Whether you’ve gotten out of your regular exercise habit this summer or just need some extra motivation, walking is a wonderful way to jumpstart (or reinvigorate) your weight-loss and health goals. In addition to offering benefits like reduced stress levels and better cardiovascular health, walking can be done anywhere, on a variety of terrain and just requires a good pair of walking shoes.
This two-week program is designed to kickstart your walking routine, but feel free to repeat it, add an extra day, lengthen your walk time and/or increase your pace (if you feel up for more) to extend the challenge. Be sure to listen to your body as you go, and adjust the recommendations to meet your personal preferences, schedule and current fitness level. Try tracking your walks on an app like MapMyRun so you can see (and celebrate) your progress.
After a 3–5 minute warmup walk (use this time to progressively build your speed as you start to move, check in with your posture and breathing), aim to maintain a powered-up pace for the duration of your walk to help build your aerobic capacity and cardiovascular fitness. Your breathing should be quick, but still under control (you could talk in short sentences at this intensity, about a 5–6 on a 1–10 scale*). Wind down your walk by spending the last 5 minutes at a more comfortable pace and allow your breathing and heart rate to steady.
Walking For Weight Loss: 2 Week Plan For Getting Fitter
After a 3–5 minute warmup walk, add some interval training to maximize your calorie burn. Alternate 2–3 minute intervals of a steady, power pace (intensity of about a 5–6 on a 1–10 scale) with 30–60 seconds of a very fast pace walk (intensity about an 7–8 on a 1–10 scale). As you build your fitness, you can increase the length of the more challenging intervals (building to one minute) and, if you like, decrease your moderate pace/recovery time (shortening from 3 minutes to 2, for example). Wind down by spending the last 5 minutes at a more comfortable pace and allow your breathing and heart rate to steady.
Consistency is the key to success with any exercise, and finding ways to enjoy the process can make it easier to stick with your plan. Spend at least one of your walk days this week simply getting out, moving and connecting with your body, your surroundings and even your loved ones. If you can, let go of a time and an intensity-specific goal — don’t worry about miles logged or calories burned — just experience movement for the sake of moving your body and feeling the energy you are generating. Explore a new route, bring a friend or family member along to catch up or take your dog for a walk to a new park — whatever brings you joy. Go for as long as you like, and for bonus points, focus on some things you’re really grateful for this week. Gratitude is a wonderful way to stay present and appreciate your body, no matter where you are in your current journey.
On your non-walk days, focus on building strength, stamina and flexibility with total-body strength exercises and/or add in a stretch session, like this one for walkers and runners, to continue improving your overall fitness and, in turn, your walking potential.
Walking Workouts For Lose Weight
Participate in any activity you enjoy, such as swimming, gardening or yoga. These activities don’t have to be strenuous, but rather keep your body moving in a way that feels fun.
Jessica Smith As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.Whether you're a city dweller or prefer the rolling hills of this green and pleasant land, walking is one of the easiest ways to get active, and you can definitely look to walking for weight loss. With an average of 2, 900 of you looking up 'walking for weight loss' every month, it's safe to say that the question of whether a quick stroll or your daily 10k - though you'd be surprised to find you may only need half that number - can help you lower body fat is on your minds.
PT Sam McGowan about the intricacies of this cheap but versatile practice. Scroll on for your beginner four-week walking for weight loss plan, as well as all the answers to your walking for weight loss queries.
Best Ways To Lose Weight Fast In 2 Weeks With Pictures
Remember: losing weight safely and sustainably is the best way to go. Talk to your healthcare professional if you have concerns about your weight loss program.
For anyone who dreads intense HIIT home workouts, you'll be pleased to hear they're not the only option if you're trying to lose body fat, and walking is a legit option for weight loss.
'When it comes to walking for weight loss, movement, in general, is great – it's all about energy balance, ' McGowan explains. In other words, you need to be expending more energy (calories) than you're taking in. This is known as being in a calorie deficit.
Walking Weight Loss Plan
McGowan continues, 'When we’re trying to lose weight we need to be in a calorie deficit – this means burning more calories than we’re eating.'
Increasing our daily movement (through an activity we can perform for a sustained period, like walking) is a great way to increase daily calorie expenditure.
While any form of exercise will help you increase your daily calorie burn (some potentially in a shorter time), walking for weight loss is an accessible starting point for many people. It doesn't require more than a very basic level of fitness and strength. It's also low impact and doesn't necessitate any kit, save for perhaps some good footwear.
Walking For Weight Loss: Steps To Success
Exercise (and walking) isn't the only strand of healthy weight loss, though and actually, it's more efficient (and accurate) to create a calorie deficit through your nutrition.
Fortunately, we've got a veritable treasure trove of handy guides to help you lose weight by walking. The list starts with beginner-friendly help, progressing to more advanced. If you're brand new to walking for weight loss, stick with steps 1 and 2.
So, to answer the question, 'Can you lose weight just by walking?' Absolutely. You just need to dial in your nutrition, too.
Week Walking Plan For Weight Loss
Does walking help you lose weight? Yes, but before you chuck on your kicks and head for the park, there are some need to knows, to avoid putting yourself at risk of injury. Whilst it might be a low-impact activity, you still need to do it right.
Lift your torso up and out of your hips and sense your body ‘lengthening’. This will prevent you from lapsing into a slouch and ‘walking heavy’, which could hinder the way walking for weight loss works.
'Good posture allows you to take full breaths and fully engage your core muscles, as well as your legs and glutes to achieve a better, more powerful stride, ' says David Wiener, training specialist at fitness app Freeletics.
Walking For Weight Loss
Your head weighs around four-and-a-half kilos, so don’t drag yourself down by staring at the ground on your walking for weight loss quest. Cast your gaze forward, so your head is balanced on your neck and spine.
By keeping your body upright, you'll be able to land with your feet directly underneath your body – this will help you to walk lightly.
'Overstriding can be the cause of injuries, so make sure your steps aren’t too big, which can add additional pressure to your joints, and hinder your walking for weight loss progress, ' Wiener explains.
How To Walk To Lose Weight (with Pictures)
Keep your elbows bent at 90 degrees, your wrists and hands neither floppy nor rigid and move your arms backwards and forwards slightly across your body.
'A strong-arm motion can burn 5-10% more calories and add speed, which will again increase calorie burn, ' says Wiener. It's a handy hack to walking for weight loss, and one that people often let slip.
Take time to practise walking slower than you would normally, so you can be conscious of whether your footfall is light or heavy, whether your head feels poised on your neck and spine, and whether you can sense unnecessary tension in your arms, shoulders and back. This will all help your walking for weight loss advancement.
Week Walking Program To Kickstart Fitness
‘Strike the ground heel first and roll through the step from your heel to your toe, pushing back off with your toe before striking the ground again heel first, ’ Wiener says. Again, this one will help prevent any injuries that could stop you achieving your walking for weight loss goal.
McGowan designed this plan particularly for beginners who want to lose weight by walking. That said, even if you're just looking to get your daily steps up, stick around – this plan is an effective way to help you build walking stamina. Plus, it helps to have a plan if you're aiming for a higher step count.
Fun fact: 10k steps will require about 1 hour and
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