Everyone wants fast results when they start a weightloss exercise program, however faster isn’t always sustainable or better for your body type. According to the National Heart, Lung and Blood Intitute of America, your ideal aim should be to lose between half and one kilogram of fat each week.
Walking at a pace of 5.6 kilometers per hour for 30 minutes, a 70 kilogram person can burn about 149 calories, or 298 calories in one hour. Over the course of 60 days this is 17,880 calories, or just over 2.2 kilograms. You are going to have to increase that intensity, and make dietary changes, to lose 9 kilograms in two months.
Step 1
Protect your feet and joints from discouraging discomfort that will literally stop you from staying commited to your walks by wearing shoes that are comfortable to walk in. Also, keep your body in the game by wearing workout clothes made of fabric that allows air to move around your body so your sweat can keep you cool as it evaporates from your body.
Step 2
Starting with a moderate pace for the first 5 minutes allows your body to warm up and get ready for more intense activity. This ‘moderate’ pace is based on your individual ability and fitness level and isn’t the same for everybody, so listen to YOUR body, don’t compete with anybody.
Step 3
Using your arms for momentum, bend the elbows and swing back and forth so that you can take longer, faster strides. Whether you are walking outside or on a treadmill, push yourself until you are walking at a brisk pace.
Step 4
Keep up your brisk, challenging pace for 50 minutes after your initial 5 minute warm up, then slow down. The last five minutes of your workout is a cool-down, your body is like an engine it is designed to perform but can also overheat. As the word itself says, the cooldown gradually cools, or calms down the cardiovascular system and allows your body to return to its regular state after a training session. This involves bringing the heart and respiratory rate, body temperature and metabolism back to their normal levels.
This is a very important part of your workout because, by not allowing the body to properly cool down and return to it’s normal state after a workout, we risk damaging the cardiovascular and musculoskeletal system. This not only increases the likelihood of stiffness in the days that follow, but blood pooling can also occur. If you suddenly stop moving after vigorous exercise, the blood that was being pumped throughout your body during training can pool in your legs and feet, which can lead to dizziness and potentially fainting.
Step 5
According to the American College of Sports Medicine, keep all walks a minimum of 60 minutes. Perform them five to seven days per week for weight loss. Stretch after you’re done walking to maintain flexibility and help prevent muscle soreness.
Let’s Get Moving!
Keep challenging your body by changing your route or adding more rigorous settings to your treadmill workouts. Try adding steep roads or more challenging incline settings on your treadmill to burn more calories during your walks. You can walk your dog or push kids in a pram outside to help burn more calories during your walk too.
Try adding high-intensity interval training during your walk by alternating one minute of brisk walking with 30 to 60 seconds of speed walking, just below a jogging pace to burn more calories. To reduce your weight-loss goal, reduce your caloric intake by 10 to 20 percent, and focus on whole grains, lean proteins and fresh fruits and veggies.
Try to be more active throughout the day with cleaning after yourself, using the stairs whenever possible, parking farther from your office or destination or even playing outside with your kids, a pet or a friend.
Keeping it real…
Having unrealistic expectations is a sure way to demotivate yourself and self sabotage. It is possible to lose 9 kilograms in two months, but it may take longer. Talk to your doctor or healthcare provider before beginning any new exercise program.
Don’t put undue strain on your shoulder or hip joints by holding hand weights, dumbbells or strapping on ankle weights to increase intensity. Also don’t get overzealous and abruptly start exercising all day everyday, in all likelihood your next stop will be the emergency room at your local hospital or even death!
Share your progress, achievements, challenges and questions on the Tiger Athletic Challenge Group We want to hear about how far you walked, where you went and what you felt like. Did you discover an ability or inner strength you thought you had lost or didn’t have? or simply reconnect with or inspire a friend or loved one to take some time and just take a walk with you? Tell us!
Tiger Athletic is a private, appointment only gym. Whether you’re looking to diversify your workout regime or find a new way to sweat, we have you covered to tone, shape, or maintain your already enviable frame in Sandton’s most progressive and exclusive gym.
Start your journey to a healthier, stronger you today by claiming your complimentary fitness, nutrition and lifestyle evaluation.
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