When you're walking to lose weight, your form, pace, and breathing is especially important. Mastering a good walking technique takes some time. But with practice, it will become second nature and will help you increase and maintain your pace comfortably.
You should always be aware of a couple of things when you are walking to lose weight. Watch your form and posture, pay attention to your pace and breathing. If these techniques are in place, you will now be able to pick up your pace for maximum benefit.
Form and Posture
Form is very important as it will help you to walk faster and for longer periods of time. This way you will naturally increase the burn factor and lose weight much quicker. If your form is good you don’t get tired as fast, which means you will be able to use more of your stomach and back muscles for longer periods of time. When you do this it will increase the overall efficiency of your work out.
Follow these tips to help you improve:
Heel First: Your heel should hit the ground first. Roll your foot through to the toe. Take shorter steps. By taking shorter steps, it gives you a better work out and it is also easier on your joints.
Swing your Arms: It is best to bend your arms at a 90-degree angle and swing them toward the middle of your body, however don’t cross the center line of your body. By doing this it gives you a better aerobic workout; you will burn more calories and use more muscles in the upper part of your body. When you swing your arms for some reason, you seem to be able to move faster. Another thing to remember is do not clench your fist, curl the fist lightly.
Stretch your Spine: In order to improve and maintain your posture, stretch the spine tall. Your head should be in line with your spine, don’t tilt it back or don’t tuck your chin. If you are walking up hill during your walks you could strain your neck and it can also affect your breathing.
Contract your Stomach: When you stretch the spine it is a good idea to tighten your stomach muscle slightly which will help to support your lower back.
Pace and Breathing
Your pace, or how fast you walk, will affect your breathing. It is only natural if you are walking at a brisk pace your breathing is going get harder. This is also a great aerobic benefit to you as it gives you the same results as jogging.
Maintain a Brisk Pace: You want to walk at a brisk pace at all times. But remember you should be able to walk and talk at the same time. If you can’t talk easily just drop your pace a little until you find the right speed.
Breathe Easy: Your pace you set will increase your breathing rate. You will want to be slightly winded but comfortable. If you are breathing so hard that you can’t talk, you are overexerting yourself.
Picking up the Pace
Once you have incorporated these techniques you are ready to pick up the pace. The ultimate goal is to increase your heart rate and maintain this level for 30 to 60 minutes.
A good way to do this is after you've been walking comfortably for about five minutes, increase your speed for a minute or two, then drop back down to your steady pace.
A Heart Rate Monitor will show you that your pace is where it should be to maximize your weight loss efforts. The Bowflex Fit Trainer 10M Strapless Heart Rate Monitor Watchwill not only let you keep track of you heart rate during your walk, but it also includes a programmable heart rate zone with audible and visual alarms, as well as it counts calories and fat burned during workout! this will take all the guess work out of the equation, and it will tell you that your walking regime is going to achieve what you have set out to do - which is to lose weight while walking!
When you are walking to lose weight always challenge yourself to get the full benefit of each workout. If you use the proper techniques mentioned here and continue to challenge and change your workout intensity, you will continue to lose weight and improve your overall fitness level. Isn’t that what we all want?
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For more information and tips on Walking to Lose Weight, visit my blog at: http://here2loseweight.blogspot.com, and if you are interested in losing weight to reduce the risk of heart disease see me at http://www.squidoo.com/2-B-HeartHealthy.
Blaise Iannaci is an internet entrepreneur who is revolutionizing the way most people make, and save money on the internet today. He is currently offering information and tips on overall Health and Wellness!