Walking for workout/ getting toned

Hi everyone. Due to a knee injury, I can't run and I live in a beautiful city and with nice weather it's great to be outside so I have started walking a lot more than normal. My goal is to look a bit more toned, I am 5'4" and around 115 pounds but not very muscular. I had been running 5 or 6 days a week but had to stop about 5 weeks ago due to knee problems and hadn't been doing anything until about 2 weeks ago when I started walkign around 5 miles a day. Will walking 4-5 miles a day at a normal pace make any sort of difference in terms of weight loss (looking to lose a bout 5 pounds, yes I know I am already thin but I have some excess fat in the form of love handles and at the very top of my inner thighs) and I am also trying to tone up. Is walking this amount good? I have read some things saying yes and other things saying it won't burn that much. Also to tone up overall with lean muscle would pilates and then adding in some squats and lunges be good? I just want to be a bit firmer but not gain inches anywhere because of muscle. I eat around 1500 calories a day but am not super strict (if I want something I eat it, just in moderation). Thanks for the help!

I am no help and actually hope someone posts a response to your question.  But, if it worth any advice, I did see in my health mag that the rate to have most fat burn was a 3.1 mph walk...to me that seems crazy, but take it for what you will :)

Because its aerobic exercise, it will burn fat first at a reasonable pace, but if you amp it up it will burn carbs because it turns into anaerobic exercise like running.

It will only burn for the duration of the exercise, whereas anaerobic boosts your metabolism for a little time afterwards.

The best way to go, is have a mix of both anaerobic and aerobic.

So walking is a great idea, especially because running is high impact. But you could also try a low impact anaerobic workout such as swimming or rowing in conjunction with walking.

As for toning, due to running your muscles must be there, but the little bit of fat covers them, so walking will help combat this!

I'm starting my running regime again (I went slack for a month after 3-4 strong ones) and going to start walking the dog in the morning  for half and hour too.

Good luck, and you've done well already!

walking can be great, as long as you exert yourself.  walk at the fastest pace you can maintain, go out of your way to find hills, and find a trail system where you can challenge yourself. 

the only real drawback to walking is that the gains will plateau relatively quickly, so you'll require longer and longer walks to continue gaining fitness.  can you mix in some cycling?  it's a great way to build muscle and cardio fitness, and is relatively gentle on the knees.

Kupre: I really wish I could go swimming, sadly I live in a large city and don't really have access to a pool. I LOVE rowing, and did crew for many years but had to mainly as a coxswain (well also because I'm short and don't have muscle) because I had a bad shoulder injury and had surgery..so rowing is not ideal.Haha and yeah I don't think I built any muscle running, it takes me FOREVER.

Pgeorgian: I live in a city that is pretty flat, although there are some hills that I could probably get to during the weekends. I could stationary bike when I have time for the gym, I've never tried  it but that's a good idea, thanks. How quickly will it plateau? On weekends I walk literally all day and on weekdays between class and work which around a 4 mile distance. And what does exert mean? I mean I am walking in a city so it's normal walking but not power walking which I am not into nor would really be feasible on such crowded streets. I am assuming though that 4 hours of walking around even if not at power walk speed must be doing something, or is this wrong?

Everyone:would a pilates routine 4 or 5 times a week plus things like squats and lunges be good? Maybe some light arm exercises as my muscles are literally almost nonexistant due to cortisone shots and surgery. Also is it true that lunges and squats will make my thighs and butt bigger? I have heard so many debates on it I don't know what to think! Thanks again so much

I used to be heavily into rowing, a brilliant sport I think.

Those injuries are very unfortunate, you mentioned a bike, that sounds good too!

As for pools, maybe research resistance training pools or such, there's bound to be some somewhere if you look hard enough, but the bike sounds like the best idea!

I was going to suggest pilates or just general lying-down stretches and leg-lifts for toning. I think squats and lunges might be too hard on an injured knee.

try doing side lifts with an ankle weight, too. You can do them watching tv and they work great as toners.

Original Post by rosesarered12:

Everyone:would a pilates routine 4 or 5 times a week plus things like squats and lunges be good? Maybe some light arm exercises as my muscles are literally almost nonexistant due to cortisone shots and surgery. Also is it true that lunges and squats will make my thighs and butt bigger? I have heard so many debates on it I don't know what to think! Thanks again so much

It is not true that squats and lunges will make your thighs and butt bigger (unless you have absolutely zero muscle to start with; even then, the gains would not be big). 

