LIVING HEALTHY: Walking Off WeightWalking can build muscle to speed up your metabolism, cut your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work walks into your busy lifestyle?
By: Donna & Bryan Pesta, Living North Magazine
Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work on hour walks into your busy lifestyle?
Calories and Weight
A pound of fat equals 3,500 calories. To lose one pound a week you will need to expend 3,500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing one to two pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less to result in a loss of 3,500 calories every seven days.
The Best Way to Burn More Calories: Walk Further
Build up to walking more miles/kilometers. Concentrate your training on building distance before you build speed, and walking five or six days a week. The calories burned by an extra few minutes of walking far overweigh any other changes you can make.
Burn Calories While You Sleep
You can burn more calories, every hour, every day, even while sleeping by building up muscle. When you add muscle to your body, you are increasing your basal metabolic rate – the number of calories you burn each day at rest.
The speed at which to walk for optimal fat-burning is a 'determined' pace.
At this rate, you should be breathing noticeably but able to carry on a conversation in full sentences.
Heart rate should be at 60 to 70 percent of your maximum heart rate.
Think as if you are on your way to an appointment, or as much as 10 minutes late for an appointment.
Walk at this speed for 30 minutes at a time, then add minutes as you progress.
Raising your Metabolism
Good work, you've tricked your body into dipping into your fat stores for energy. You are also building muscle and raising your basal metabolic rate so you are burning more calories all day long.
How to Keep Active in Your Daily Live
It all adds up!
Exercise before or after work
Book exercise time into your daily calendar
Arrange for a fitness instructor to visit your office and share
the cost with co-workers.
Walk around your building at break times
Use the stairs instead of the elevator
Stand when using the telephone
Children learn from their parents: Let them see you exercise at home
Go for short walks before or after meals
Do housework and gardening
Walk to a local shop
Sit don't lie down when watching television
Cycle on a bike while watching television
Walk the dog
Very important for great health! Look for things that are active and fun for you and the family
Visit a local park and fly a kite
Play your favorite music at home and dance
Visit your nearest swimming pool
Play a game of volleyball with family and friends
Play golf, basketball, football, baseball, tennis, etc.
Play kids’ games outside. Think hopscotch, hide and seek, tag