Nutrition and Weight Loss Ideas

Nutrition, Weight Loss and Working Out

In our last article we spent some time talking about good form when you are walking for the exercise part of your nutrition and weight loss program.

Today, we’ll pass along some tips to help you with setting a good pace and also keeping your breathing under control

The pace (how fast you walk) will obviously have an affect on your breathing. The faster you walk, the harder you’ll breathe.

(Oh, and to repeat a point I made in the last article — when you walk at a good, brisk pace you will get the same aerobic benefits that you’d get if you were jogging — without the concussive strain on your joints. Many people feel that jogging is much more aerobic than walking — and that is true if you’re just strolling along. But, if you’re walking briskly, the affect will be as good.)

What do I mean when I say to “walk briskly”?

The way I think of it is to walk as though you were late to an appointment — or were rushing to catch a bus — or one that always works for me — walk like you had just landed at O’Hare Airport and your connecting flight is leaving from a gate at the other end of the concourse in 10 minutes. You have enough time so you don’t have to run — but you had better really hustle if you’re going to walk.

If you’re not used to walking briskly, it would be a good idea to build up to a fast pace gradually. When you’re starting out with brisk walking, you should go only as fast as you can while still being able to talk without gasping. Your pace should increase your breathing rate, even to the point where you’re slightly winded. If you find that you can’t talk and are completely out of breath, you’re pushing yourself too hard. Slow down a little.

Once you get used to this initial stage of walking fast — and you have your form under control, you’re ready to pick up the pace. Depending on how fit you are — whether you have a good walking technique — and where you are walking — the pace may have to adjust accordingly. Aim for a speed that increases your heart rate, and that you can maintain for 30 to 60 minutes.

The best way to gauge your speed is to use the “sing test”. If you are able to sing a song you are probably walking too slowly. However, if you’re gasping for air, you should slow down.

A good way to increase your pace and endurance is to pick up the pace for short spells in between your steady pace. This is often referred to as interval training. After you’ve been walking comfortably for about five minutes, increase your speed for a minute or two, then return to your steady pace. Working your way up to a brief but high intensity walk (almost to the point where you’d have to jog) can keep your walking routine challenging and help you improve your fitness level.

We’ll be back with some more goodies to help you with your nutrition and weight loss program. Be sure to check back here. We’re coming up on a weekend, so I may only get one article written.

Also, I would love to hear from you. One of the advantages of using a blog to communicate is the fact that it’s not a one-way medium. At the end of each article there is a link where you can comment about what you’ve read. It’s a great way to exchange thoughts and ideas. So, let me hear from you.

Until then, remember to follow a good-fat — good-carb diet and get up and go walk for a half-hour walk — go on — do it now! And pick up the pace a little, too!

Here is some information about the nutritional supplements I add to my nutrition and weight loss program. These have helped me more than I would have ever imagined. I’m not kidding. Click on the links in the box below — you won’t be sorry!

Have a great day. I’ll be back tomorrow with some more nutrition and weight loss thoughts for you.

And give the South Beach Diet a try. That’s what I follow and it sure has worked for me. Here’s where to go to learn more:

Shanti,

Ron
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