Is Walking as Good a Workout as Running?

There are many reasons why people start running: to stay slim, boost energy, or snag that treadmill next to our longtime gym crush (please follow our gym etiquette tips before making any moves though!). Running can help keep the heart healthy, improve mood, and stave off sickness; plus recent studies have found running is a great way to lose and maintain weight [1] [2]. But research suggests going full speed isn’t the only route to good health [3].

via Is Walking as Good a Workout as Running?.

Am I Walking Enough to Lose Weight?

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Question: Am I Walking Enough to Lose Weight?

I am trying to lose weight. How much do I have to walk to lose weight?

Answer: For weight loss and general health, the US Surgeon General recommends: “Be physically active for at least 30 minutes (adults) or 60 minutes (children) on most days of the week.” This level of activity burns approximately 150 calories, which would burn 5 pounds in 6 months. This level of exercise reduces disease risks and should be considered the minimum daily requirement, regardless of weight.

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The Best Weight Loss

Burning Calories Walking

How Do You Lose Weight

Walk Off Weight

An Hour a Day, Most Days of the Week

Most weight loss programs recommend building up to an hour a day (most days of the week) of moderately intense physical activity , such as brisk walking . This amount of exercise burns approximately 300 extra calories, leading to losing 10 pounds in 6 months. This level of physical activity is also associated with even lower health risks for major diseases.

Watching What You Eat is Also Essential for Weight Loss

An extra candy bar or bag of potato chips each day will eliminate any weight loss you may hope for from exercise alone. To lose weight, you must eat fewer calories than you burn. Most people cannot estimate their calorie intake accurately unless they keep a food diary for a few days and do the totals. Weight loss success is due to eating fewer total calories than you burn off each day.

Printable Food Diary: Print this .pdf page to take with you to write down what you eat throughout the day.

Calore Count: Use Calorie Count to find the calories and nutrition content of each item you eat. With a free membership, you can track everything you eat and get recommendations on healthier choices.

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Weight Loss Resources

How to Walk Off Weight: Our free tutorial on walking off weight, including a weight loss walking schedule.

Walk of Life 10-Week Program: Our free 70-day program to walk off weight. Includes a food diary, daily walking lesson, daily nutrition tip and healthy recipe.

Calories per Day Calculator – Basal Metabolic Rate: Find out how many calories you body burns each day, so you can aim to increase the number burned or decrease the number you eat.

10 Things to Stop Doing if You Want to Walk Off Weight: what not to do.

Sources:

Surgeon General’s Walking Advice

CDC: The Importance of Physical Activity.

via Am I Walking Enough to Lose Weight?.

Physical activity guidelines for adults – Live Well – NHS Choices

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How much physical activity do adults aged 19-64 years old need to do to keep healthy?

To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and muscle-strengthening activity.

How much physical activity you need to do each week depends on your age. Click on the links below for the recommendations for other age groups:

early childhood (under 5 years old)

young people (5-18 years old)

older adults (65 and over)

Physical activity for adults aged 19-64

To stay healthy, adults aged 19-64 should try to be active daily and should do:

At least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week, and

muscle-strengthening activities on 2 or more days a

week that work all major muscle groups (legs,

hips, back, abdomen, chest, shoulders and arms).

75 minutes (1 hour and 15 minutes) of vigorous-intensity aerobic activity such as running or a game of singles tennis every week, and

muscle-strengthening activities on 2 or more days a

week that work all major muscle groups (legs,

hips, back, abdomen, chest, shoulders and arms).

An equivalent mix of moderate- and vigorous-intensity aerobic activity every week (for example 2 30-minute runs plus 30 minutes of fast walking), and

muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

What counts as moderate-intensity aerobic activity?

Examples of activities that require moderate effort for most people include:

walking fast

water aerobics

riding a bike on level ground or with few hills

doubles tennis

pushing a lawn mower

hiking

skateboarding

rollerblading

volleyball

basketball

5 x 30 minutes

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days a week.

Moderate-intensity activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re working at a moderate intensity is if you can still talk, but you can’t sing the words to a song.

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What counts as vigorous-intensity aerobic activity?

Examples of activities that require vigorous effort for most people include:

jogging or running

swimming fast

riding a bike fast or on hills

singles tennis

football

rugby

skipping rope

hockey

aerobics

gymnastics

martial arts

Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

In general, 75 minutes of vigorous-intensity activity can give similar health benefits to 150 minutes of moderate-intensity activity.

For a moderate to vigorous intensity workout, try Couch to 5K, a nine-week running plan for beginners.

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What counts as muscle-strengthening activity?

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like lifting a weight or doing a sit-up. A set is a group of repetitions.

For each activity, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You’ll get even more benefits if you do 2 or 3 sets.

Healthy weight

Adults who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight.

To lose weight, you are likely to need to do more than 150 minutes a week and make changes to your diet.

Start by gradually building up towards 150 minutes of moderate-intensity aerobic activity a week.

To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it’s at home or in the gym. Examples of muscle-strengthening activities for most people include:

lifting weights

working with resistance bands

doing exercises that use your body weight for resistance, such as push-ups and sit-ups

heavy gardening, such as digging and shovelling

yoga

Try Strength and Flex, a five-week exercise plan for beginners to improve your strength and flexibility.

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity, whatever’s best for you.

However, muscle-strengthening activities don’t count towards your aerobic activity total, so you’ll need to do them in addition to your aerobic activity.

Some vigorous-intensity aerobic activities may provide 75 minutes of aerobic activity and sufficient muscle-strengthening activity. Examples include circuit training and sports such as football or rugby.

via Physical activity guidelines for adults – Live Well – NHS Choices.

How Long Should You Walk Each Day?

 

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How Long Should You Walk Each Day?
Walking continuously for 30 minutes or more is best for fat-burning. At a brisk walking pace, you will cover a distance of 1.5 to 2 miles or 2.5 to 3.3 kilometers in 30 minutes.

Walk most days of the week for at least 30 minutes to burn an extra 1000 to 3000 calories per week and to improve your metabolism each day.

  • A walking workout of 30 to 60 minutes at 50-70% of your maximum heart rate is recommended for walking for weight loss. Use the Target Heart Rate Calculator to find the right heart rate, which varies by age.
  • Start with walking at an easy pace for 5-10 minutes.
  • Stop and do some stretches and flexibility exercises.
  • Walk at a brisk pace 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.