Walking: When it works and when it doesn't

By Chris Freytag
Health Fitness Expert

The topic of weight loss is always news....everyone wants to know how to lose weight and with the obesity rate increasing in both American adults and children- there is a good reason to educate and motivate!!!

I live in the suburbs and have 3 school aged kids. Every year in the fall, moms begin their "new year" and set goals for their alone time during the school day. (Don't get me wrong - I completely understand you gals out there that say they still have no free time even though the kids are at school. Whether you are a working mom or a stay at home mom- it's a full time job!)

Walking is a topic that comes up every fall for several reasons: It's the perfect temperature for outdoor exercise and the landscape is beautiful in most parts of the country; it's also a favorite exercise choice for women who's kids have gone back to school; it's also "walking marathon" season in many cities.

If you are walking for weight loss - here is the most common question I get asked, " I am walking 5 days a week but not losing any weight. What am I doing wrong?" Well, first of all, 50 % of weight loss is what you put in your mouth so go back to my clean eating article for a refresher! Secondly , in order to lose weight you need to think "fitness walking".

Walking has always been recommend by health professionals as one of the best forms of exercise but what the health profession has failed to do is explain "how to" walk. I read it all the time..."Walk 30 minutes a day to lose weight". Is that it??? Walking seems so elementary but it really isn't - it's like all fitness activities - a little instruction and education goes a long way. Therefore, I reply back to the question above, "How hard are your working, do you know your heart rate?"
Here's a little information I'll call "Walking 101".

Many people's idea of a walk is getting out with their dog or with a friend and strolling through the neighborhoods. I call this "a Window Shopping Pace" or "Happy Hour Walking". You are leisure and maybe socializing. It's just not intense enough to trigger fat burning. If you want to burn up calories and body fat, you need to keep what I call "a Mall Walking or Fitness Walking Pace". Bottom line, it has to be faster than what your body is used to for basic walking around during the day. You need to put your mind into workout mode and expect to sweat and breath a little harder.

A heart rate monitor is key for helping determine if you are walking with enough speed and intensity. If you don't have a heart rate monitor, then go by "perceived exertion". In other words, "How do you feel?"

Here are some physical ques that will help you determine if you are working hard enough. A "fitness walking" pace will have you breathing through your mouth not your nose and your jaw dropped slightly; maybe lightly sweating; you can utter about 35 words in a row and then you need to stop talking to catch your breath.

You don't need to overdo it to the point you feel breathless, but you should feel focused. Pay attention to good posture, keep abdominals tight and take a nice comfortable stride. If you are breathing through your nose and feel leisure and relaxed, you will not produce the same training results.

Walking is a great form of cardio exercise but the same rules apply to walking as all other fitness modes - it's about intensity. Of course, listen to your body and work up to a more intense pace if necessary. I tell my kids all the time, "You can't improve unless you try". Start implementing a "fitness walking" mind set and get your walking buddies on board.

If you hit a day of inclement weather, join me for an indoor walk. I love the "Walk Yourself Fit" DVD for 2 reasons: I created it (ha, ha) and it's FUN! I'll help you burn up calories, hit terrain and do intervals, add some weights, and keep a "fitness pace".