subject: Burn Fat & Get Fit the Old Fashioned Way [print this page] If you have been looking for a simple but effective way to burn fat, you should consider walking. Walking is a natural form of exercise that is low impact and does not require any special equipment. The only requirement to get started is choosing the right clothing, mapping out your path, and putting one foot in front of the other.
Benefits of Walking
When you decide to burn fat by walking, you will experience the following benefits:
* Weight management
* Mood elevation
* Reduce or manage diabetes
* Helps increase "good" cholesterol (high density Lipoprotein or HDL)
* Helps reduce "bad" cholesterol (low density Lipoprotein or LDL)
* Help with lowering your blood pressure
How to Get Started
Getting started is easy, but it is wise to plan by setting goals and establishing the means to track your progress so that you can measure your results. The great thing about walking to burn fat is that you should begin to see improvement in your overall health with just a modest amount of effort.
A good starting goal to shoot for is 30 minutes of non-stop walking; with the long term goal of 60 minutes as your overall objective.
You should also determine your target heart rate. This can be done with a heart monitor, or you can estimate your rate based on your age. Here's how:
1. Calculate your maximum heart rate with this formula:
Maximum heart rate = 220 minus your age.
So, for a 44 year old person, the maximum heart rate is 220-44=176
2. Your target heart rate is 65% to 85% of your maximum heart rate.
Thus, for a 44 year old, the target heart rate is between 65% to 85% of the maximum heart rate of 176.
65% of 176 = 114
85% of 176 = 149
Therefore, to get the most benefits out of physical activity, a 44 year old must maintain their heart rate between 114 beats per minute to 149 beats per minute.
3. You will need to check your pulse while exercising to ensure you are within your target heart rate. To make this easier, consider investing in a heart rate monitor.
A good rule of thumb is your exercise intensity should be such that you are able to talk (but not sing) while working out.
Another important consideration is selecting the right clothes to wear. Footwear should be comfortable. You should also wear socks to prevent blisters. Choose loose fitting, comfortable clothes that are layered for appropriate weather. Your clothes should breathe; allowing perspiration to evaporate. If you walk after dark, wear bright colors and reflective tape so motorists can spot you easily.
Allow time for warming up and stretching. Warm ups should involve walking slowly at first to get comfortable, then increasing your pace as your muscles get warmer. Stretch you calves, quadriceps and hamstrings once muscles are warm to avoid injury.
To track your progress, keep a record of the distance you walk and the length of time it took. You can use an online tool or log your results in a simple spreadsheet. This will help motivate you over the long haul.
Keep At It
If your goal is to burn fat by walking, you will need to stay committed to se results. Remember to make it fun by creating some iPod "jams" to listen to or by inviting a spouse or friend to partner with you.
Change up your routine and walk path. Try several different routes to add variety. If you plan on walking alone, be sure to take precautions such as telling someone the route you'll be taking, taking along your cell phone for emergencies and avoiding remote areas.
Even though you are walking to burn fat, this step-by-step journey will lead you on to better health and fitness for life.
