Fitness walking is easy, safe and inexpensive. Itís
aerobic, it burns calories, and itís an ideal fat-burning
activity. It conditions the heart, improves muscle
tone and strength, relieves stress, and can help with
back pain, osteoporosis, respiratory problems, diabetes,
arthritis, cardiac rehabilitation and a variety of
other health problems. Walking is an injury-free way
for everybody to keep fit, and fit kids are fitter
when all the family walks together.
to Walk for Weight Control
Weight is determined mostly by the balance of calories
- how many you burn vs. how many you eat each day.
To lose weight, you need to increase your activity
to burn more and/or eat fewer calories each day.
A pound of fat equals 3500 calories. To lose 1 pound
a week you will need to expend 3500 more calories
than you eat that week, whether through increased
activity or decreased eating or both. Losing 1-2 pounds
of fat a week is a sensible goal, and so you will
want to use the combination of increased activity
and eating less that will total 3500 calories for
weight x distance = energy used walking. Time does
not matter as much as distance. If you speed up to
walking a mile in 13 minutes or less, you will be
burning more calories per mile. But for most beginning
walkers, it is best to increase the distance before
working on speed. A simple rule of thumb is 100 calories
per mile for a 150 pound person.