Walk Those Pounds Away
Walking is a great form of moderate exercise that not only helps you lose weight, but is also healthy for your heart. The great part about walking as an exercise is that you aren’t limited to a particular time or location. Walking doesn’t require special clothes or equipment. You don’t need to join a fancy gym. You can walk before or after work, or if you drive to work, you can park your car a block or two from the office and walk the rest of the way. If you take the bus or train, get off a stop before your station and walk. An enclosed mall could be the perfect place for your walk in bad weather. You can even walk on your lunch break for a refreshing break from the office.
Walking is the ideal aerobic exercise for good health, fitness, and weight loss without the dangers of strenuous exercise. If you want to lose weight permanently, then the energy burned during your exercise should come from fats and not from carbohydrates. During the first twenty to thirty minutes of moderate exercise like walking, only one third of the energy burned comes from carbohydrates, whereas two thirds comes from body fats. During short bursts of exercise, two thirds of the energy burned comes from carbohydrates and only one third from body fat. It stands to reason, then, that a continuous exercise, like walking, which burns primarily body fat, is a lot better for permanent weight reduction than short spurts of strenuous exercise.
Because strenuous exercise burns carbohydrates it causes a drop in blood sugar, which actually increases your appetite. Walking, on the other hand, redirects blood away from the stomach to the exercising muscles and decreases appetite. Walking also increases the body’s metabolic rate, which helps to burn calories at a faster rate.
The only way to beat the battle of the bulge is to burn those unwanted pounds away. Walking burns approximately 350 calories per hour, so you can lose one pound of body fat for every ten hours you walk. A twenty minute brisk walk daily will burn enough calories to help you lose weight quickly. Ten minutes twice a day is just as good. The following table will give you an idea of the energy expended in walking, which is actually the number of calories burned per minute or per hour, by walking at different speeds.
Walking Burned in Thirty Burned in Sixty
Speed per Minute Minutes Minutes
Slow (2 mph) 4 5 130 160 260 320
Brisk (3 mph) 5 6 160 190 320 380
Fast (4 mph) 6 7 190 220 380 440
Race (5 mph) 7 8 220 260 440 520
Speed per Minute