THE most important point to remember when keeping fit is to aim for a healthier lifestyle instead of trying to lose weight at any cost.
Lose weight slowly and remain healthy - it should become a way of life.
Walking is an excellent exercise whether you are 15 or 70 and is adaptable to all kinds of lifestyles.
Experts say it is one of the best exercises you can do as it strengthens the cardiovascular system, tones muscles, increases flexibility, reduces stress and burns fat.
It also puts minimal stress on the body: A walker's foot receives one to one-and-a-half times the body's weight each time it strikes the ground compared to running which places three to four times the body's weight with each stride. This can mean fewer injuries.
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Combined with a light weight-training programme, the results can be fantastic. Indeed, this combination is the choice for losing excess fat and weight.
One hour of brisk walking burns an average of 348 calories. One pound of fat is equal to 3,500 calories. So work it out - 348 calories multiplied by 365 days equals 127,020 calories. If you divide this figure by 3,500 you get the number of pounds you could lose each year - 38 to be precise.
Walk briskly, changing your stride every mile to avoid back or hip strain. By changing stride it also helps to firm legs and the bottom. Try walking heel to toe rather than shuffling your feet along.
Walking correctly will also make the journey easier and avoid calf and shin strain.
If you find walking at 4mph too hard, just do 2 to 3mph or whatever speed is right for you.
Aim for your own pace. Make it enjoyable, find a route that is good for you, if you live near the beach or park that is even better.
Clear air is good - the higher oxygen intake the more calories you burn off - and get yourself a good pair of runners or walking shoes that have plenty of cushioning to avoid impact with hard surfaces. Don't use shoes that are ancient or hurt your feet.
As you get fitter you should put a little Vaseline on your heels and toes and wear good socks to prevent friction or blisters.
Also it is important to remember to go forward using your heels and toes when walking to avoid knee and back strain.
Stride Walking - for those who are finding it too easy, stride walking may be better for you. Simply use light arm and ankle weights. It's like cross country skiing without skis. Use arm movements briskly and aim for 5mph.
Stair climbing - if you have access to a building with lots of stairs you would have access to one of the best aerobic exercises of all. Climb at a pace that will not leave you exhausted, keep an eye on your heart rate target zone.
Subtract your age from 220 and use 70 per cent of that result to find your target zone.
Keeping your pulse rate in the target zone for 15 to 20 minutes will give you the best cardio and conditioning results.
Remember walking around the kitchen and office does not count. Happy trails.
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