How to Walk Away the Pounds

Consider walking if you are looking for a weight loss exercise that does not require expensive equipment. Walking provides a cardiovascular work-out that burns enough calories to shed pounds. During a fitness walk, you exercise your heart, lungs and major muscle groups. Walking at any speed benefits your general health. However, 60 minutes of fast walking will maximize your weight loss goals. You can walk away the pounds with the correct walking posture, pacing and gear.

Difficulty: Easy

Instructions

1. Wear comfortable clothes that are weather appropriate. Look for clothes and socks made with moisture wicking fabric to stay dry and cool when you work up a sweat. Wear a light insulated jacket that provides warmth without bulk during cold weather walks. When you get too warm, take the jacket off. Tie it around your waist.

2. Select walking shoes that fit your feet. Quality walking shoes come in lightweight, breathable material. They have flexible soles, arch support and low heels. A properly fitting shoe will not be snug. It won't rub against your heel. If one of your feet is larger than the other, choose shoes that accommodate the larger foot.

3. Stretch to prevent stress injuries. Walk for five minutes to warm up your muscles. Begin a series of stretching exercises. Choose exercises that stretch your calves, hamstrings, shins, quadriceps, knees, hips, and shoulders. Ask a personal trainer to recommend stretching exercises for fitness walking.

4. Walk with correct posture to prevent muscle cramping. Keep your shoulders back. Hold your head high. Maintain a straight spine. Tighten your abdominal muscles and your buttocks to work out those muscles during the walk. Do not lean forward, sway back or stare at the ground as you walk.

5. Start walking slowly to build up your endurance and encourage weight loss. Walk for 10 minutes at a comfortable pace for the first week. Your pace should allow you to breathe normally without feeling breathless. Each week, add five more minutes to your walk. Increase your walking speed until you reach a brisk 60 minute walk.

6. Use a pedometer to keep track of how far you walk. A pedometer counts your steps and calculates the distance traveled. By tracking your walking distance, you can estimate the number of calories burned during the work-out.

7. Track your progress in a training diary as a motivational tool. List your goals for weight loss and walking. Record each time you increase your walking time and speed. Chart your weight loss.

8. Drink cold water during the walk to prevent dehydration. Cold water keeps the body hydrated and increases metabolism to burn more calories during a work-out. Drink a glass of water before you start walking. Carry a water bottle with you and quench your thirst as needed. After walking, drink at least one glass of water.

9. Walk daily to maximize your weight loss. You will shed pounds faster if you walk daily rather than a few times a week.

Tips & Warnings

• Get your doctor’s approval to begin a walking fitness routine if you have any chronic health conditions.
• Listen to music on a portable mp3 player for motivation.
• Walk on a treadmill when you cannot walk outdoors.
• Measure your exertion with a heart rate monitor designed for exercise.
• Seek medical attention immediately if you experience any sign of a heart attack such as chest pain, left arm pain or shortness of breath.
• Do not exhaust yourself. Rest when you are tired to avoid injury.
• Do not walk with weights because they can increase blood pressure, strain tendons and contribute to joint problems.

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