how much is enough

[michigangirly]

now i know everyone is different, and some exercise is sure better than none..but like i said in a post yesterday, i have recently started power/fitness walking about 3 miles a day. is this distance okay or should it be upped...i am just trying to figure out how much it will take to see results. i'm not sure what kind of reply i am looking for here lol but maybe everyone's experience or workout plan with walking and how it worked for you? ensive :yes

[2big4mysize]

walking is a great exercise I love power walking.

the answer to your question will be based solely on your degree of fitness. IF you can do the 3 miles in 10 min then no it is no where near enough. IF you are working at your target heart rate to finish the 3 miles and it takes you about 30 min or more then that is a fine place to begin. I was doing 2MPH when I started at over 300+ pounds. Now I'd walk off the front of the treadmill it I tried to go that slow.
As you get in better shape you will need to pick up your pace and distance inorder to keep your heart pumping at the correct speed for you and get the cals burned you need for your weight loss.

Now what are you doing for the resistance part of your weight loss exercise program that is required for doing Atkins?

HAppy low carbing.

[snorkelman]

read my response to your other post. basically, the distance doesn't matter as much as the length of time and the intensity. You should be doing cardio in your target heart range (you can buy a heart rate monitor watch for about $50) for 30-45 minutes.

If you go 3 miles then great, maybe you will go 4 miles. Don't focus on the distance, focus on the time. Although it is more complicated (when your glycogen stores are depleated) but after about 20 minutes of cardio, then your body will START to burn fat. So, pretty much the 1st 20 minutes of cardio are used to deplete the glycogen and then you start burning fat. That is why 30-45 minutes is crucial. Anything over an hour is not worth it.

[ttdriver]

I started out walking, then power walking, then jogging, now running. Its taken me nearly a year and a half to work up to running 32 miles a week.

Basically, never increase your mileage more than 10% at a time or you risk injury. That's the standard rule of thumb for runners.

Stay at a given distance for several weeks before adding more to build up your endurance and give your joints/bones/muscles time to adjust.

Be sure you are well hydrated before you start. Particularly if you live where its hot (like I do), you can get into serious dehydration quickly.

Don't attempt to do strenuous cardio within an hour of a meal. Give your food time to digest or you risk getting side stitches which are NOT FUN.

Take it slow. Most power walkers/runners err in going TOO FAST and not staying in their target zone for maximum fat burning. Invest in a Heart Rate Monitor if you don't already have one. The kind with the chest strap and wrist meter. You'll be glad you have it because it will keep you honest and in the proper workout zone. I never run without mine. Ever.

Most of all, be persistent. Making progress takes commitment. Walk/Run because you enjoy it ... think of it as adding years of health to your body.

Congratulations on such an outstanding job thusfar! Join us on the cool running threads and post your progress!

Betty

[not2late]

You can also do an 'interval' type walking to maximize the workout. For example, you walk at a rate 3 miles per hour. During your walk, do 5 minute bursts of walking at 3.5 or 4 miles per hour.

[michigangirly]

thanks for your help everyone! it is a beautiful evening here tonight so i'm off for a little walk in a bit! :nod i'll keep you posted on my progress!

[ttdriver]

GO HON, GO!!!

You can do it!

Betty

[2big4mysize]

so how did it go?

[ttdriver]

YES, DO TELL!! :nod