Walking to Lose Weight
Does walking help you lose weight? How can you lose weight by walking? While walking helps you burn calories and thus lose weight, walking combined with exercises for the upper-body muscle groups may help you get even better results. Recently a new term “weight-walking” has been introduced.
Questions for Dr. Richard Schofield, the author of Weight-Walking: A New Path to Health and Fitness.
What do you need to start walking for weight loss?
Weight-Walking is for “regular” people. All you need is somewhere to walk, sensible shoes, and a pair of light-weight dumbbells. No spandex is required. Most women would use a pair of 2- or 3-pound dumbbells, while most men would use 3- or 4-pounds. Basically, you should be able to lift both weights above your head ten or twenty times without undue strain.
What health benefits will you get?
On the health and fitness front, you will 1) tone up all of your upper-body muscle groups from the “Weight” component, 2) tone up your lower-body muscle groups from the “Walk” component, 3) increase your overall cardiovascular fitness, and 4) lose some weight (assuming you eat sensibly).
How often do you need to walk to lose weight? How long should a session last?
Each Weight-Walking session should last 30 to 60 minutes. During this time, you will typically do between 1,000 and 3,000 lifts, stretches and swings. For serious weight-loss, you should Weight-Walk for 60-minutes at least five times per week (assuming this is your only exercise). For maintenance, 30 to 45 minutes three-times per week is enough.
What time of the day is the best time to walk?
Preferably, you should Weight-Walk when the temperature is about 70-degrees, whether that is first thing in the morning in the summer or before lunch in the winter. For weight-loss, the best time is right before a meal.
What pace would you recommend? Is the pace important for weight loss?
Regarding pace, you should power-walk, but not at race speed. If your health permits, you should aim for 3.5 to 4 mph. If not, stick to whatever is comfortable and can be maintained for the entire session.
How many calories can you burn in one session?
Most people will burn 300 to 600 calories in a one-hour session, depending on their weight and level of effort. The more overweight you are, the more calories you will burn.
Do you have to stick to a diet? If so, what diet would you recommend and why?
The book does not prescribe or endorse a particular diet, although it does offer some hints, suggestions and meal plans. The focus is on applying commonsense and willpower to your existing diet plan, and creating a sustainable health regime. Weight-Walking can be used as a tool to augment whatever diet plan you have selected.
How long does it take to see weight loss results?
I personally lost 40 pounds in three months.
Does walking suit everybody? Are there any limitations?
No exercise program suits everyone, but Weight-Walking comes close. Pilates is not for everyone…but if you can walk, you can Weight-Walk. It can be done in the park, on the hiking trail, on the treadmill, or just walking in place in front of the TV.
More info on walking for weight loss
- How Long Does It Take to Walk a Mile on a Treadmill?
- Walking to Lose Weight