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Guidelines and Advice About Walking Exercise

Best Exercise Workout to Improve Cardiovascular Fitness and Muscle Endurance
How to Walk to Get Fit, Burn Calories and Control Weight
Walking Exercise

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Walking Exercise Fitness Workout

Walking

Walk for Better Health and Weight Control

Walking is a really good exercise workout. In fact, according to fitness and health experts, walking is one of the best aerobic exercise routines for your heart. No need for expensive gym equipment, just walk at a brisk but comfortable pace for 20 to 30 minutes, three times a week. See also Treadmill Exercise

Walking is a Good Exercise Workout for Heart Health

Walking two miles a day for 5 days a week n can reduce the risk of a heart attack by nearly 30 percent. That's according to a major health and fitness study of 73,743 women. Participants who walked 2.5 hours a week (roughly 20 minutes a day) reduced their cardiovascular risk by about 30 percent. Women who walked more than this reduced their heart risk even more, but the point is that 20 minutes a day was enough to gain a significant improvement in heart health.

Walking Exercise is a Good and Safe Type of Workout

More vigorous types of workout may help you develop more muscle, endurance or flexibility, but these workouts can lead to strained muscles and joints. Brisk walking, by comparison, carries far less risk of injured knees, damaged ankles and tennis elbows suffered by people who exercise at a higher intensity.

A More Vigorous Walking Routine

A good way to intensify your workout, is to try power-walking. This can help to burn extra calories, again without the added injury risk of vigorous gym workouts. Power-walking involves swinging your arms as you walk, up to shoulder level. Try it outdoors, or on a treadmill. Power-walking pumps extra blood around the body and makes your heart work harder.

How Many Calories Does Walking Burn?

A brisk walk burns about 100 calories per mile. [This is based on a 150-pound woman. If you weigh more, you’ll burn extra calories; if you weigh less, you’ll burn fewer calories.] Power-walking burns 200-250 calories per mile.

How Often Should I Walk For Optimum Weight Loss?

Beginner
20 minutes, 6 days a week.

Medium
25 minutes, 7 days a week. Increase walking time by 10 per cent each week until you reach 40 minutes.

Advanced
Continue to increase walking time by 10 percent until you reach 60 minutes, 7 days a week. If you don’t need to lose body fat, you can walk 30 minutes a day, 3 days a week to stay fit.

How To Start Walking

Don’t overdo it at first. Aim to walk at a modest pace for 20 minutes a day during which your breathing is a little faster but not panting. If you don’t live in an environment where it is safe to walk, consider buying a treadmill. Walk on the treadmill for the same time as you would outdoors. Also, make sure your footwear gives your feet the right support. Healthy, comfortable feet are crucial for walking!

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