Losing 60 pounds the cheap and fast way

New research on the effectiveness of a proper walking program bring surprising results as the participants lost on average 60 pounds over the program. The main goal of the research study was to maximize the "fun" and "continuity" of the exercise program. Because, according to the scientists, an exercise program is first, only good if you do it, second, only works when you workout at a hard enough intensity to get results.



In the research the scientists first established a baseline for each individual, for example, if they had not been exercising regularly, they started walking just three times per week at a light stroll for 20 minutes at a time. Then, over several months, worked up to six days per week of exercise at a minimum of 30 minutes.



The researchers also used ipods, podcasts, and audiobooks to make the exercise sessions fun for the participants. When possible the individuals were also encouraged to exercise with partners or groups and use the time as a "venting" session if necessary.



Half way through the program, at the 6-month mark, the researchers used a simple, but effective method to have study participants check on the intensity of their workouts. The "Talk Test" as it is called, means that during the exercise you can say a short sentence before needing to take a breath, you are not gasping for air, or able to easily string together many sentences. The "talk test" is designed to let a person know if they are in their maximum fat burning zone. This is important according to study coordinator and trainer, Courtney Schurman, because as you exercise you become more fit, and any given 30 minute walk will become easier and easier. The talk test, is able to let you know if you should be walking faster or not, and does a good job of keeping a person in their optimal fat burning zone during exercise.



During the last 3 months of the study, the participants were encouraged to make the program more challenging but continuing to use the talk test, but to also use one of several methods to burn even more calories. These included adding hills to the walking workout, changing the walking surface, for example to dirt trails, or using walking poles in order to recruit the upper body muscles more intensely.



The results, were "phenomenal" according to Schurman, "with an average of 60 pounds lost, the research highlights the importance of making the exercise fun, and finding new and novel ways to increase the intensity as the exercise becomes easier."



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