I understand it can be very frustrating and de-motivating when you don't get the results you want. Please, don't despair and certainly don't give up. In most cases a quick review of your walking program can make all the difference.
Lets, take a closer look at your walking routine;
1. Are you walking hard enough?
You need to be walking briskly (walking with a purpose). There are a number of ways you can check if you are walking briskly:
Talk test - Your breathing is deeper than normal but you can still hold a conversation
Perceived Rate of Exertion (PRE) - should be around 7-8
Heart Rate - Your heart rate should be between 65%-75% of your maximum Heart Rate
Take a couple of minutes to read my article titled, Three ways to measure your walking intensity. This will show you different ways to measure your walking intensity.
2. Are you walking long enough?
You need to keep up a good brisk walking pace for at least 30-45 minutes.
Always remember to take a few minutes to warm up prior and cool down afterwards.
3. Are you walking often enough?
If you are walking to lose weight you need to walk at least 5 times a week. Consistency is the secret here!
To reach your weight loss goal and permanently keep the weight off you must combine all the above elements into your walking program. Essentially you need to walk briskly for a minimum of 30-45 minutes, 5-6 days a week for a minimum of 6 weeks.
You will start feeling a difference in your body and mind a couple of weeks into your walking program, but it can take up to 6 weeks before you start seeing a difference. So keep at it, don't give up and most importantly have fun and enjoy yourself.
Kate Crosby
All round walking Guru and co-founder of WalkingwithAttitude.com
If you have a walking question you need answered, follow the 'Ask the Expert' link on your members homepage and Kate will answer your walking or pedometer question personally.
Happy Reading!
