Walk away the pounds

Walking is probably one of the most forgotten about ways to get in shape. It is one of the most cost effective ways to exercise because it costs you nothing other than possibly a pair of shoes. If you live close to the beach, you could walk barefoot which would cost you nothing at all. Imagine that, something that is of pure benefit and costs you nothing other than time. Walking is very beneficial for heart health as well as weight loss. Walking can be a great fat burner for your body. It is also low impact, which means it will have little negative effect on your joints. If you find yourself experiencing slight discomfort in your joints from walking try an elliptical trainer. The elliptical simulates walking without any impact on your body.

A pound of fat equals 3500 calories. This means that in order to burn off  one pound of fat, you must expend 3500 more calories than you eat that particular week.  There are two ways to accomplish this, you can either decrease your caloric consumption or increase your activity level. It would be to your benefit to do both, which would expedite the process.

Calories burned per mile by walking

Speed/Pounds	100 lb	120 lb	140 lb	160 lb	180 lb	200 lb	220 lb	250 lb	275 lb	300 lb
2.0mph	57	68	80	91	102	114	125	142	156	170
2.5mph	55	65	76	87	98	109	120	136	150	164
3.0mph	53	64	74	85	95	106	117	133	146	159
3.5mph	52	62	73	83	94	104	114	130	143	156
4.0mph	57	68	80	91	102	114	125	142	156	170
4.5mph	64	76	89	102	115	127	140	159	175	191
5.0mph	73	87	102	116	131	145	160	182	200	218

 

This chart should help give you an idea of the calories burned per mile by walking. The poundage is obviously your body weight and the speed at which you walk. Both of these will affect the number of calories burned.  The next time you hear someone say I can not afford to hire a personal trainer to lose weight, you can now refer them to this article or simply recite the information you have now gained and tell them Xcellerated Speed Training gave you this information.