You are here: Home » Scales and Monitors » Pedometers »
Walking for weight loss is the easiest, cheapest, lowest impact form of exercise to incorporate into everyday life. All the family can join in too, young and old, to either assist with your weight loss or increase overall health and fitness.
Experts suggest that increasing ‘background activity’ such as walking is crucial to losing weight, maintaining a healthy weight or increasing overall health and fitness levels. Walking to places where you would normally take the car is a practical way to increase your activity and the number of calories burned during an average day - without having to make special plans to go to a gym or an exercise class.
If you use a Step Counter (Pedometer) it can measure how much background activity you currently undertake. The step counter can also be used to set goals and measure calories burned, all of which will help support your weight loss goals.
Low-impact aerobic exercise such as walking is ideal for people who wish to lose weight. It replaces jogging and jumping with an activity that places less stress on the joints. As long as you exercise at your target heart rate (see below) you will get all the health benefits of aerobic activity, maximising your weight loss whilst decreasing the possibility of injury.
Well…
Walking is aerobic, which means it improves your cardiovascular fitness and maximises your weight loss. Recent studies undertaken by the US Dept of Health also suggest that Walkers LIVE longer!
Studies on walking for weight loss and general health, from the British Heart Foundation show:
Improvements in your overall fitness and increases in energy levels
Improvements in circulation and in building stamina
That walking can add to the recommended activity target of taking 30 minutes of exercise 3 times a week or taking 10,000 steps per day
Walking can also…
Help reduce the risk of coronary heart disease and stroke
Help lower blood pressure
Reduce high cholesterol
Aid weight loss, reduce body fat and help maintain a healthy weight
Reduce stress and create a feeling of well being
Increase bone density - helping to prevent osteoporosis
Minimise the risk of non insulin dependant diabetes
Using a step counter such as the Omron HJ-109 Pedometer helps by:
Revealing how active you really are
Providing measurable means to reach your weight loss or exercise goals
Measuring your ‘background’ activity which is how active you are in your day to day life
So how much and how fast should you walk to maximise weight loss and improve your fitness?
According to the Ramblers Association a simple way to work out how fast you should walk is to try to ‘walk fast without overexertion’. Basically you should be able to hold a conversation whilst you are walking – the ‘talk test’.
The Ramblers Association say ‘Brisk is best - walk fast without overexertion’
If you want to get really scientific you could train within the correct heart rate ‘zone’ according to your age, giving you the most effective aerobic workout. As an example a 35 year old should aim to keep their heart rate at approximately 83 beats per minute during their walk
Using a Heart Rate Monitor can help you maximise your weight loss.
A Heart Rate Monitor uses weight and age to calculate your correct training zone automatically. It will show you exactly how many calories you have burned per session, just what you need to get the calories in versus calories out balance just right.
It’s simple maths really, maintaining a healthy weight is a question of getting the right balance of calories in versus calories out, burn more than you eat and, hey presto! you will lose weight.
You can eat more calories if you are more active so if you use walking to lose weight as part of a calorie-controlled diet it will speed up your weight loss. So in order to lose weight through walking - combine this extra activity with healthy eating and you have a close to perfect balance!
How many calories you burn through walking is dependant on how much you weigh and how far you walk. As a rule of thumb if you walk briskly for 30 mins you can burn up to 320 calories.
If you are trying to lose weight then doing this just 3 times a week could help reduce your weight by over a pound a month. Combine your exercise regime with a sensible, but reduced calorie intake and you will lose more fat - studies have shown that regular walking alters how we metabolise fat and this is burned instead of sugars.
Walk briskly and within the ‘talk test’ zone, swinging your arms in a controlled way
Measure the distance walked, steps taken and duration using a pedometer/step counter
Keep your heart rate within its target zone
Use walking poles like the poles used in Nordic Walking
Carry a backpack or extra weight, watch your posture though and remember it will put extra strain on the hips
Learn how to race walk – if you walk at speed which means you can walk a mile in under 13 minutes you are using and building more muscle groups and maximising the number of calories burned
Walk with a friend – it’s easy to persuade yourself not to go out especially when it’s cold and rainy. Making arrangements to walk with a walking partner will help you stay committed to your goals
Power Walking – this is an excellent aerobic activity which increases your heart rate and is low impact, accessible to all, make sure you have some decent trainers and easy to learn good techniques to get the most out of your exercise. Advice from WalktheWalk.org includes, making sure that you have good, well fitting trainers which support your foot, particularly around the heel and investing in a good step counter/pedometer. Aim to walk 2 or 3 times a week. There is some excellent advice and some beginner’s guides on their web site.
Standard UK Delivery for Christmas
Express UK Delivery for Christmas
Standard International Delivery for ChristmasPrice dependent on country and weight of order - please phone our Helpteam on 01733 345592 for further details.
Your order will be despatched next working day and delivery usually takes 2-4 days.
*Deliveries to remote areas may take 2 days.
International delivery cost is calculated by weight, and shown before you input your payment details.
Please note that these delivery times may vary depending on the destination country's local postal system.
All the products featured on Diet and Fitness Resources are covered by our 28 day money-back guarantee.
If, for any reason, you are not happy with your purchase, simply return it to us in new condition, with the packaging, for a refund.
This does not affect your statutory rights
By law, customers in the European Union have the right to withdraw from a purchase upto 7 days after the purchase has been delivered. For information on how to cancel / return your purchase within the seven day cooling off period, please contact our Help Team on 01733 345592.
The Diet and Fitness Resources Helpteam will be happy to answer your questions and provide information about anything on the site.
Please contact Laura Meads
Please contact Pat Wilson
Diet and Fitness Resources is committed to protecting your privacy and the security of any personal information you submit whilst using the site. The information you supply is stored securely on our computers in the UK. We will not pass your email address, contact details or any other information which identifies you to third parties. We comply fully with the UK Data Protection Act.
