Today,I will talk about an activity which will melt away fat as well as tone your flab.It will leave you on an emotional high as well.Casual walking or simple walking, though good for health, yet does not help in improving physical health or burn calories.Now you can upgrade to power walking or fitness walking for better benefits. Power Walking is an effective way to improve cardiovascular endurance and physical strength. Power walking helps in toning and strengthening your muscles and burns the same amount of calories as jogging.Do have a quick check with your physician prior to starting the fitness program.will melt away the pounds, tone your flabby bits and leave you on an emotional high.
Start with warm up.Do a few simple exercises like rope skipping or jumping for 5 mind, prior to starting the Power Walking process.You can start with a casual walk for five minutes before starting the brisk walk. You might as well stretch your muscles to prevent injury.
“Walking is a refreshing alternative to complicated aerobic routines and overpriced gym memberships,” quotes personal trainer Lucy Knight, author of a new book on the exercise.Scientists at the University of Pittsburgh claimed,that overweight people who performed power walking 30 to 60 minutes per day, lost weight even if they didn’t change any other lifestyle habits.
Another American study found that people who walked for at least four hours a week gained less weight (an average nine pounds less) than couch potatoes as they got older. Researchers at the University of Colorado found that regular brisk walking also helps to prevent peripheral artery diseases.
Even if you manage to walk briskly 20 minutes during lunchtime,it could be really beneficial to shed those unwanted pounds.
Now the question is how much to walk and how often?
Health experts recommend, walking 10,000 steps a day to stay healthy.On an average,people walk only 4,500 steps.
If you are a beginner,6 days(Monday to Saturday) you can walk ten minutes at a moderate pace and on Sunday you can walk slowly for 20 minutes.
If you are an intermediate walker,this can be your schedule:
Tuesday to Friday: Walk at a moderate pace for 25 minutes one day and 30 minutes the next day.
Saturday: Walk 20 minutes fast.
Sunday: Walk 45 minutes moderately.
If you are at an Advanced Level,
Monday: Rest Day.
Tuesday to Friday: Walk at a moderate pace for 45 minutes one day and 50 minutes the next day.
Saturday: Walk 50 minutes at a fast.
Sunday: Walk 60 minutes at a moderately.
To burn fat quickly and effectively, you should master power-walking. If you fail to increase your pace of walking your weight loss will plateau.To make your core work up maximum,stand tall,with arms by your side and pull your navel in towards your spine.
Focus your eyes and keep breathing.Many a times,it might as well happen that you concentrate too much on your movement and you fail at breathing the right way!Try to count the number of steps to each in-and-out breath to make your activity perfect
Treadmills offer a softer and easier terrain for power walking. This makes it a good option for people with joint or back problems. The downside is that, on a flat setting, they don’t require the same level of exertion, so set them on a slight incline.
walker,this can be your schedule.
Try out Power Walking and derive maximum benefits out of it.