September 2013 Newsletter
Reshape Your Physique with Power Walking
There are many different aerobic exercises that you can do to lose weight - from jumping rope to running to rowing, a large variety of exercises help to produce aerobic results. Dieters need to do aerobic work both for fat loss and health factors—the key is finding and performing the right kind of aerobic work. When all of the various considerations of reshaping the physique are factored in to the aerobic equation, there is one aerobic exercise that stands out far above the crowd for those who want to reshape their body—power walking.
Power walking is perfect for reshaping the body. Hollywood trainers are asked all the time if walking truly is a workout—and most agree that it’s a great way to burn calories and get in shape. Dr. Dukan would say “walk as if you are late for an appointment—briskly.” Getting your heart rate up is key to improving your cardiovascular fitness. Most dieters often ask—will walking alone help me lose weight? Yes! In fact if you weigh 180 pounds, you’ll burn 100 calories per mile. If you weigh 120 pounds, you’ll burn 65. So if you’re overweight, you’ll see results more quickly.
Accelerate your progress to True Weight with these 8 Tips to Enhance Your Walking Program!
1. Pace - The pace that corresponds to moving as quick as you can generally falls in the 3.5-5 mph range. This rate will elevate the heart sufficiently and burn fat as fuel.
2. Duration - You will need to power walk for at least 20 minutes. The body starts to burn fat for fuel after about 20 minutes of nonstop aerobic work.
3. Try interval training - Change up your usual walking routine with alternate bursts of fast, intense walking followed by periods of slower strides to allow your body to recover. This will shift your metabolism into high gear and you burn more calories and fat than working out twice as long at a steady pace.
4. When to walk - One of the best times to go for your power walk is right after getting up in the morning—at that time your body is prepared to burn fat. When you wake up in the morning your glycogen storage is low so you tend to more readily burn fat for fuel—so an early morning power walk takes advantage of this, burning ample amounts of fat—especially if you go for 40 minutes or more.
5. Firm your abs - Use a neoprene waist cincher while you power walk to draw out extra water from your tummy—it’s not just for post pregnancy celebs!
6. Burn it off - Increase heat and enhance the effectiveness of your power walks with neoprene shorts or capri pants! These pants help to increase blood flow, and accelerate metabolism to burn more calories!
7. Strengthen your arms - To increase the intensity of your walk try adding hand weights—you can pump your arms or incorporate bicep curls as you power walk. You can start with 2 or 3 pound hand weights and increase to 5 pounds as you get stronger.
8. Protect against aging - Dr. Dukan says walking for 30 minutes a day not only helps you lose and stabilize your weight—but it helps you live longer and keeps you in better physical condition. Walking also enhances your mental health—it activates the production of endorphins—the neurotransmitters for pleasure—and serotonin, the “happiness hormone.” Serotonin deficiencies contribute to the onset of depression—so start walking!
Dr. Dukan prescribes walking on all 4 phases of his diet—his recommendations are:
- In the Attack phase, 20 minutes a day
- In the Cruise phase, 30 minutes a day. If stagnation lasts longer than 7 days, increase this to 60 minutes a day for 4 days.
- In the Consolidation phase, 25 minutes a day.
- In the Permanent Stabilization phase, you should walk at least 20 minutes per day.
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