Walking for Fitness and Weight Loss

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Walking for Fitness

Walking is great exercise for weight loss and fitness here's some facts, figures and tips to get you motivated.

Exercise for Weight

Loss
Fitness and Weight
Loss Go Together
Easy Exercise Ideas
Tips for Getting Some
Exercise
EXERCISE REVIEWS
Reebok Step DVD

Dance Mat
Spinning
WLR FREE TRIAL

Calories Burned
Walking Speed
Walking Exercise
Plan

Join any time between 24th March & 19th May

Walking Safety

Ideas to Walk
More

Progress Chart

An 8 Week Challenge
Don t underestimate walking as a form of
exercise its possibly the perfect aid for
weight loss and improving general fitness
levels. Regular walking will help you get
fitter, strengthen your heart, tone your
muscles and instil a general feeling of wellbeing and positive self -esteem.
Join WLR's 8 week Walk the Weight Off Challenge
from 24th March to 19th May 2006 by posting a
new message on the Walk the Weight Off message
board. (Message Board launches 25th March. Start
a free trial of WLR to access message boards).

Rebounding
Reebok Deck

EXERCISE
WALKING

Walk the Weight Off

Challenge 2006

Take 5 Exercise Plan

30 Fun Ways to Burn
300 calories

Page 1 of 5

We challenge you to get out and about and fit as

much walking into your day-to-day lives as
possible. Walking can be done anywhere and it is
easy to fit into even the busiest lifestyle. Park the
car, miss the bus, abandon the lift and lets walk
the weight off.
How Many Calories Does Walking Burn?
The amount of calories you burn walking increases
with the speed / length of your walk. The table
below gives you a rough guide:
Walking
Speed

Track how
many calories
you burn
walking , with
the Weight Loss
Resources
exercise diary.
Try it Free for 3
days
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Add to favourites
Print a Walking
Progress Chart

Walking for Fitness

Calories burned* in
10mins

20mins

30mins

2mph

26

52

79

3mph

42

85

128

4mph

61

122

184

*Based on a 40 year old female of 5'5" tall who weighs

12st 7lb and is moderately sedentary. These are 'extra'
calories, i.e. on top of those you would normally burn.

Omron HJ-113
Pedometer

You can input your walking into your WLR Exercise

Diary for a personal calculation of how many extra
calories you burn.
What's My Walking Speed?

http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm

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Walking for Fitness and Weight Loss

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When you enter your walking into your Exercise

Diary be sure to select the correct walking speed
(you can choose 2mph - 4mph). If you are walking
to improve your fitness 4mph will be more
appropriate.
You can calculate your walking speed in two ways:
1. Time how long it takes you to walk a mile
(pre-measure it in the car)
or
2. Count the number of steps you take in 1
minute
Look up your figure on the chart below and read
across to find your walking speed:
Steps/Minute*

Minutes/Mile

70

30

Mile/hour
2

90

24

2.5

105

20

120

17

3.5

140

15

*Based on a 2 foot stride

Walking Exercise Plan

Week By Week Targets
Week 1 - 30 minutes, 5 days this week
Week 2 - 30 minutes, 5 days this week
Advanced: Try to include 1 minute speed walking
Week 3 - 30 minutes, 6 days this week
Advanced: Try to include 2 minutes speed walking
Week 4 - 30 minutes, 6 days this week
Advanced: Try to include 3 minutes speed walking
Week 5 - 30 minutes, 6 days this week
Advanced: Try to include 4 minutes speed walking
Week 6 - 30 minutes, 6 days this week
Advanced: Try to include 5 minutes speed walking
Week 7 - 30 minutes, 6 days this week
Advanced: Try to include 6 minutes speed walking
Week 8 - 30 minutes, 6 days this week
Advanced: Try to include 6 minutes speed walking
As you are walking alternate your speeds. Start off
slowly and build up to a brisk pace and then slow
down again as you near the end of your walk.
Once you have started walking regularly, increase
your pace, try including a few hills to walk up and
down, increase your distances and time taken to do

http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm

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Walking for Fitness and Weight Loss

