Walking is one of the most forget about most common ways of exercise. It nearly lost art. For me it’s part of my every day week I don’t even considers a true form of exercise because so easy, but it very important for heart health and health in general. I have already talk about benefits of walking in other parts of this book.
For lot of people into fitness walking can be great way of losing calories and weight. you can burn 100-200 calories with 30 minutes of brisk walking. You can burn anywhere between 500-1000 calories per week by doing this at least 5 days a week.
Of course, there is the law of diminishing returns walk you can lose good bit of weight walking 25,000 steps is equal 19 km, or just under 12 miles some people can lose 1200 calories a day or more. depending on weight and height. Youtuber who was already very lean Will Tennyson drop 4 pounds in a single week of walking. However, at Moderate Walking pace this walk take more than 3 hours which for most people is not doable
With that said there are minority of people you overrate walking. Some people you think walking is the only exercise you need. I am sure from reading this book so far you don’t walking alone will not stop muscle shrinkage these people really have no idea how the body works while this is a very minority idea of thinking I have hear a few people say this so it is worth addressing this false idea. With that said it still great start for exercising as easy to do and also by walking person building discipline of routine.
I like walking for me I zone out Listen to music for me it forms of meditation. can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. it also very low impact which bro science terms it won’t affect your gains.
I have also notice that walking very therapeutic. I have notice that lot of great thinkers which I have talk about in the mental section of this book normal take walk half way through the day which lets better think. For myself I find that when I am walking my mind does seem to form new ideas.
For myself walking is the best form of LISS cardio is an acronym for “Low-Intensity Steady-State”
Because unlike jogging you use less energy which mean less risk of injury and using less energy means speed up of recovery.
Walking at a comfortable pace a rule of thumb is if you should be able to have a conversation.
If you’re going for A brisk walking pace can be from 13 to 20 minutes per mile, or from 3.0 mph to 4.5 mph. At this pace, you should be breathing noticeably but able to speak in full sentences.
How often should you walk Aim for a brisk walk of 30 to 90 minutes most days of the week for weight loss. You can walk more on some days and less on others, but the total time for the week should be at least 150 minutes (2.5 hours)
That walking 30 minutes day five times a week or 45/50 walk 3 times a week. When walking outdoors you also using 15 minutes of outside time
I have said that walking is optional for the routine outline. But if overweight or in bad shape walking as outline for one or two months before you start going to gym will help to get you back in shape.
Walking great if look lose a few calories. it’s a very effective of burning calories. If out of shape similarly walking is great way of losing weight. As when you’re walking, you’re not eating and burning calories and warming up body getting to move again.
If you walk if can walking by sea or by park in some form of nature can make more enjoyable.
Walking great for recovery as talk about recovery section just few mins walking after leg day really helps the recovery by getting the blood in the legs.
Walking great way of listen to audiobook or listen to music or walking socially is great way of walking. Walking side by side this is a communication choice, especially among men. For men this most natural way of talking often open up more. which I read about in psychology books on a make sense. Part of reason is during time of the hunters and gatherers. When men when hunting they would walk side by side therefore this one natural way man communication and come up with ideas like the ancient Greek philosophers.
Walking can be great way of getting energy to do work you want to do as we have or will talk about Charles Dickens walk to help him write his books. In Buddhism there is the five hindrances one of the hindrances is Sloth and torpor which is really when you do something half-hearted because you don’t have the energy and one of the recommendations for fixing this problem is to go for walk mple brisk walk or splashing water on their face.
Walking for good reason walking is talk about in Christian and Buddhist theology improve of walking for Mindfulness and meditation and for thinking. In story’s walking is often using allegory of inner journey that may come from learning.
Summary
- Total time for the week should be at least 150 minutes (2.5 hours)
- That walking 30 minutes day five times a week or 45/50 walk 3 times a week or go for one long walk week. When walking outdoors you also using 15 minutes of outside time
Benefits of walking
- Each weight to lose fat
- Great for recovery
- Easy form of exercise
- form of mindfulness and meditation
- great way of getting outside to nature
great way of getting energy back
