Walking for Weight Loss: Preparation, Plan, Warm-up, and Posture Explanation

Walking to Lose Weight - Preparation

Before starting a walking weight loss program, you need to know how many steps you can take in a day, so you'll need a pedometer.

For several consecutive days, use a pedometer to calculate the average number of steps taken each day. You need to put on the pedometer after waking up in the morning and remove it before going to bed at night. Experts say that everyone needs to walk at least 10,000 steps a day to maintain a healthy weight and prevent weight gain.

After choosing a pedometer, the next step is to select a pair of ideal shoes. The shoes must fit well, have a low heel, be flexible, lightweight, and breathable. If possible, it's best to buy specialized walking shoes.

Pay attention to the types of food you eat before walking. The rate at which a walker burns body fat also depends on the types of food consumed directly before exercise. If the diet is very refined, it will be difficult for the body to burn fat, while eating fruits and vegetables rich in vitamins can accelerate fat breakdown.

Besides material preparation, mental (psychological) preparation is also essential. Developing a reasonable and suitable walking plan can motivate you to walk. If you rarely exercise and walk very few steps a day (4000 steps or less), you can increase your weekly step count by 10% at the beginning of this plan. If you have health issues, it's best to consult a doctor before starting. If you find the plan too easy, you can speed it up or walk a longer distance each day. Furthermore, be prepared for a long-term commitment; the biggest mistake in walking for weight loss is inconsistent effort. Plan ahead and be mentally prepared to thoroughly implement it.

Walking for Weight Loss - Recommended Plan

You can refer to one or a combination of the following three walking training plans. Practice 3-6 times per week, 20-60 minutes each time. If you want to move from the beginner to the intermediate level, you should first stick to the beginner plan until you complete its requirements. Then, walk for one week according to the intermediate plan. If the intermediate plan is successful, you can move on to the advanced plan.

1. Beginner Walking Training Program

Foundation Stage: This stage forms the basis of walking training. Walk 3-4 times per week. The walking speed should be slightly faster than a leisurely stroll, and each walk should last 15-20 minutes. Then, gradually increase the walking speed and duration.

Weeks 1-2: This stage focuses on training your walking posture. Relax your shoulders, slightly retract your shoulder blades, straighten your chest, and tuck in your abdomen. Walk 3-4 times a week.

Weeks 3-4: You should increase your speed by 5%-10%. If you can maintain a walking speed of 4.5 km/h for 1-2 weeks, you can increase it to 4.7-5 km/h.

Weeks 5-6: You can choose a place with a slight slope for walking training.

2. Intermediate Walking Training Program

Weeks 1-2: Interval training ratio 2:2 (2 minutes of brisk walking, then 2 minutes of slow walking).

Weeks 3-4: Interval training ratio 3:2 (3 minutes of brisk walking, then 2 minutes of slow walking) or 2:1 (2 minutes of brisk walking, then 1 minute of slow walking).

Weeks 5-6: Interval training ratio 3:1 (3 minutes of brisk walking, then 1 minute of slow walking).

3. Advanced Walking Training Program

The best place to walk is on a slope. First, walk uphill for 2 minutes until your heart rate reaches 85% of your maximum heart rate, then walk downhill for 2 minutes until your heart rate drops to 60%–65% of your maximum heart rate. This exercise includes speed training. Walking up and down can reduce excess fat in your hips and thighs.

Week 1: Walking training with slightly varied pace; start walking at a relaxed pace, such as 4.8 km/h, so that your heart rate should be 65% of your maximum heart rate, then walk uphill at a faster pace and repeat the exercise.

Weeks 2-4: Increase walking speed to 6.4 km/h.

Weeks 5-6: Increase walking speed to 7.2 km/h.

Walking to lose weight warm-up exercises

Regular stretching exercises can help reduce the risk of exercise-related injuries and prevent stiffness and pain in bones and muscles. They can also improve flexibility and coordination.

1. Thigh extension (front of the thigh)

Stand upright with your right arm extended to the side (if your balance isn't great, you can grab a chair with your right hand). Bend your left leg back and use your left hand to grasp your left foot, slowly lifting it to your hip, trying to bring your heel as close to your buttocks as possible, keeping both knees close together. You should feel a stretch in the front of your thigh. Hold this position for 20-30 seconds, then repeat on the other side.

2. Calf extension (back of the calf)

Take a large step back with your left leg, the bigger the step, the more comfortable it is, landing on your left heel. Lean forward, bend your right knee, and place your hands on your right thigh. Hold for 20-30 seconds, then repeat on the other leg. Another way to stretch your calves is to extend your arms forward to shoulder height, place your hands against a wall, and separate your legs about 1 meter apart.

3. Tibial extension (front of the lower leg)

Stand upright with your hands on your hips or buttocks, right leg crossed over left leg, right big toe on the ground. Gently bend your left leg, which will cause your right calf to bend as well. You should feel a stretch in your right shin. Hold this position for 20-30 seconds, then repeat on the other side.

4. Hamstring stretch (back of the thigh)

Extend your left leg forward, heel on the ground, toes pointing towards the ceiling. Bend your right knee, lean your upper body slightly forward, and lift your hips. Hold for 20-30 seconds, then repeat on the other side. You will feel a stretch in the back of your thighs.

(1) Never stretch cold muscles. The best time to stretch is after walking. If a part of your body needs to be stretched before walking, do some warm-up exercises slowly first.

(2) When doing stretching exercises, the movements should be gentle and not too forceful. If you feel pain, it means that you have used too much force. At this time, you should quickly withdraw the movement and return to the position before the stretching exercise.

(3) Each stretch should be held for at least 30 seconds, then relax. When you first start doing them, time yourself to see if you can hold each stretch for 30 seconds. If you have a problem with a certain area, do the stretch twice.

Walking for Weight Loss - Posture

Pay attention to your walking posture: head slightly raised, upper body leaning slightly forward, shoulders relaxed, back straight, abdomen slightly tucked in, buttocks squeezed in slightly, heels landing first, steps as light and quick as possible, arms swinging naturally at right angles, breathing evenly, and mind focused. It would be even better if you could mimic a race walking posture and gait. To achieve the best weight loss results, walk with your head up, chest out, arms swinging, taking large, brisk steps.

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