Fitness Walking
walking =fitness?
if i walk for 1 hour,5 days a week,and im eatign healthy.how long will it be before i start seeing results....no weights or cardio,or nothing,just walking
Walking is a great way to burn calories and fat as part of a Weight Loss program.You burn as many calories walking a mile as you do running it (most people do not understand this).
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.
A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.
Your weight x distance = energy used walking. Time does not matter as much as distance. If you speed up to walking a mile in 13 minutes or less, you will be burning more calories per mile. But for most beginning walkers, it is best to increase the distance before working on speed. A simple rule of thumb is 100 calories per mile for a 180 pound person.
# At this rate, you should be breathing noticeably but able to carry on a conversation in full sentences.
# Heart Rate 60-70% of your maximum heart rate.
# Marilyn L. Bach in "Shapewalking" describes this as if you are on your way to an appointment, or up to 10 minutes late for an appointment.
Walking with racewalk style at paces under 13-minute miles will burn more calories per mile. This is recommended if you are already walking 20 miles a week.
30-60 minutes at 50-70% of your maximum heart rate is recommended.
To calculate your target heart rate go to: http://walking.about.com/cs/calories/l/blcalcheartrate.htm
Short Day: Warm up 5-10 minutes. Stretch. Walk at target pace (determined, 50-70% of maximum heart rate) for 30 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching. Heart Rate Calculator
Long Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.
Long Easy Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 30 minutes. Slow to easy pace for additional 30 - 90 minutes. Finish with gentle stretching.
Day Off: When walking for weight loss, you should take no more than 1 to 2 days off a week.
Alternate these days to fit your personal weekly schedule.
Example: Day : Workout - Time at Target HR
Sun.: Long Day - 60 min.
Mon.: Day Off - 0 min.
Tue.: Short Day - 30 min.
Wed.: Short Day - 30 min.
Thu.: Long Day - 60 min.
Fri.: Short Day - 30 min.
Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.