Walking Schedule – How to Walk for Weight Control…

Get up off your butt…MOVE MORE

(We know this works because the person in the picture, Kris, has shown us all how it is done)

Walking is an excellent exercise for fat burning. While any exercise can burn calories, brisk walking for 45 minutes mobilizes the body to dip into fat reserves and burn stored fat. Walkers can also achieve the exercise intensity that uses more fat as fuel.

The Fat Burning Zone

The fat-burning zone is at 60-70% of your maximum heart rate. In this zone of exercise intensity, 85% of your calories burned are fats, 5% are proteins and 10% are carbohydrates.This zone is achieved with a brisk walking pace. In this zone, you will be breathing heavier, feeling increased exertion, and probably sweating, but you are still be able to carry on a conversation.

Walking is a great cardiovascular aerobic exercise that most healthy adults can do without equipment or special training. The best exercise for fat-burning is the one that you enjoy and do daily.

Day Off: When walking for weight loss, you should take no more than 1 to 2 days off a week.

Alternate these days to fit your personal weekly schedule.

Example: Day Workout – Time at Target HR
Sun.: Long Day – 60 min.
Mon.: Day Off – 0 min.
Tue.: Short Day – 30 min.
Wed.: Short Day – 30 min.
Thu.: Long Day – 60 min.
Fri.: Short Day – 30 min.
Sat.: Long Easy Day 30 min. at target HR, 30-90 easy.

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