Four Brisk Walking Basics

Achieving your desired weight takes a lot of patience and determination on your part. And just because you have already reached your goal, it doesn't mean that you should stop exercising and stop watching what you eat.

A lot of people have the tendency to do just this because they've finally reached the end of their weight loss program. What is not known to them is that after finishing the weight loss program you will need a weight maintenance program.

What is a weight maintenance program? Well, this will be a series of steps for you to follow in order for you to keep your desired weight, which has always been a problem for some. The end result of a weight gain - weight loss cycle is really not advisable. This cycle occurs when after losing weight, a person will then go on an eating spree. Once again calories will pile up and weight is gained prompting him or her again to go on a diet to lose the gained weight.

To prevent this from happening, most health experts recommend brisk walking as a form of exercise. Brisk walking isn't merely taking a stride. There are certain steps that you have to follow in order for this exercise to work to your benefit.

1. Getting Ready

Before starting, create a mental map of your desired route like which road to take or what time you will start and end your routine. Next, you should wear the proper garments for outdoor walking. For example, if you're going to do this before sunrise which may be around 4am-5am, it would be best for you to wear sweat shirts since during this hour the breeze can still be cold. Of course wear the appropriate shoes; running or walking shoes are highly recommended. Last but not the least, do not forget to warm up and stretch before taking on the task. This way, you will not only loosen the joints on your legs but are also preparing your leg muscles for a strenuous activity. This is performed to prevent injury.

2. Gradually Increase Your Pace

During the first few minutes of brisk walking, start slow as this will help your body adjust to the activity. By starting slow, you will be able to spend more time for brisk walking because you won't feel tired and burned out. The more time you get to do brisk walking, the more calories you burn.

Always keep in mind that fats are excess and unused calories. In order to keep these calories from piling up you will need to move your body. When brisk walking your body needs energy and so it will tap into your stored supply of calories thus preventing it from turning into the dreaded fat. If you feel that you've had enough of brisk walking at regular speed then you can slowly increase it to your desired pace.

3. Proper Body Mechanics when Brisk Walking

Land first with the heel and push with ball of the foot. You will find this easier to follow if you take shorter strides instead of longer ones. Shorter strides will not only give a good workout, it will not cause as much stress on your joints as compared to longer strides. When walking, you can bend your arms at an angle of 90 degrees and swing it as you walk. This will allow you to work on the muscles of your torso. Always maintain good posture when walking. Avoid tilting your back or tucking your chin and walk tall.

4. Keep Track of the Intensity of your Exercise

How will you know if you've been walking too fast? One way is the talk test. As long as you can still carry on a conversation without panting and shortness of breathe, then you're just walking at the recommended speed. If the opposite happens, meaning you can barely talk because you're gasping, then you are walking too fast. The second way is through your heart rate. While walking, your heart rate should not be twice as fast as the normal rate. It has to be steady all throughout the activity.

After each walking session, don't forget to cool down as this will help relax your muscles. It is also best for you to drink lots of fluids after sweating it out. Lastly, although the effects of brisk walking are not noticeable immediately just keep yourself motivated. Remember that you are doing this because you want to maintain your desired weight.