Elite athletic performance and general fitness are sustained through structured hypertrophy strategies, sport-specific conditioning, and rigorous adherence to injury prevention protocols.
If you’re overweight or obese, burning 500 extra calories a day walking can help you shed about 1 pound per week. Even if you don’t have weight to lose, expending 500 calories daily walking will help you stay in shape, reduce disease risks, tone up and prevent future weight gain.
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Weight gain, especially lean muscle mass gain, can be just as difficult for some people as trying to lose weight. Lean muscle growth is especially important for certain types of athletes such as body builders. Following a regular exercise program is essential to help increase lean body mass.
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The 2008 Physical Activity Guidelines for Americans suggest adults lift weights – or perform other forms of strength-training exercise – involving all major muscle groups at least two times each week to reap health benefits.
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Adequate calorie intake promotes optimal athletic performance. If you’re a runner, the number of calories you’ll require each day depends on your age, gender and duration and intensity of your workouts. The composition of your diet is important as well.
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The number of calories you’ll burn speed walking depends on your current body weight and your speed. If you speed walk for two hours, however, you’ll likely expend a significant number of calories, and if you do so on a regular basis you may start to lose weight.
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