{"id":3270,"date":"2013-03-18T00:00:00","date_gmt":"2013-03-18T00:00:00","guid":{"rendered":"https:\/\/1millionbestdownloads.com\/weight-loss-how-to-walk-off-10-pounds\/"},"modified":"2013-03-18T00:00:00","modified_gmt":"2013-03-18T00:00:00","slug":"weight-loss-how-to-walk-off-10-pounds","status":"publish","type":"post","link":"https:\/\/1millionbestdownloads.com\/weight-loss-how-to-walk-off-10-pounds\/","title":{"rendered":"FYI: Walking Can Be a Surprisingly Good Workout"},"content":{"rendered":"
When you make the decision to lose weight, simply adding walking into your daily exercise regimen may not immediately come to mind—but maybe it should.<\/p>\n "Fast-paced walking, when combined with healthy eating, is hugely effective for weight loss," Art Weltman, PhD, director of exercise physiology at the University of Virginia, tells Health<\/em>. And those simple steps can have a big impact on your overall health, cutting your risk of everything from heart disease to depression. <\/p>\n But here's the thing: You'll reap more results if you speed up a bit, rather taking taking a leisurely daily stroll. That doesn't mean you have to pick up the pace to a race-walker speed—you just need to move at a more challenging rate. "There is a strong relationship between intensity of exercise and fat-burning hormones," says Weltman. "So if you're exercising at a pace considered to be hard, you're likely to release more of these hormones." The best part: When women walk, deep abdominal fat is the first to go. That's a scientific fact we can get excited about.<\/p>\n Another added benefit of walking at a quicker speed: Although you're moving faster, power walking is still easier on the joints than running. "During walking one of your feet is always in contact with the ground," says Weltman, "but during running there's a float stage where your whole body is lifted in the air. Then you come back down and subject your body to the impact."<\/p>\n That's why walking is a smart long-term fitness plan. To get you off on the right foot, here's a complete primer on how to use walking for weight loss, if you and your doctor have decided that's the best option for you.<\/p>\n RELATED: This 30-Day Squat Challenge Will Transform Your Butt in 4 Weeks<\/a><\/strong><\/p>\n To make sure your pace is on point, use these guidelines from exercise physiologist Tom Holland, author of Beat the Gym<\/i>. Aim for 30 minutes at power-walk intensity three days a week. That time can be completed all at once, or you can break it up into spurts with recovery strides (stroll or brisk walk) in between.<\/p>\n This program from Holland mixes a regular walking workout with interval routines to help you reach your power-walking quota of 30 minutes, three times a week. Aim to walk on three nonconsecutive days—doing one of the below plans for each day—and either rest or cross-train on the other 4 days of the week. If you cross-train (think power yoga or swimming), you'll help your body recover faster. <\/p>\n RELATED: 7 Functional Movement Patterns Trainers Want You to Master<\/strong><\/p>\n When it comes to walking, your body and brain know what to do. Makes sense—you've been doing it since you took those first wobbly baby steps. But here are a few tips on perfecting your form, just in case.<\/p>\n RELATED: 7 Easy Pilates Moves for a Quick Core Workout<\/a><\/strong><\/p>\nHow fast (and how often) should you walk? <\/h2>\n
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Give this walking plan a try <\/h2>\n
Tempo day<\/b> <\/h3>\n
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Long interval day<\/b> <\/h3>\n
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Short interval day<\/b> <\/h3>\n
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How to perfect your walking form <\/h2>\n
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How to take your walking workout up a notch <\/h2>\n
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