Saturday Walk 50 minutes at a fast pace.Tuesday to Friday Walk 45 minutes at a moderate pace one day and 50 minutes the next day.Sunday Walk 45 minutes at a moderate pace.Tuesday to Friday Walk for 25 minutes at a moderate pace one day, 30 minutes the next.Monday to Saturday Walks 10 minutes at a moderate pace.How do I start?īegin with these workout plans, depending on your level of fitness, and aim to increase the duration of your walk by five minutes every two weeks, and the intensity, by walking faster. However, fitter people would do well to stick to a brisker pace – 6.5 km per hour or 9 minutes 15 seconds per km. The CDC defines brisk walking as “being at a pace of three miles per hour or more”, meaning 5 km per hour or 12 minutes per km. Centers for Disease Control and Prevention (CDC) advocates a minimum of 150 minutes of brisk walking every week. If you want to lose weight by walking, you would need to get up to 16,000 steps a day. But on an average, most of us are sedentary and clock in about 4,500 steps a day. Health experts recommend that everyone walks 10,000 steps a day to stay fit this means about 8 km depending on your stride and speed. Time your breathing with the movements, get into a pattern with a specific number of steps.Transfer weight through the heel of your right foot and keep going.Your arms should move in opposition, left arm forward, right hand back, and vice versa. Lead with the heel and take a step forward with your right foot and follow with the left foot.Bend your elbows at a 90-degree angle and cup your hands if you need to, instead of clenching your fists.Focus your eyes five to six metres ahead, keeping your shoulders relaxed.Stand tall, your arms by your sides and pull in your navel towards your spine to engage your core.You need to perfect your power-walking technique to burn fat quickly and effectively. Another study out of the United States found that people who walked for at least four hours a week gained less weight – an average nine pounds less – than their sedentary counterparts as they got older.Īpart from weight loss, regular brisk walking can help control blood pressure, and the risk of type 2 diabetes, peripheral artery disease and osteoporosis.Researchers at London School of Economics and Political Science, have found that out of all moderate-intensity activities, brisk walks were responsible for having the highest effect on weight loss.Research at the University of Pittsburgh has revealed that overweight people who walked briskly for 30 to 60 minutes a day lost weight without any other lifestyle changes.There’s plenty of scientific evidence to back this up. All you need to do is correct your technique, walk faster and for longer and you will lose weight, ” she says. “It’s free, enjoyable and already a part of everyday life. Lucy Knight, the fitness trainer and author of Walking for Weight Loss, calls walking a “refreshing alternative to complicated aerobic routines and overpriced gym memberships”. An hour’s walk every day can help burn off half a pound every week without dieting! Walking may seem dull when compare d to other calorie-busting cardio forms, but research continues to back it as a critical component of a weight loss programme.
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