walking aerobic, 3 mile walk

being almost 165 pounds, with height of 5.3' feet tall, i feel like a wreck..  i was 130 pounds 4 years ago, and then bam!! numbers goes all the way up up up... 5 years ago, my aunt introduced Leslie Sansone, 3 mile walk, and it work wonders..  first month, i dropped 5 pounds, and the weight goes down. i realized my guy friends can carry me, which was awesome, and i can finally go for proper shopping, not just,' excuse me miss, can i have the largest size for this dress?'.. now, i really cant figure out why i stop, what ever the resons, its not important.

last year i tried gym, and i found im easily tired, overwhelmed by fatigue. by the time i reach my room, i cant keep myself up to study or complete my assignments. again i stopped after that.
then something hit me, my picture with my friends, my friend, as she quote, ' your arm is the size of my thigh'.. it hit me, really, i stripped and look myself in the mirror, and i realized, im pre-obese, when all the time i thought im just overweight...

i started taking baby steps.. i start walking, to class.. just 15 minutes per day, everyday, im not easily tired anymore. recently i got myself a walking program video, yes, again , its Leslie Sansone, 3 mile walk.
ive started last week, and i noticed, my tummy has decrease, my apple shape tummy is smaller, although im still having some tummy, but its not as obvious as last week..
i think faster too, i can manage to solve some problems ( not many, getting on there)..

im more alert in class, easily understand what is being thought, and i still have my haagen dazs ice cream in the fridge, which always finish by the second day, and now its forth.
walking actually curb off my cravings.. i only need to eat when im hungry or when i need to. its beautiful to walk. 

in a nutshell, the benefits of walking:

Reduce the risk of coronary heart disease. Lower blood pressure. Reduce high cholesterol. Reduce body fat. Enhance mental well being. Help to control body weight Lower unnecessary craving Help to main body shape Lower type II diabetes Boast immune system Strengthen bone density

those who wants to opt for healthy heart, just 3 times a week, 45 minutes each time, will do the trick.

 those like me, who has 30, 40, 50 pounds to shed, should do at least 5 times a week, 45 minutes each.
i started with only 3 times last week, not 45 minutes though, just 20minutes. im starting slow and steady.
you can start with 1 mile walk, or 2 mile if you want, which is equally good. 
in this video consists of warm up, brisk walk, and recovery phase, as well as stretching.

so i highly recommend this form of general aerobic if any one of you suffers from cardiac problem, pre-type II diabetic, overweight, obesity, etc.
it might take some time before you can actually feel the effect, but don't stop now. eventually but surely, you will feel the benefits. 
of course, walking will prolong the illness, however, i can't give my full guarantee. it also depends on genetic and lifestyle as well as environment.
im sure some of you will be asking, how much calories will you burn.
well, the diagram below written how much calories you will burn every hour;

Your weight	Calories burned/hour 24-minute mile pace (2.5 mph)	Calories burned/hour 20-minute mile pace (3 mph)	Calories burned/hour 17-minute mile pace (3.5 mph)	Calories burned/hour 15-minute mile pace (4 mph)
120 lb.	163	180	207	272
150 lb.	204	225	258	340
200 lb.	272	300	344	454
250 lb.	306	375	387	511
300 lb.	368	382	438	579

and here is the link where you can calculate the amount of calories you burn in every other activities you do, not just walking, but others as well..



http://www.healthyweightforum.org/eng/calorie-calculator.asp


so if you guys have other things in mind, not just to walk, you are welcome to count amount of calories burned.
 i want to have a healthy life style, with both my parents obese, dad with cardiac problem, with history of diabetes type II, i should start now.

so, i have done my walking today, have you??...
do baby steps, one step at a time, don't force yourself, just go with the flow..  all the best to you.. Chiaa YOk!!!!.. GAmbatHE!!!