This Policy applies to our use of any and all Data collected by us in relation to your use of Diet and Fitness Resources site and any Services or Systems therein.
In this Policy the following terms shall have the following meanings:
means collectively the personal information, Payment Information and credentials used by Users to access Material and / or any communications System on the Web Site;
means any text, graphics, images, audio, video, software, data compilations and any other form of information capable of being stored in a computer that appears on or forms part of this Web Site;
means a small text file placed on your computer by Diet and Fitness Resources when you visit certain parts of this Web Site. This facilitates easy navigation within the Web Site and allows us to populate your basket and to analyse visitors' browsing habits within the Web Site;
means collectively any online facilities, tools, services or information that Diet and Fitness Resources makes available through the Web Site either now or in the future;
means the website that you are currently using (www.dietandfitnessresources.co.uk) and any sub-domains of this site unless expressly excluded by their own terms and conditions.
Without limitation, any of the following Data may be collected:
2.1 name;
2.2 gender;
2.3 contact information such as email addresses and telephone numbers;
2.4 demographic information such as post code, preferences and interests;
2.5 financial information such as credit / debit card numbers - although we do not store payment information once a transaction has been completed;
2.6 IP address (automatically collected);
2.7 web browser type and version (automatically collected);
2.8 operating system (automatically collected);
2.9 a list of URLS starting with a referring site, your activity on this Web Site, and the site you exit to (automatically collected); and
2.10 Cookie information
3.12 Any personal Data you submit will be retained by Diet and Fitness Resources for as long as you use the Services and/or Systems provided on the Web Site.
3.13 Unless we are obliged or permitted by law to do so, and subject to Clause 4, your Data will not be disclosed to third parties. This does not include other companies within our group.
3.14 All personal Data is stored securely in accordance with the principles of the Data Protection Act 1998. For more details on security, see clause 9 below.
3.15 Any or all of the above Data may be required by us from time to time in order to provide you with the best possible service and experience when using our Web Site. Specifically, Data may be used by us for the following reasons:
3.15.1 internal record keeping;
3.15.2 improvement of our products / services;
3.15.3 transmission by email of promotional materials that may be of interest to you;
3.15.4 contact for administration purposes which may be done using email, telephone, or mail
Diet and Fitness Resources may, from time to time, employ the services of other parties for dealing with matters that may include, but are not limited to, payment handling, delivery of purchased items, search engine facilities, advertising and marketing. The providers of such services have access to certain personal Data provided by Users of this Web Site. Any Data used by such parties is used only to the extent required by them to perform the services that Diet and Fitness Resources requests. Any use for other purposes is strictly prohibited. Furthermore, any Data that is processed by third parties must be processed within the terms of this Policy and in accordance with the Data Protection Act 1998.
Diet and Fitness Resources may, from time to time, expand or reduce its business and this may involve the sale of certain divisions or the transfer of control of certain divisions to other parties. Data provided by Users will, where it is relevant to any division so transferred, be transferred along with that division and the new owner or newly controlling party will, under the terms of this Policy, be permitted to use the Data for the purposes for which it was supplied by you.
6.20 Data security is of great importance to Diet and Fitness Resources and to protect your Data we have put in place suitable physical, electronic and managerial procedures to safeguard and secure Data collected online.
Diet and Fitness Resources may set and access Cookies on your computer.
7.21 A Cookie is a small file that resides on your computer's hard drive and often contains an anonymous unique identifier and is accessible only by the web site that placed it there, not any other sites.
7.22 You may delete Cookies, however you may lose any information that enables you to access the Web Site more quickly.
7.23 You can choose to enable or disable Cookies in your web browser. By default, your browser will accept Cookies, however this can be altered. For further details please consult the help menu in your browser.
Diet and Fitness Resources reserves the right to change this Privacy Policy as we may deem necessary from time to time or as may be required by law. Any changes will be immediately posted on the Web Site and you are deemed to have accepted the terms of the Policy on your first use of the Web Site following the alterations.
© Simply-docs - TR.WEB.TC.18 Website Privacy Policy
Diet and Fitness Resources is a participant in the Amazon Europe S.à r.l. Associates Programme, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.co.uk.
Promotes healthy and sustainable weight loss, and weight maintenance, offering fad free tools, resources and information. A free trial is available to anyone visiting the web site.
Looks at the causes, symptoms and treatments of a range of heart conditions, together with tips on how to keep your heart healthy.
Provides a series of articles on the specific topic of using exercise balls to prevent and alleviate back and neck pain.
National Centre for Eating Disorders
Keep Fit Association - 020 8692 9566
Diet and Fitness Resources is obliged under The Waste Electrical and Electronic Directive to offer our customers free take-back of their WEEE on a like for like basis when they buy a new Electrical or Electronic product from us.
At Diet and Fitness Resources we want to do our little bit to help the Environment, that’s why we offer a quick and easy way to recycle your old electrical equipment.
Simple, once you have placed your order with us for your new exciting gadget simply request an addressed envelope. Once you have received your envelope pop in your old gadget andsend it back to us. We then take care of everything else; the amount of Electrical and Electronic Equipment we throw away is increasing by around 5% each year making it the fastest growing waste stream in the UK. So, every small piece of recycling really does help.
To place your order with us and request your recycling envelope please call our Help Team on 01733 345592.
To help remind you of which items are covered by the regulations, all new electrical and electronic equipment produced after the 13th August 2005 is marked with a picture of a crossed out wheelie bin.
Copyright © 2002-2012 Weight Loss Resources Ltd. All product names, trademarks, registered trademarks, service marks or registered service marks, mentioned throughout any part of the Diet and Fitness Resources web site belong to their respective owners.