| Like all aerobic activities (bicycling, swimming, running, dancing, circuit training), walking is an excellent and efficient means of burning fat for fuel. But compared to all aerobic activities, walking tops the list as the most effective and easiest choice.
Why?
Because to initiate a walking program, the only requirements are a pair of comfortable walking/running shoes and the desire to get moving. I won’t speak to your motivation, but when it comes to costly resources, there are no membership fees, dance instructors, personal trainers, pool facilities, or laborious commutes to a specific fitness destination. In fact, a walking program doesn’t require any exercise equipment or specific instruction whatsoever to get started. All you need to do is simply place one foot in front of the other.
You can walk anywhere, at anytime, and with or without anyone.
As a physical therapist/athletic trainer – and a personal trainer before there was such a profession – I know that one pound of fat is the equivalent to 3500 calories. So simple math dictates to lose one pound on the weight scale you must burn 3500 calories worth of energy or consume 3500 calories less of food. (The latter approach will not strengthen your cardiovascular system, lower your blood pressure and blood cholesterol, or increase your muscle mass and metabolism.)
It is also important to note that walking burns approximately 100 calories per mile. So should your walking program increase to ambulating three miles a day times four days a week, your caloric expenditure would be roughly 1200 calories per week.
I know what you are thinking: That’s only a third of a pound!
And yes, you would be correct. But were you not walking, that third of a pound would still be stuck on your waistline, buttocks, or thighs. In addition, regular walking stimulates more muscle mass and your metabolic rate – the rate at which your body burns calories when you are at rest – and therefore, enables you to burn calories while you are lounging on the couch while watching your favorite television show! -- PC |
