Walk Off The Weight - Walking for Weight Loss

One pound of fat equals 3500 calories. To calculate how you burn calories take your weight and times the distance. This equals the energy used walking. Time is not as significant as distance. You will burn more calories if you increase walking a mile in 13 minutes or less, but it is suggested to increase distance before speed. For a 180 pound person, typical calories burned is 100 calories.
The Calorie Chart:

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

Aside from the benefit of burning calories, there are many health benefits associated with walking including:

* Reduce the risk of coronary heart disease and stroke
* Lowers blood pressure
* Reduces high cholesterol
* Reduces body fat
* Reduces the risk of colon cancer
* Increases bone density and helps to counter osteoporosis
* Helps with osteoarthritis
* Reduces the risk of non insulin diabetes
* Increases mental well being
* Helps with over all flexibility

Dieting is important in losing weight with the proper amount of exercise. Dieting alone rarely works. It is important to introduce exercise into your lifestyle. Walking is ideal for those wanting to lose weight. Walking also plays a significant role in the body's metabolism as fat is burned instead of sugars, which help you to lose weight.
According to the United States Department of Health regular participation in physical activity is associated with reduced mortality rates. Yet another benefit of walking.
Walking Styles

* Race walking
* Nordic walking
* Power walking
* Freestyle walking

There are many styles of walking with each being geared towards physical conditions, age groups and temperament. Race walking is a sport of the Olympics.
Race walking is brisk walking. With each step one foot has contact with the ground while or bending the knee as it passes under the body or having their feet lose contact with the ground. Race walking is a sport of the Olympics.

Power walking is considered a moderate-impact activity and requires good shoes. Power walking should include a distance 4.5 mile distance brisk walk at 7.2 km per hour. This will burn the optimal number of calories.
To burn the optimum number of calories, aim to walk at about a 4.5 miles (7.2 km) per hour. If you walk at this pace, you can burn approximately the same number of calories as someone jogging at the same speed. This is a pretty good clip, so if you haven't been walking regularly, you should work up to that speed gradually.

Nordic walking is a form of walking that uses ski poles and is somewhat of a cross between walking, cross country skiing, and running. It is a total body workout and burns up to forty percent more calories than regular walking does.

Freestyle walking is a walking that many kids engage in and is somewhat like a skateboarding, rollerblading, and
Snowboarding all in a pair of shoes. This is simply walking while flips off fences, slides down handrails and jumping off curbs.
Whether participating in one of the various styles of walking or just plain simple walking, it is a wonderful means of weight loss.

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