There is also an ever increasing array of affordable home fitness products available, such as steps, skipping ropes (remember to put your breakables a safe distance away), rebounders (rebounding is considered by NASA to be the “most efficient and effective exercise yet devised by man”), dance mats that you can use with your games console and exercise videos so that you can workout with your favourite celebrity.
Your weight and the distance you walk are the biggest factors in how many calories you burn while walking. A rule of thumb is that about 100 calories per mile are burned for an 180-pound person and 65 calories per mile are burned for a 120-pound person. Your walking speed matters less. Use these charts to learn how many calories you are burning on your walk, depending on your weight and pace for various distances from one mile to the marathon distance of 26.2 miles.

Your morning cup of java could actually aid your weight loss efforts. According to the results of a 1990 study in the American Journal of Clinical Nutrition, caffeine consumption can increase calorie burn. A second study, published in a 1994 edition of the International Journal of Obesity, found that the consumption of 200 milligrams of caffeine increased calorie burn by 6.7 percent during a three hour period.
An analysis of studies on walking showed it improves aerobic fitness - which is technically the ability of the heart to get oxygen to our muscles and how effectively our muscles use that oxygen. But to be effective, walking needs to be of at least moderate intensity, which means an intensity where you’re able to notice your breathing but can carry on a conversation without noticeable pauses between words. For many, this is a brisk walk. 

Aerobic fitness can be defined as the ability of the body’s cardiovascular and muscular systems to provide the necessary energy to sustain activity that uses the large muscle groups over an extended period of time. To reach aerobic fitness, a person must engage in continuous activity like jogging, walking, cycling, stair climbing, rowing, or swimming at an intensity level you can maintain for at least 30 minutes, three to seven days per week.
It is appropriate to do aerobic exercise every day. There is no need to rest in between sessions unless you are at an extreme level of training, such as preparing for a marathon, or if you experience reoccurring joint pain. If joint pain is a limiting factor, it would be appropriate to alternate less painful exercises with those that may cause joint pain or to discontinue the painful exercise altogether.
8. Gregg EW, Cauley JA, Stone K, Thompson TJ, Bauer DC, Cummings SR, Ensrud KE. Relationship of changes in physical activity and mortality among older women. J Am Med Assoc 2003: 289 (18): 2379-86. myDr myDr provides comprehensive Australian health and medical information, images and tools covering symptoms, diseases, tests, medicines and treatments, and nutrition and fitness.
Researchers at Southern Methodist University took a close look at the most common equations used over the past 40 years. And surprise! They found two major problems: First, the sample sizes that these equations were based off of were way too small (only six people for one method), and only included men. Second, this data didn’t take into account that people of different sizes expend energy at different rates (for instance, heavier people burn fewer cals per pound when walking the same distance as those who weigh less). As a result, when the researchers put these two equations to the test, they found that their calorie estimates were too low in a whopping 97 percent of cases.
Classes are great for people who like to exercise with others, who like to dance, who like music and rhythm, who want the extra motivation and energy that an instructor and class provides, and who prefer the structure and schedule of a regular class. Classes, equipment, and videos are all great ways to stay fit and healthy, but if you're limited by injury or other conditions, then aerobic exercise chair workouts may be just the thing (see resources for online vendors). The instructor leads you through a workout in a chair and it's great exercise. You might not need chair exercise, but you may have a parent or friend who does. Exercise videos and DVDs make great gifts!
When comparing the results of the most recent National Runners’ Health Study with the National Walkers’ Health Study, researchers found that the energy used for moderate-intensity walking and vigorous-intensity running resulted in similar reductions in risk for high blood pressure, high cholesterol, diabetes and heart disease over the study’s six year period.
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