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Sabtu, 01 Juni 2013

How to Lose Weight Walking the Track

How to Lose Weight Walking the Track

Burning calories through exercise is an integral part of losing weight. If you live near a track, take advantage of it. You won't have to worry about tripping over cracks in the sidewalk or being hit by cars along the side of the road. And you'll be able to track your walking progress more easily.

Instructions

    1

    Get shoes made for walking. This will help ensure the health of your feet, shins, ankles, knees and hips.

    2

    Ask someone to meet you at the track if you are not comfortable walking there alone. Exercise can be much more fun with a partner.

    3

    Walk the track slowly the first time around. Get familiar with the surface and layout. Find out how long the track is. One lap around a standard track is a quarter of a mile. (That means four laps equals 1 mile.)

    4

    Consider buying a watch to keep track of how long you've been walking and how long it takes you to walk one lap. Then multiply that time by 4 to get your 1-mile time.

    5

    Schedule your walks around the track three to four days a week at first, then increase it to five or six days a week for moderate to light exercise. If you decide to push your body one day and walk much faster or longer than normal, take a day off before walking again. Your body will tell you it needs a rest by feeling sore and tight.

    6

    Slowly increase the number of minutes you walk, how fast you go and how many laps you do. Push yourself gently at the beginning to allow your body to adjust to this new track-walking regimen.

    7

    Set goals for yourself---the more you succeed, the more motivated you'll be. One of the benefits of a walking around a track is that it is easy to measure distance in laps. For example, if you're just beginning your track-walking exercise routine, set a goal to walk 15 minutes a day for four days during the first week, keeping track of how many laps you do each day. The following week, increase the time to 20 minutes and the number of days to five, again tracking the number of laps to make sure you're walking incrementally faster or at a challenging pace. Long-term, consider working up to hour-long walks five or six days each week. Keep a log to track your progress.

    8

    Reward yourself when you reach a goal. However, do not reward yourself with food (because the ultimate goal is to lose weight). Instead, treat yourself to an afternoon at the beach, a new magazine, or a night out at the movies.

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