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Weight loss
Scientifically, it has been established that walking burns calories and helps you shed kilos as effectively as a high-intensity workout. A University of Pittsburgh study tracked 201 overweight women between 21 and 45 for a year. Some walked off 1000 calories per week; others, 2000.
In each group, some ambled along while others maintained a brisk pace. Ultimately, the 1000-calorie group lost an average of 13 pounds (6 kg approx) regardless of speed. Those in the 2000-calorie group shed about 20 pounds (9 kg), regardless of pace. My six-day weight-loss walking plan for Prevention, combined with sensible eating habits, can help you lose up to 4.5 kilos a month like many of my clients.
Eat sensibly to cut down on the total calorie intake
* Eat smaller portions, several times a day
* Never skip a meal
* Control fat and sugar intake. Less than 20% of the total calories should come from fats
* Drink enough water especially before, during and after the walk
If you are consuming 2500 calories a day, try to cut back to 1500. The suggested calorie combustion from walking is 1500 per week. With diet control, you can push it to 7000 per week. Always remember, to lose one kg of weight you need to burn 7700 calories.
However, remember to
* Walk at a fairly brisk pace—approximately 5.6 kmph for 30 minutes a day in the beginning. Later, try to take it up to one hour, six to seven days a week.
* Warm up before the walk and cool down and stretch after the walk.
* Wear the right shoes
* Walk till you start sweating
* Increase the level of difficulty by frequently changing terrain if possible. Walk uphill at times.
* Rotate shoulders
* Do the standing cat stretch. Stand with feet shoulder width apart. Bend forward at the hips and rest hands just above the knees. Tuck chin in towards chest as you arch your back upwards. Hold for 15 seconds. Release and lift head up, make a downward arch with your back and hold for 15 seconds.
* Build up pace after four minutes
To cool down
* Stand with feet wide apart, both hands on thighs. Curl spine. Relax. Repeat seven times.
* Stand with feet together. Flex one knee, take heel close to buttocks. Hold ankle close to back and feel the stretch in front of the thigh. Hold for 15 seconds on each side.
* Do forward lunges. Hold for 15 seconds on each side.
* Hold right leg forward and balance on left leg. Point and flex toes several times.
Ensure you are walking with the shoulders back, abdomen in, spine relaxed. Unlock the knees, bend elbows at waist and swing arms. Land with the heel of your foot. Roll on the full foot and push off onto the next stride. Do not slap the foot down or walk on toes.