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certain routes.
The more adventurous of you can try Power
Walking. Power Walking exercise involves walking
at a fast pace with a more athletic gait. It takes
some practise but get into it and you will burn
those calories and improve your overall muscle
tone, getting the benefit from this very effective
form of exercise.
Ideas for Fitting More Walking into Your Day
At Home
l
l

Get up early and go for a walk

Cancel the paper / milkman and walk to the
shop instead

If you run out of essentials, walk to the local

shop to buy them - don't take the car

Walk whilst talking on the phone

At Work
l

Walk to work. Alternatively park your car in

the furthest space in the car park and walk.
If you take the train or bus, get off a stop or
two early and walk the rest of the way, done
regularly this will really help to improve your
fitness.

Don't take the lift, use the stairs

Don't phone / email colleagues in the same

office - walk to them
Go for a walk at lunch time - ask a colleague
to join you and enjoy the break
Cancel the sandwich man and walk to the
local shop instead

With the Kids

l
l

Walk your children to school / playgroup

Take younger children out for a walk in the
pram / pushchair - maybe to the park
Find the time for one walk each week with
each child - make this your special time when
the two of you are alone and you can chat /
catch up
Plan fun exploration walks for the kids - get
out and explore your local neighbourhood
Make it your mission to plan a new walk for
each weekend - look out for local parks,
country walks, etc
If you drop your children at clubs / parties
etc. don't spend the time driving back and
forth, go for a walk instead.

http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm

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Walking for Fitness and Weight Loss

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With Friends
l

Plan to go walking for fitness once a week

with a friend

If you plan to meet friends walk to their

house, or get them to meet you half way

Offer to join your friend when they are

walking the dog

Walking Safety & Equipment

It is essential to get yourself some good walking
shoes. Prevent sore and achy feet by wearing
shoes which are light, comfortable fitting and
flexible.
Wear light-coloured and/or reflective clothing so
you can be seen!
Face the traffic: If your walking routes do not have
bike paths or sidewalks and you are forced to walk
on the road, always walk in the direction facing
oncoming traffic.
If you are walking alone, make sure you stick to
well used and well lit routes and paths and tell
someone else the route you are taking and planned
times. If at all possible, walk with a training
partner. Not only does this increase your safety
while walking; it also makes your training so much
more enjoyable.
Don't forget to Keep A Tally!
To help you keep a tally of minutes walked, inches
lost and weight loss we've created a printable tally
chart... Click here
10,000 Steps
Find out about the latest fitness recommendation:
walking 10,000 steps a day. Plus, some hints on
where to fit in those extra steps. Read it here.
Working for Walkers
Ramblers Association - www.ramblers.org.uk
Britain's biggest walking charity, working for 70
years to promote walking and to improve
conditions for everyone who walks in England,
Scotland and Wales.
Keep an Exercise Diary
You can use the exercise diary in WLR to work out
how many calories you burn during all types of
exercise. Try it Free for 3 days.
Get Inspired
Visit Steve Vaught's Fat Man Walking site for his
amazing experiences walking across America to
lose weight.

igh

http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm

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Walking for Fitness and Weight Loss

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Published: 17/05/2006
The tools and information on the Weight Loss Resources site are intended as an aid to weight loss and
weight maintenance, and do not offer medical advice. If you suffer from, or think you may suffer from, a
medical condition you should consult your doctor before starting a weight loss and/or exercise regime. If
you decide to start exercising after a period of relative inactivity you should start very slowly and consult
your doctor if you experience any discomfort, distress or any other symptoms. If you feel any discomfort or
pain when you exercise, do not continue. The tools and information on the Weight Loss Resources site are
not intended for women who are pregnant or breast-feeding, or for any person under the age of 18.
Copyright 2006 Weight Loss Resources Ltd. All product names, trademarks, registered trademarks,
service marks or registered service marks, mentioned throughout any part of the Weight Loss Resources
web site belong to their respective owners.

http://www.weightlossresources.co.uk/exercise/plans/walking_fitness.htm

29-May-06