Home » Health » Weight Loss

Walking for Weight Loss: Secrets to a Successful Walking Workout Plan

Jun 19, 2008
Walking contains all of the necessary qualities that you need to lose weight and become healthier. It exercises the major muscles and gets your heart rate up, which can, in turn, boost your metabolism and help you lose weight.

Starting a walking program is easy, no matter what your age or current level of fitness. Some consider walking to be the perfect exercise because it is low impact and you can increase your level of exercise as your strength grows. All you need to get started is a good pair of walking shoes and some determination.

If you haven't exercised in a while, it's best to start slow. Most people find that a 15-minute brisk walk is enough to get their heart rate up and their muscles moving. Even though you'll want to walk for longer periods of time in the future, this can be enough to get you started with a walking plan.

Once you've done 15 minutes per day for a week to ten days, you can start increasing your distance and your time. Stretch yourself further each day until you've built up to 30 minutes of walking time. After the first five minutes of walking, your body moves out of the warm-up phase, and then you can move into calorie burning territory. When you walk for 30 minutes, you'll have plenty of calorie-burning time in your workout to make it worthwhile.

While you are walking for weight loss, it's important that you keep up the proper intensity level. One good rule of thumb: you should be exercising at an intensity that allows you to carry on a conversation, but if you are able to speak comfortably for long periods of time without taking a break or if you are able to comfortably sing a song, ramp up your intensity a bit. You should break a sweat during your 30-minute walk and you should keep the same pace until you do a 5 minute slow down at the end of the walking.

Once you've started your walking program it's important that you keep going. After the first week, you're bound to see a remarkable difference in your energy level, which will help you to keep going.

To stay motivated, mark a date on your calendar three weeks from when you begin and make a deal with yourself. If you keep walking each day until that date, reward yourself with something special. To stick to your weight loss goals, make sure to reward yourself with a non-food item, such as a shopping trip or some new music to work out to.

Walking can be an effective way to lose weight and to improve your health at the same time. Because it's accessible to everyone and easy to do, it's the perfect way to start exercising. With persistence and determination, you can make walking a part of your life.
About the Author
Jamie Jefferson writes for Momscape.com and Susies-Coupons.com, where you'll find reviews and coupons for popular online diet plans, including weight loss programs in Canada . You can also see her top online diet recommendation.
Rating:
Please Rate:
(Average: Not rated)
Views: 165
Print Email Report Share
Article Categories
    • Artists
    • Gambling
    • Humanities
    • Humor
    • Movies
    • Music
    • Photography
    • Tattoos
    • Television
    • Classic Cars
    • Motorcycles
    • Recreational Vehicles
    • SUVs
    • Trucks
    • Vans
    • Branding
    • Business Opportunities
    • Careers and Jobs
    • Corporate
    • Customer Service
    • Direct Mail
    • Entrepreneurship
    • Ethics
    • Financing
    • Franchising
    • Home-Based Business
    • Human Resources
    • Import and Export
    • Leadership
    • Management
    • Market Research
    • Marketing and Advertising
    • Negotiation
    • Network Marketing
    • Networking
    • Organizational
    • Presentation
    • Project Management
    • Public Relations
    • Small Business
    • Strategic Planning
    • Team Building
    • Telemarketing
    • Training
    • Data Recovery
    • Databases
    • Games
    • Hardware
    • Networks
    • Operating Systems
    • Programming
    • Security
    • Software
    • Spyware and Viruses
    • Ask an Expert
    • College and University
    • Home Schooling
    • K-12
    • Languages
    • Online Education
    • Psychology
    • Accounting
    • Credit
    • Currency Trading
    • Debt Consolidation
    • Insurance
    • Investing
    • Leasing
    • Loans
    • Mortgage
    • Mutual Funds
    • Personal Finance
    • Stock Market
    • Structured Settlements
    • Taxes
    • Wealth Building
    • Coffee
    • Cooking
    • Gourmet
    • Recipes
    • Wine and Spirits
    • Arts and Crafts
    • Babies
    • Collecting
    • Elderly Care
    • Genealogy
    • Hobbies
    • Parenting
    • Pets
    • Pregnancy
    • Woodworking
    • Feng Shui
    • Gardening
    • Home Appliances
    • Home Security
    • Interior Design
    • Landscaping
    • Affiliate Programs
    • Article Marketing
    • Auctions
    • Audio
    • Banner Advertising
    • Blogging
    • Broadband
    • Domain Names
    • E-Books
    • E-Commerce
    • Email Marketing
    • Ezines and Newsletters
    • Forums
    • Internet Marketing
    • Link Popularity
    • Pay-Per-Click
    • Podcasting
    • RSS
    • Search Engine Marketing
    • Search Engine Optimization
    • Security
    • Social Media
    • Spam
    • Video
    • Viral Marketing
    • Web Design
    • Web Development
    • Web Hosting
    • Copyright
    • Cyber Law
    • Intellectual Property
    • National, State, Local
    • Patents
    • Regulatory Compliance
    • Trademarks
    • Buying
    • Selling
    • Baseball
    • Basketball
    • Boating
    • Cycling
    • Extreme Sports
    • Fishing
    • Football
    • Golf
    • Hockey
    • Hunting
    • Martial Arts
    • Running
    • Scuba Diving
    • Soccer
    • Swimming
    • Tennis
    • Dating
    • Divorce
    • Marriage
    • Weddings
    • Astrology
    • Buddhism
    • Christianity
    • Faith
    • Hinduism
    • Islam
    • Judaism
    • Meditation
    • Metaphysical
    • New Age
    • Cable and Satellite TV
    • Cell Phones
    • Communication
    • Gadgets and Gizmos
    • GPS
    • Satellite Radio
    • Video Conferencing
    • VoIP
    • Addictions
    • Coaching
    • Goal Setting
    • Motivational
    • Stress Management
    • Time Management
    • Clothing
    • Electronics
    • Fashion
    • Gifts
    • Jewelry
    • Causes and Organizations
    • Environment
    • History
    • Holidays
    • Men's Issues
    • Nature
    • Philosophy
    • Politics
    • Women's Issues
    • World Affairs
    • Air Travel
    • Camping
    • Cruises
    • Destinations
    • Outdoors
    • Article Writing
    • Book Reviews
    • Copywriting
    • Fiction
    • Non-Fiction
    • Poetry
    • Quotes
    • Screenplay
    • Tools and Resources