Walk Your Way Fit!

“It requires a direct dispensation from Heaven to become a walker.”
~Henry David Thoreau

Have you been looking for an easy, fun way to get fit? One that
doesn’t involve costly equipment or a ton of time?

Would you like to:

• Lose weight?
• Improve endurance?
• Tone muscles?
• Enjoy long range health?

Did you know that you can reap these benefits (and more) just by
walking? You can! But, what most people don’t know: in effort to
achieve a certain result, you need to use a specific program (or
a combination of them).

When first making the commitment to a walking program, you’ll need
to establish your goals--ask yourself: “What’s my main fitness

Next, you need only match up your goal to one of these five programs.
Choose from: weight loss, cardio conditioning, muscle toning, long
term health or a combination of all of these.

Here’s a thumbnail sketch of each simple program:

* Weight Loss

Benefits: Flatten tummy, shrink hips, tighten thighs, reduce
excessive fat.

Type of walk: Moderate; 45-60 minutes, daily.

Calories expended: 2,000-2,500 per week.

*Cardio Conditioning

Benefits: Strengthens heart, improves aerobic endurance, helps you
perform better during other aerobic activities, and helps you recover
more quickly from physical exertion.

Type of walk: High intensity, brisk pace; 20-30 minutes 3-4 days
per week.

Calories expended: 800-1,000 calories per week.

*Muscle Toning

Benefits: Improve muscle strength, endurance, body firmness and
increase metabolism.

Type of walk: Moderate, with resistance; 20-70 minutes 2-3 days per

Calories expended: 500-3,000 calories per week.

Notes: Use hand weights-light hand or wrist weights and swing them
in a controlled manner. When doing so, flex your arm muscles,
keeping them as close as possible to your trunk.

* Long Term Health

Benefits: Done consistently, this walk will increase energy, reduce
stress and fatigue, improve risk of heart disease, improve mood,
improve self-esteem and ad years to your life.

Type of Walk: Consistent walks; 30+ minutes, daily.

Calories expended 2,000 per week.

* Have it all! Mix up all four.

Type of walk: Choose one program each day, 4 times per week or check
out some of the great walking videos here:

My Mom’s story: When I was a teen-ager my mother and I used to
exercise together. After some years, however, my Mom’s priorities
changed and she found herself about 30 pounds overweight. Once she
made the commitment to make a change, she used the combination of a
daily walk and a sensible diet. The result? She lost one pound per
week for 30 weeks and is back to her thin self once again!

A couple things before you begin. Most importantly, before you begin
any fitness program, check with your doctor. Also, to make your
walking workout a positive experience, invest in proper footwear.
You will want to have flexible sneakers, walking shoes or
(what I usually recommend) “cross-trainers.” They are available
at all sporting goods stores: make the investment, you’ll be glad
you did!

And speaking of proper form, most people also do not realize that
there is a “way” to walk for the greatest benefit. It’s easy:
first, strike the ground with your heel, rolling your foot to your
toe. Then, push off with your toe. Repeat this with your opposite

That's all there is to it! With a little effort and your new
flexible shoes "made for walkin'" you are well on your way to
walking yourself fit!


Laura Turner, C.P.T.
you contradict yourself

one time your putting that walking is great then your saying:

Walking for Fat loss?
With obesity and disease increasing dramatically, many fitness experts are recommending walking for weight loss and fitness. Some are even going so far as saying that walking is the best way to burn fat and lose weight. I strongly disagree with this and am going to show you why walking is NOT effective at burning off body fat.

Yes, you read that correctly...

Walking is NOT effective at burning body fat and if your goal is fat loss you might be wasting your time. I am not saying that walking is not beneficial, I am saying that if fat loss is the primary goal, there are far better choices that will deliver far better results.

The primary benefits of walking are increased blood flow and circulation, improved recovery, and a strengthened immune system. There are several reasons why walking in not the best choice when it comes to fat loss. Here are just a few:

1. Walking does NOT burn a lot of calories

The lower the intensity of the activity or exercise the smaller the number of calories burned per unit of time. For example, you can burn more calories in 15 minutes of bicycling at a high intensity level than you can in 45 minutes of easy walking.

2. Walking does NOT result in a large increase in metabolism

Another downside to walking is that because it’s generally low intensity it results in only a small increase in metabolism that will only last approximately 1-2 hours after the walk. On the other hand, metabolism increases are larger and last longer (4-24 hrs or more) when you perform high intensity cardio workouts.

3. Walking does NOT deplete muscle glycogen

Low intensity exercise like walking does not deplete muscle glycogen levels and therefore, later that day if you have excess calories they will likely be stored as body fat whereas if you deplete the glycogen the excess calories will primarily be stored in the muscles.

So why then do so many fitness and health experts recommend walking for weight loss? One reason is that people don’t want to hear that they have to work hard so they figure some activity is better than none. Another reason is that the body burns more fat for fuel when exercising at an easy pace, however, the total amount of energy used is so small that you end up burning off little body fat. That’s also why when you choose the “fat burning” program on your treadmill or bike it has you exercise at any easy level. Yes, you’re burning fat, but so little that you’d have to exercise at that easy pace for hours and hours each day.

High intensity cardiovascular/aerobic exercise is much more effective in burning off the excess body fat. In fact, several studies have been done to prove this. In one study they compared one group who did moderate level aerobics for 45 minutes with another group who performed high intensity workouts for 15 minutes. They did before and after fitness testing including body fat analysis and found that the group who performed the high intensity aerobics lost nine times as much body fat!

Want more proof?

Compare the bodies of a walker, marathon runner, and sprinter. If you are not familiar with what a sprinters body looks like, it is very muscular and has little body fat while on the other hand the body of a walker will likely have the opposite, little muscle and more fat. The sprinter does little or no low intensity exercise and does primarily short hard bursts of work while the marathoner overtrains so much they burn off both the body fat and the muscle and that’s why they tend to look almost sickly thin.

So what should you do then if your main objective is to shed those excess pounds of body fat?

Two things:

1. Perform some form of high intensity cardio 2-4 times per week
2. Stabilize blood sugar to minimize the storage of new fat

I know some of you by now are saying “I can’t do high intensity exercise, I have a bad knee” and don’t worry, I have a solution for you. The good news is that high intensity is all relative to you and your current fitness level. For example, fast walking up and down hills may be high intensity for you... it all depends. So don’t think that you have to start running or something like that. Just slowly start to increase the intensity of your cardio workouts while also maybe decreasing the time because you can either work hard or you can work long.

Also, you can make almost any activity or exercise high intensity.... here are a few examples:

-increase your speed
-use an incline or hills
-increase resistance
-perform intervals ( the most effective method)

Obviously, some exercises/activities or better suited than others but the point is if you want to burn more fat and make your workouts as productive as possible you need to increase the intensity.

To learn more about high intensity cardiovascular exercise please check out the following articles:

As with any changes to your fitness program be careful and don’t over do it. Just because high intensity workouts burn more fat, don’t think that you’ll get even better results by doing it everyday - that will quickly lead to over-training and a loss of muscle which will only make it even harder to burn off the fat.

So if your primary goal is fat loss, don’t waste your time walking and instead focus on progressive, high intensity cardio to maximize the effectiveness of your workouts.

Jesse Cannone is a certified personal trainer and author of the best-selling fitness ebook, Burn Fat FAST. Be sure to sign up for his free email course as it is full of powerful weight loss and fitness tips that are guaranteed to help you get the results you want.

If your confused...contact the authors...I just post the articles I dont write em. ;)

Thats two different articles - two different authors.