How Much Walking to Get in a sexy Shape?


Lord of Penmai
Jul 5, 2011
[h=1]How Much Walking to Get in a sexy Shape?[/h]The most effective way to get in shape is to perform physical activity daily and if you are looking to lose weight, you must burn more calories than you consume. Everyday walking itself may not be enough to get in shape, however, the duration, intensity and speed of your walk can increase your chance at enhancing your fitness.

Walking to get in shape is very different than a morning stroll. According to the American College of Sports Medicine, you should perform aerobic activity for 60 to 90 minutes a day when trying to lose weight or improve your health. You can cover four to six miles in that time frame. Shape Up America is an obesity awareness organization that recommends walking 10,000 steps a day to stay in shape, which is equivalent to five miles per day.

The pace of your walk greatly determines how many calories you burn and can reflect your fitness level. The Harvard Health Publications suggests that a 155 lbs. person burns 149 calories walking a 3.5 mph pace, while the same person burns 186 calories walking at a 4.5 mph speed in 30 minutes. You increased speed requires a lengthened stride which can help to tone the muscles of your hamstrings and glutes. A faster speed may also require a greater arm swing to propel your body forward, helping to tone the upper body.

Interval Training
You can cut down the time that you walk by interval training. Interval training burns more calories than traditional aerobic exercise, according to the American Council on Exercise. Interval training requires short bursts of intensity followed by a recovery period. For example, walk at your fastest speed for 30 seconds followed by a moderate speed for one minute. Repeat your intervals during the duration of your walk to increase the speed at which you get in shape.

Hill Climbing
Climbing uphill, whether on a treadmill or outside, places a greater demand on your body than flat ground walking. Walking up hill takes more effort which means you cannot cover as much ground as you can on flat ground. Walking up hill targets the hamstrings and quadriceps allowing you to build lean muscle. The more muscle you have on your body, the more efficiently you can burn calories, allowing you to get in shape more quickly by losing weight.


Banned User
Feb 20, 2012
It is good to do walk daily. Regular walk provides us great fitness and we can burn lot of calories easily. We can get a better shape with regular walk. I think 30 minutes walk is best for this purpose.

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