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Walking Burns more Calories than you think

It might surprise you but the simple act of walking daily burns quite a few calories.
 
Exercise & Calories Burned per Hour
130 lbs
155 lbs
180 lbs
205 lbs
Walking 2.0 mph, slow
148
176
204
233
Walking 2.5 mph
177
211
245
279
Walking 3.0 mph, moderate
195
232
270
307
Walking 3.5 mph, brisk pace
224
267
311
354
Walking 3.5 mph, uphill
354
422
490
558
Walking 4.0 mph, very brisk
295
352
409
465
Walking 4.5 mph
372
443
515
586
Walking 5.0 mph
472
563
654
745

However it is very silly when you realize that most people don't think of walking as a good exercise. Mostly I think because its not as quick as jogging or running, but if you read the chart above you will see that if you just walk briskly or almost jogging then you can burn quite a few calories in a single hour.

Part of the problem is that people do it everyday and it seems so easy... But for those of you looking to get the most out of your walks here are tips to step up your walk to make it a highly beneficial cardiovascular exercise:

1. Walk Faster

It seems like a no brainer but a fast walk really makes a difference. You're walking fast enough when the breath increases and the heart rate is elevated. You should feel like you're exercising!

2. Move your arms / Power Walking

Those speed walkers are not just swinging their arms to look determined. Pumping the arms brings more blood to the heart and therefore, offers more cardiovascular benefits.

3. Do Intervals

Just like a run. Speed walk super fast for a couple of minutes and then do a minute at a less intense pace for recovery. Here is a sample timing:

Fast Walk 4 minutes, Slower Walk 2 minutes. Repeat 10 times for 1 hour.

4. Walk Often

One or two walks a week is better than nothing but for results aim for 4 to 5 one-hour walks per week.

5. Eat like any other activity

Walking requires fuel. Eat a good meal before and take in food for recovery afterward.


6. Get a Walking Stick for Hiking

If hiking in the woods get a walking stick so that you are moving your arms more while you walk. It will also benefit your back and core muscles.

Follow these tips and pump of your walking regimen for a non-impact, healthy and result-promoting exercise.

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