Use These Walking Tips To Start Burning Calories and Building Muscle Now!
These walking tips will help you get the most out of each and every walk. They will give you all of the information you need to get started today. Consider them the building blocks to your success.
How Much Should I Walk? The Unites States Surgeon General, the Centers for Disease Control and Prevention and American College of Sports Medicine recommend a minimum of 30 minutes of moderate-intensity physical activity on most days of the week to enjoy health benefits. The Institute of Medicine recommends a minimum of 60 minutes physical activity on most days of the week to control body weight. A study published in the Journal of American Medicine found that women who walked longer each day were more likely to maintain long-term weight loss, which is consistent with The Institute of Medicine’s recommendations. Bottom Line: Aim to walk at least 30 minutes a day, five days a week to maintain a healthy heart. To prevent weight gain or for weight loss, aim to walk 60 minutes a day, five days a week. How Fast Should I Walk?
A good pace for fitness walking is 3.5 to 4.0 miles per hour. How Do I Get Started? Beginner walkers who haven’t been physically active in awhile should start out walking only 10 minutes at a time. It is important to start slow to prevent injuries to muscles and joints. Don’t rush yourself! If you feel out of breath and tired after 10 minutes of walking, stop and congratulate yourself on getting that far. Increase your duration before you increase the intensity. This means that if you aren’t physically able to walk for 30 minutes a day, take your time to work up to walking 30 minutes a day and then you can work on increasing your walking speed. Here are a few more walking tips: 1. Do not increase the number of minutes you walk each week too quickly. Follow the 10 percent rule. Do not increase your walking time by more than 10 percent from week to week. 2. Use the “talk test”. If you cannot manage to say a single sentence because you are breathing so heavily, you are walking too hard. If you are able to sing, you aren’t walking hard enough. 3. Consider the “hard-easy” rule. One workout should be hard for you, meaning that you walk longer or faster than what is comfortable for you. The next workout should be a walk that is comfortable. This will allow your muscles time to recuperate. Beginner walkers should rest the day after a hard workout, which would be the “easy” part of the rule. Ready, Set… Walk! Ready to get started? Here are a few more walking tips that will help you get started on the right foot. Warm Up and Cool Down. It is important to do warm up before and cool down after each walk to prevent injury. Read this article on how to
warm up for walking and cool down afterward.
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