If your goal for losing weight is higher, then you should find the appropriate way how it is possible to accomplish. According to the recent British study the people who regularly walked—albeit at a fast pace—weighed less than other who dedicated to running, cycling and swimming.
Many of fitness trainers believe that it’s the best way to get and stay in shape, not only because it is free, and can be done anywhere and without any equipment. It doesn’t make pressure on the joints, and even, helps with appetite control (you will feel less hungry after walking, not more).
The expectation for progress are a half-pound to 2 pounds per week with a new walking program, says Erin Palinski-Wade, RD, author of Walking the Weight Off for Dummies. The experience showed that as heavier you start, the faster you’ll shrink. To start with the new program you can follow these tips from Palinski-Wade and some other experts.
Check with your doctor
Walking can be applied to every type of body—but your activities should put a strain on your muscles, heart and joints. For you who haven’t been exercising, the consultation with your primary care doctor is a good idea, just to eliminate any concerns or think you need any testing ahead of time.
When you begin, pay attention to your signs that body is sending, such pain, nausea or lightheadedness. With the great concern, san is chest pain, severe headaches, pain that shoots down your arm or up your neck and when they developed you have to stop your workout and check with your health care team.
A pair of high-quality sneakers is first where you can start equipping yourself. It is an advice to go a half-size up from your regular work shoes since feet tend to swell when you exercise.
Walking doesn’t require an expensive athletic wear, but investing in a few key pieces that make you much more comfortable on the sidewalk or path. For women is crucial to buy sports bra— that should support but not squish.
Your sportswear should be made of moisture-wicking fabrics, which sop up a sweat to keep you comfortable and dry. Choose styles with a bit of stretch, so they don’t pinch if you take a bigger step.
Fight the chafe.
The combination of sweat, movement and clothing can irritate your skin. By applying petroleum jelly or plant-based balm on your thighs, arms, neck or anywhere else you’re prone to painful rubbing.
Start where you are—if you haven’t worked for a while, then 10 minutes of motion each day will be enough. Each week, increase by 5 minutes, which will adapt your body and reduce your risk of injury as you get fitter.
The great things about exercise in general (especially with walking) it is cumulative during the day, so you can break the time in more session to make it easy for you. The amount of burned calories and earned health benefits will be better with less stress on your schedule.
Maintaining a steady program you’ll build endurance and begin to walk, naturally faster with less effort.
After a period of steady striding, you can add in some speedier intervals (brief bursts of faster walking), because researchers recently found that people who varied their walking pace burn up to 20% more calories than those who stride at a steady pace.
Calm aches and pains.
The new routine can cause a small amount of soreness, because of the terrain—for instance, so your calves might feel tight after walking or minor muscle aches. In many cases applying ice or a cooling pack will be the solution to alleviate these problems.
If soreness alters your gait or limits your movements then you can take a day off, or if your aches occur around your joints rather than just in your muscles. If it is more serious, a few days of rest and icing don’t resolve these issues, you should see a sports doctor or physical therapist for advice.
As motivation is crucial for best results, stay motivated by tracking your progress in a training journal. That will show you the signs of improvement and motivate you more.
Make it fun.
Enjoying in walking will provide you with better results and include something that enhances it, such:
– Investment in a fitness tracker—Instant feedback makes each step more rewarding, and motivated to do more.
– Add an application to your Cell (MapMyWalk or others)
– Make a playlist of your most motivating songs.
– Invite a friend and spend some time catching up as you step.
– Mix it up., by changing the route every 2 to 3 weeks, grab a pair of light hand weights or bump up the incline on the treadmill.