Tuesday, February 9, 2010
Can you walk yourself thin?
user
Many people looking to get
into shape and lose weight choose walking as a way to do
so. It makes sense: It is low-impact,
pleasurable, and manageable for most fitness levels, making it far
from intimidating. Further, it has been widely accepted
that walking three times a week for 30 minutes each time can help
bolster your cardiovascular health. But is walking really
enough to get into good physical condition?
Unfortunately, I would have to say no.
Saying that walking is the only thing you need is like saying
that gas is all your car needs to function properly. If you
neglect the engine, don't put oil in it and don't inflate
the tires, the car eventually will stop running properly.
Walking is a great activity to incorporate into a healthy
lifestyle, but it isn't the begin all and end all of being in
great physical shape.
If you haven’t exercised regularly for a long time, walking is a
good way to start getting back into a regimen. But to
make it really work for you, remember the following:
- Intensity: Are you strolling or are
you pushing yourself? More than the exercise itself, getting
your heart rate up into a zone of 65% - 85% your maximum heart
rate is important to making the activity
beneficial.
- Continue to Challenge Yourself: Walk on a
treadmill to pace yourself.
You should try to walking between 3.5 to 4.5 miles per hour. This
will ensure you are getting some sort of cardiovascular workout.
(If you don’t have a treadmill, get a pedometer and try to steadily
increase the number of steps you take within the 30 minutes, every
time you walk). Once you are able to walk in this range for 30
minutes comfortably, challenge yourself. Try jogging. If not, try
to walk faster and longer. As you become more fit, you will need to
work harder to get the same benefit.
- Strength Training: Try to incorporate
some strength training into your workout. It will help you to
build muscle and raise your metabolism…which will burn more
calories…which will help you lose weight.
- Eat Properly: Make sure you are eating
properly. Even if you were to walk an hour a day, every day of the
week, but you continued to eat poorly, you would not see
results.
Do you walk for weight loss? Have you seen any
improvements? Have you incorporated these other important
aspects?
Related Topics:
Related: wellness, weight loss, walking, power walking, fitness, exercise
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Posted by sita Tue Sep 8, 2009 10:47am PDT
I think you make a good point in your article, but really that could be applied to any form of cardio. (insert cardio here) "is a great activity to incorporate into a healthy lifestyle, but it isn't the begin all and end all of being in great physical shape." Points 2-4 should be applied to all types of workouts.
I think more often than not walking gets a bad rep so it's good to remind people not to feel discouraged if that's all they're doing. My workout incorporates about 3 different types of cardio, one of them is walking, and weight training. Sometimes I may be a little tired, sore, sick, whatever; and it's nice to know that just by walking I'm getting some type of health benefit.
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Posted by Roya Tue Sep 8, 2009 11:00am PDT
I walk 4 to 6 miles at least five times a week and try to vary my pace adding different routes with hills. It is a great way to stay fit and I have lost all of my post baby weight.
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Posted by andie Tue Sep 8, 2009 11:13am PDT
Dont forget that you can throw a little incline into your treadmill workout! Thats what does it for me. I walk at a 4 mph rate and incline every couple of mintutes up and down between 5 and 12. Great for glutes!
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Posted by kat Tue Sep 8, 2009 10:07pm PDT
Walking is great exercise. But are you saying we have to have the body of an athlete? Then walking alone won't achieve that. Also there are people who need more intense activity. My husband for one. He could walk all day(we used to walk up to six miles) and it didn't help him. For me it was perfect, I really didn't need more. I think the answer is yes for some people walking is enough for cardio, but you need weights too. But for some people it's just not intense enough.
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Posted by Zeplin522 Wed Sep 9, 2009 5:52am PDT
Well I'm thin and I've been walking for years. But I've always
been thin and walking is great for me. I also do weights 3
times a week. Workouts would have to vary depending on what
you are trying to achive, but walking would be a great start.
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Posted by katiej Wed Sep 9, 2009 6:43am PDT
Has anyone tried out those new shoes from Sketchers? The shape up ones? I wonder if they are similar to those smart soles? Would love someones opinion on those shoes!
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Posted by Paul Wed Sep 9, 2009 6:49am PDT
12 weeks ago had bypass surgery. Now walking + - 3 to 4 kilometers every 2nd day. Feeling great, but also feel the need to exert myself. However walking is fine for now.
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Posted by NO Wed Sep 9, 2009 7:02am PDT
BS ARTICLE! I lost 70 pounds 3 years ago by powerwalking 3-4 miles a day and changing my eating habits! I still powerwalk 4 miles a day and im in the best shape ever! Solid as a rock!
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Posted by Rowdygirl Wed Sep 9, 2009 7:16am PDT
While I appreciate what you're saying, I think you might discouraging more people than you're helping. To say that walking isn't "enough" might be sending a bad message to people trying to get started. Not everyone can go full blast into a fitness regime; some people need to start slowly and work their way into a routine that works best for them.
just sayin
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