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Berita Harian Online | Sultan Johor dahului senarai

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Jun 15, 2010

Health: How to Walk for Weight Control ► Walking Schedule #1

Walking Schedule - How to Walk for Weight Control
By Wendy Bumgardner, About.com Guide
  1. Short Day: Warm up 5-10 minutes. Stretch. Walk at target pace (determined, 50-70% of maximum heart rate) for 30 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching. Heart Rate Calculator
  2. Long Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 60 minutes. Slow to easy pace for 5 minutes. Finish with gentle stretching.
  3. Long Easy Day: Warm up 5-10 minutes at easy pace. Stretch. Walk at target pace for 30 minutes. Slow to easy pace for additional 30 - 90 minutes. Finish with gentle stretching.
  4. Day Off: When walking for weight loss, you should take no more than 1 to 2 days off a week.
Alternate these days to fit your personal weekly schedule.

Example: Day : Workout - Time at Target HR
Sun.: Long Day - 60 min.
Mon.: Day Off - 0 min.
Tue.: Short Day - 30 min.
Wed.: Short Day - 30 min.
Thu.: Long Day - 60 min.
Fri.: Short Day - 30 min.
Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.

The Long Easy Day may be spiced up by joining in a local non-competitive volkssport walk or a charity walking event.

Feeling Worn Out: If your walking workout leaves you feeling sore or worn out the next day, take a day off. If this happens each day that you walk, check your heart rate to be sure you are not overdoing it, and drop back to 50% or less of your target heart rate and cut back on the number of long days in preference for short days.

Health: Walk for Weight Control ►How Long #2

How Long and How Often to Walk for Weight Control
By Wendy Bumgardner, About.com

How Long is Enough?
  • 30-60 minutes at 50-70% of your maximum heart rate is recommended.
  • Start with walking at an easy pace for 5-10 minutes.
  • Stop and do some stretches and flexibility exercises.
  • Walk at your target heart rate for 30-60 minutes.
  • Cool down at a slower pace for 5 minutes.
  • Finish with some gentle stretches.
  • For longer walks, walk 30-60 minutes at your target heart rate and slow a bit to complete 90 or 120 minutes at a comfortable pace.
  • Heart Rate Calculator
What if I Can't Walk for 30 Minutes?
  • Start with the Absolute Beginners Tutorial or our daily Let's Get Walking 4-Week Beginners Course to build up your time and endurance.
  • If your schedule doesn't permit it, break it up into walking twice or three times a day for shorter periods. Always warm up for 5 minutes at an easy pace no matter what duration you will be walking.
How Often Should I Walk?
  • For weight loss, walk most days of the week.
  • Time spent walking per week should be 5-10 hours.
  • On your non-walking days, try some strength training exercises.
  • If you find yourself worn out, take a day off. But be sure to get back walking the following day.

Health: Walk for Weight Control #3

How to Walk for Weight Control
How far, fast, and long to burn fat
By Wendy Bumgardner, About.com

To lose weight and to keep it off, you need to get moving.

Walking Off Weight: Walking at a moderate pace for 30-60 minutes burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also associated with cutting your risk of heart disease, breast cancer, colon cancer, diabetes and stroke. Isn't it time to work 1-hour walks into your busy lifestyle?

This tutorial will describe how walking burns calories and fat, what speed is appropriate, how long and how often to walk, and methods to track your activity.


How Fast to Walk for Weight Control
How fast to walk to burn fat

Warm-Up
First, you want to wake up your muscles and let them know you plan to be active for awhile. Walking at an easy warm-up pace for 5-10 minutes tells your muscles they can't just sit back and burn up the available sugars, they need to call on the fat reserves.
This is why you should not start off at a high speed - when you do that, your cells don't get the signal that this is a long-term activity, so instead they burn up sugars only.

Work-out
The speed to walk for optimal fat-burning is a "determined" pace.
  • At this rate, you should be breathing noticeably but able to carry on a conversation in full sentences.
  • Heart rate 60-70% of your maximum heart rate.
  • Marilyn L. Bach in "Shapewalking" describes this as if you are on your way to an appointment, or up to 10 minutes late for an appointment.
  • Walk at this speed for 30 minutes at a time, once you have built up to that duration. See the Absolute Beginner tutorial to build up to that duration.
Raising your Metabolism.
Good work, you've tricked your body into dipping into your fat stores for energy. You are also building muscle and raising your basal metabolic rate so you are burning more calories all day long.

But What If I Can't Walk That Much?
Start with the Absolute Beginners Tutorial, it will get you started the right way to build up to being able to walk for 30 minutes at the fat-burning pace. It also tells when to seek medical advice and how to avoid injury. Any amount of activity over your present level will help you achieve your weight loss goals, so go slow if that is what is comfortable.
Absolute Beginners Tutorial
Faster and Faster

Walking with racewalk style at paces under 13-minute miles will burn more calories per mile. I recommend this if you are already walking 20 miles a week as described above. In your case, to achieve more results purely from waking you may want to build speed as well as duration.

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