Safest, cheapest, easiest are three words that best describe walking as a form of exercise. A brisk walk is superior to a casual jaunt. You are in the outdoors, taking in all that fresh air and sunlight (Vitamin D), the least you can do is enhance your workout regimen. By understanding how walking can help hone your body and how many calories it burns when you do it a certain way, you can alter your activity to make the most of it.
At 3.5 to 4 miles per hour, you are looking to lose an average 400 calories. This is possible with brisk walks, not ‘lazy’ strolls.
A brisk 30-minute walk every day can make a world of difference to your health. A 150-pound person can lose around 300 calories merely speed-walking on flat terrain at 3.5 miles an hour. Imagine the heart health (cardiovascular) possibilities of sticking to this schedule and losing a potential 1000 to 2000 calories per week! Your walking workouts just improved.
A pedometer is an excellent tool or device for walkers. It keeps track of your steps, which should preferably be in the 3000 to 5000 range (minimum, maximum).
These exercises also need to be brisk and active, not calm and relaxed; that will only beat the purpose.
Keep your arms in a 90-degree position, not too rigid, and ensure that they move in that angle as you swing them in accordance with your speed-walking steps.
Keep your elbows close to the side (no chicken flapping), your hands normal and unclenched (no fists), and your wrists straight (no weird angling or twisting). Some exercises have you turning your wrists as you walk or slightly skewing as you lift light dumbbells but we are talking about when your hands are free and your focus is on speed-walking only.
Arm action inspires your body to speed up, and increase pace and distance. You can burn at least 5-10% more calories with good arm swings to complement your speed-walking.
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