If your results go the other way and even with a regular daily walking to lose weight schedule your weight loss has plateaued then you need to shake up your schedule in another way. The energy (calories) used from any particular exercise changes over time as the body’s muscles adapts to the process and economizes on the number of calories burned. Initially this is compensated for by increasing the amount of time and distance of walking. Total calories burned increases.

Eventually, however, you will meet the maximum time commitment you are able to make and at this stage when your walking for weight loss schedule needs intensifying then several options are available to you.

1. Increase the intensity of the walking you do by adding hills, steps, weights or intermittent running. Another way to increase the intensity of an hour’s walking to lose weight would be to do a high intensity walking DVD such as those from Leslie Sansone or  Kathy Smith’s Power Walk.
2. Break up your standard program with exercise groups such as aerobic step classes.
3. Use an activity  monitor which measures not only steps throughout the day but also the level of exertion during those steps. This enables you to increase the number of movements done at the higher level intensity rather than the lower end of your walking to lose weight.
4. Have a ‘bootcamp’ period of one or two weeks when you try different forms of exercise, such as boxing, aerobic dance, etc.

Remember that walking to lose weight on a smooth surface such as a path can allow you to walk at a brisker pace. Walking on natural terrain can increase the calorie burn though if your feet must grip, divert directions, go up and down inclines, change balance etc. Walking on a treadmill does not require the natural push off needed when walking normally. However you can walk faster, increase the incline and run for intervals.

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It is effective for toning or adding aerobic levels of exercise when a routine is not having the muscle and heart training effect. Once a body has adjusted to a level or type of exercise it works less at it, meaning less energy (calories) is required and it’s fat burning decreases but all that has to be done to re-stimulate the calorie burning is to shock the body into working again by changing or increasing the intensity of what you are doing.

It works brilliantly on a treadmill, or in an exercise class or with a personal trainer. Walking or exercise dvds should have higher fat burning options.

An easier way to add intensity to a regular walking to lose weight routine other than increasing the pace is by varying the terrain. In some way increase the energy used during a normal route by walking off the path, on gravel, or grass and an uneven surface. Anything which makes you lift your feet higher or sidestep, alter pace etc. will require more energy e.g. walk up that hill you normally avoid.
I also find that varying the walking surface for one walk a week to a “harder” one then normal also has an effect. This could mean walking on the beach or on a bush track instead of a treadmill or concrete path.

This increased intensity also works to stimulate renewed interest for you in what you are doing. The same routine can become comfortable but ‘phoned in’. Your body needs to know it is working! And to get the natural high which results from pushing just a little harder.

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Stars Who Are Walking to Lose Weight

This article has great walking for weight loss tips and makes a lie of my recent post saying walking to lose weight would never be a favoured celebrity sport.

During the course of writing the Walking to Lose Weight blog some questions arise with more frequency and generally are incorporated as part of posts rather than as specific answers to a question. Today though some questions will be considered and answered directly.

What numbers are appropriate when walking on a treadmill?

W..ell! It depends. Subsequent to my previous suggestions for ramping up the interest or results for treadmill walking it is revealed that there are many fans for using the treadmill for weight loss and adding in increases to your program to avoid boredom. Generally gym treadmills are considered the most accurate and flexible, with walking dvds and other accessories best for at home use, although there are many fans for home treadmills.

Ideal speeds etc. depend very much on your experience, height, weight, age…in other words very much up to you. For instance, in kilometres/hour speeds of 5.5 to 5.9 (around 3.5 to 4 miles/hour) are considered beneficial without over stressing the system. You may want to start on a warm up speed, gradually increase to this or higher level and do short spurts of running or other interval type training e.g. increasing the gradient for 2 minutes. At 5 foot 2 inches I run at around 7.6 km/hr (4.7 m/h) but a taller or fitter person would run faster. Shorter steps done faster is generally the best way to increase speed. Experiment with the gradient levels until you know what suits you. Remember that how you feel on the day will affect your capacity-so a tired body, or one that has sore back of the legs from hill walking may not be up to as high a level of gradient today as yesterday.

When starting walking the numbers on the dashboard can be confusing. A basic understanding of the meaning of the treadmill display information is helpful. In particular note that calorie burning information requires at a minimum input of weight information for any chance of accuracy.

Is walking in a shopping mall really an option?

Skeptics abound apparently about the feasibility of walking seriously in shopping complexes and achieving a decent walking to lose weight workout. Perhaps we can point out what is not a walking to lose weight mall experience. It is not strolling down aisles stopping every few feet to look at a price, or pushing and leaning on a shopping cart, or pulling two children reluctantly behind you with frequent stops, or sitting whenever possible- if you have to wait when walking to lose weight then stand!

Your local shops may not be ideal for this exercise. If not, look for venues which are: undercover markets which are large and regularly laid out; one or two level malls with inside/outside and underground levels work well. Air conditioning is a major incentive when walking outside isn’t an option because of the weather.

Many communities have mall walking clubs which generally operate before the centres open for shopping, sometimes with set routes. The main purpose of the group may not suit you as some are aimed at the elderly and frail for instance, and consequently would be slower but many are weight loss or fitness oriented. This doesn’t have to be your main option but it is a great backup.

Once you realise the attractiveness of walking in a well lit, comfortable, flat environment look around your local area to see other options you haven’t considered previously.

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There is an amazing amount of information on treadmills. Lots of people feel very strongly one way or the other- either advocates or outdoors-only walkers. I find it necessary at certain times, often because of the weather. There are many advantages of using treadmills: they offer a consistent surface, speed and climate; are comfortable, can have fantastic measurement systems for heart rate monitoring and gradients etc., offer a safe environment; can provide inbuilt entertainment via tv; can have additional cooling features and are generally simple to use.

If you are a beginner standard advice includes starting out on a lower speed and slowing down at the finish. Increasing the speed gradually in the middle until you are used to it. Beginners also may need to hold on to the sides until they are confident. Follow instructions for starting the machine such as putting your feet on the sides until the belt starts moving etc. Individual machines have different buttons to push but basically you just walk at a comfortable pace, increasing it according to the results you want to achieve whether fitness or weight loss.

I looked for photos of someone walking on a treadmill but the only ones I found showed the walker holding onto the sides which of course is incorrect except for a beginner. Best posture and use of the muscles for walking comes from stepping but not striding, with head up and facing forward with a normal swing of the arms.

These are some things I would add-
the stop button should be a cut off not a slow down switch- be aware of how to use it;
your shoes must fit well and ensure your shoes stay done up by double knotting the laces;
all accessories need to be treadmill-friendly. Water bottles need to be easy to use while walking (no difficult caps or awkward access) or hit the pause button before you take a drink;
I find the earphones which fit over the ear first and then plug in are better than the ones that plug in only (less likely to fall out);
don’t drag one foot (if you have this tendency make sure you lift both feet);
store towels, bottles, mp3 players, etc securely to avoid them falling.

To avoid boredom and to speed up weight loss or fitness speeds can be adjusted higher, the gradient increased and interval training with running added in- I’ve done these and they work, it’s definitely more interesting etc. but beware of shin splints or simple overdoing it. The reason I tend to stick to 30 minutes is to avoid this problem.

As always there are other options-look at dvds which ake it fun and ensure you get good  at walking away the ounds!

The exciting part comes now as I try some new ideas. See my next post on walking to lose weight when I start twittering!

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