If you are an absolute beginner and have led a sedentary lifestyle, you will need to take it easy when you start your fat-burning walking regime. If you follow this program, you should be able to achieve the ability to walk for up to 30-60 minutes at a brisk pace very quickly.
Getting ready to start walking for weight loss
If you have led an inactive lifestyle for any length of time, or have any health problems, talk to your doctor before starting your walking regime. While walking is an easy exercise, it is exercise nevertheless, and you must be sure that you are not going to over-exert your body.
What to wear
For your walking program, you want to wear loose, comfortable clothing that allows you to move freely.
Depending on the climate you are walking in, you can wear layers of light clothing that you can remove or put back on if you feel too cold or too warm. Use natural materials. High quality cotton, wool and fleece are great. Of course, super-products like GoreTex are fine as well.
Socks should be comfortable and fit snugly to stop them from rolling or bunching. There are a number of running socks available made specifically for this purpose. I can assure you that blisters are something you really don't want experience.
Shoes are your best friend
Shoes are the tools for your walking program. They must fit well, but leave enough room for your feet to expand slightly as you walk (they do that). Good walking/running shoes are flexible so as your foot rolls through each pace, the shoe bends easily both forwards and from side to side. If the shoe feels stiff, find a different pair.
Walking for weight loss: technique
Ok, lets start putting one foot in front of the other. It doesn't matter where you walk; the base technique is the same. Treadmill, street, forest or track - doesn't matter.
You want to walk maintaining a good posture and use your arms and feet in such a way that you are propelled forward with the best power possible with the least amount of effort.
Good posture is important as it allows you to breathe easily and to avoid back pain. While walking, stand tall and straight, but do not arch your back. You don't need to lean forward or back, rather keep your position as straight as possible. Don't keep your eyes cast down, but look 20-30 feet ahead instead.
The walking step is a rolling motion. Strike the ground with your heel first, and then allow the foot to roll naturally from heel to toe before pushing off with your toes for the next stride. Do not "flap" or land on the ball of your foot. Someone once told me that you should try to walk and run "upwards" rather than "forwards".
Get your fat-melting walking schedule for the first 4 weeks
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