up your muscles and make your health far better and in meantime you will lower your weight and the inches from your body. The following exercise routine is so useful and everyone loves it when they understand in what way they need to perform the principles of walking so as to lose weight.
How to Lose Weight by Walking
How much calories you will burn while walking depends on 2 factors: the walking place and your body weight. You can burn 400 calories in only one hour of walking with an average speed of 4 miles per hour.
However, you don’t need to walk just 4 miles in a day. You may walk additional 3 miles and burn 300 more calories in that day. You can also walk on shorter distances; you just need to adapt it with your plan. Pedometer might assist you in burning more calories while walking and implementing your daily schedule.
Pedometers and Weight Loss
If you are planning to lower your weight with walking, you need to buy a pedometer or wrist band that will monitor your daily exercises. This will boost the chances to achieve your preferred results.
Pedometer is a very helpful accessory and you have to wear it close to the hip area. It doesn’t weight much and has a lot of properties. One of the best properties is that it can show how much steps you have taken during the day.
If you know how many miles you are walking in a day, now you will know how many more you will need to burn additional calories. It will tell you if you need to make longer steps or distance through the day so that you notice an improvement in the number on the scale.
If you are having 8,000 steps in your everyday routine and you still maintain the same body weight, the number of steps that you need to add in your daily routine is just a mathematical problem. Adding your mileage in line with the amount of calories you should burn.
How Many Steps to Take to Lose Weight?
Lots of people should have 2000 steps in 1 mile so as to burn calories and lose weight. You burn 100 calories per mile. Pedometer is monitoring your steps, noting how many miles you walked that day and how many calories are burnt. Some additional working out isn’t necessary. You just need to add more steps in your regular routine.
1 Mile = 2.000 steps, 100 calories burned
1 Pound – 3.500 calories
Losing 1 Pound of weight weekly = 500 calories every day
You should have 10.000 steps each day in order to lose 1 pound in one week
Here are some useful tips about how to adapt your walking if you have a busy day and 10.000 steps seem too much walking for you (you may start slowly and lose less weight and later to increase the number of steps to 10.000)
– You shouldn’talwaysuse the bus – walk to your home or work, or you can just get off the bus on the halfway of your destination
– You shouldn’tpark the car on the destination where you have to get, park it at someplace far away and take a walk a bit
– You should walk to the station and forget about taking a busor a taxi
– Don’t use the elevator, take the stairsinstead.
– You should walk with your children to school
– In case you have more sophisticated pedometer you can check the number of pounds that you have lowered or how many calories you’ve burned. This information will give you the exact picture of what you achieved while walking.
Because of the delicate elements that have been recorded,if you can afford it,you need to purchase a nice quality pedometer, which will record every step you had and each burnt calorie. The American Medical Association recommends to use a pedometer for better weight control and for more efficient weight loss.
How to Keep it Interesting
In case you use the same track every day, at the same time, very soon it will become a boring routine. You need to change the track and your habits more often.
Walk in different neighborhoods, places, parks, or listen to the music you like, it will give you more motivation and much more energy to finish what you started.
During the winter the cold weather mustn’t be an obstacle for you. Buy a treadmill and while walking you can watch your favorite movie or TV show.
Invite your friends or your family to join you while walking. They might walk with you once or twice a week, yet they will inspire some new things in your daily walking routine. Even in case you have strong will, the same walking routine will be very boring. This should not happen.
Change your routines and make it much more exciting.
We all know how to walk. Lots of people have less desire for walking due to the habits or routines they developed during the years.
If you want to walk for exercise you need to concentrate your eyes 100 feet forward, hold your chin up, tighten your abdomen in the same direction with the spineandsqueeze your glutes. In this way you will obtainbest results from your walking.
How Often You Should Walk?
If you intend to begin with this daily walking routineseriously, you need to ask your doctor for some advice, because he will tell you if you are healthy enough to stand this type of activity.
When your doctor has approved, you need to first walk three days in a week for around 15-20 minutes. Then, step by step you need to raise the walking routine until you walk for around 30-60 minutes each day of the week.
You will see that this is the best and the easiest way to lower your weight without any specific diet regime.