For the arms, try push ups.  They require no equipment, can be done anywhere and can have the difficulty adjusted as is appropriate to you.  (If you can't do them on the floor, do them leaning against a bench/counter/stair.  To increase difficulty, lean against a lower surface.  To decrease difficulty, lean against a higher surface.  Make sure you're keeping your back straight and your abs engaged.)

Original Post by susiecue:

Original Post by rosesarered12:

Everyone:would a pilates routine 4 or 5 times a week plus things like squats and lunges be good? Maybe some light arm exercises as my muscles are literally almost nonexistant due to cortisone shots and surgery. Also is it true that lunges and squats will make my thighs and butt bigger? I have heard so many debates on it I don't know what to think! Thanks again so much

It is not true that squats and lunges will make your thighs and butt bigger (unless you have absolutely zero muscle to start with; even then, the gains would not be big). 

For the arms, try push ups.  They require no equipment, can be done anywhere and can have the difficulty adjusted as is appropriate to you.  (If you can't do them on the floor, do them leaning against a bench/counter/stair.  To increase difficulty, lean against a lower surface.  To decrease difficulty, lean against a higher surface.  Make sure you're keeping your back straight and your abs engaged.)

Sounds like you're doing great as it is with the walking.Last year,weather permitting,I would walk 3 miles a day at a steady pace (not even really a power walk) and I lost 40 lbs in 2 months.I know a big part of it was the walking,but I also drink alot of Oolong,Green Tea,and water,which flushes the system and helps metabolism.But then I got pneumonia and was sick for a month,I never got to feeling 100% better,then I was sick again with bronchitis.Unfortunately by winter I gained 30 lbs back from being sick because I couldn't get well enough to go walking before the winter came.I have since purchased a used tredmill to condition myself,and I walk when the weather is nice.I also have started going "old school" with my workout routine.My husband said the best workout for getting toned was what they did in the army.Good ol push ups,pull ups,sit ups,and jogging.I never could do a push up,so he had me pushing off a wall.I can now do 10 slightly assisted push ups off the floor!Seeing that I could do this I now want to see what else I can do I do agree that doing pilates type situps,and leg lifts (lifting legs lying on your back and then on your stomach) will help with the "love handles and thighs(not to mention your tush muscles too).I have a back problem and torn shoulder & ankles so I understand where you're coming from.I was in physical therapy and they would have me do those exercises to strengthen my core muscles,it does work if you keep up with them.Also get some resistance bands (they usually come with exercises or you can purchase a video for them).These will be low impact and will strenthen your arms too.I hope some of this advice and my personal experience helps.Good luck to you in your quest

Original Post by susiecue:

Original Post by rosesarered12:

Everyone:would a pilates routine 4 or 5 times a week plus things like squats and lunges be good? Maybe some light arm exercises as my muscles are literally almost nonexistant due to cortisone shots and surgery. Also is it true that lunges and squats will make my thighs and butt bigger? I have heard so many debates on it I don't know what to think! Thanks again so much

It is not true that squats and lunges will make your thighs and butt bigger (unless you have absolutely zero muscle to start with; even then, the gains would not be big). 

For the arms, try push ups.  They require no equipment, can be done anywhere and can have the difficulty adjusted as is appropriate to you.  (If you can't do them on the floor, do them leaning against a bench/counter/stair.  To increase difficulty, lean against a lower surface.  To decrease difficulty, lean against a higher surface.  Make sure you're keeping your back straight and your abs engaged.)

 Actually, in women the lower body is much more trainable than the upper body, and increases in muscle in the legs will definately result, assuming the volume and intensity of the training stimulus is sufficient

so does that mean that area will get bigger? I am not against muscle, just getting bigger, that's why I wasn't sure if these are good exercises or not...would pilates be better then since it really only builds lean muscle...thanks

Pilates wll not result in lean body mass gains. I hesitate to suggest to many exercises for you because i dont know enough about your knee injury. After going over some of the other suggestions i can say that swimming is a great rehab tool for people with injuries, however it is not an activity that can increase muscle in the limbs either:( Unfortanetly many of the exercises required to 'tone' up the lower body, also require the ability of the knee to move in a high range of motion. With a knee injury your ROM is lower, and going through movements could hurt you more. So my suggestion is to first treat your injury through the guidance of a doctor and physical therapist, than resume your fitness goals.

and your goal is not to 'tone' you want more muscle less fat:)

my  knee is doing better, i just can't go back to running on it like I used to, so things like squats, etc, would be fine, my range of motion is really only limited in my left arm not my legs

and by tone i meant less fat more muscle...basically change up my body composition a bit...which I know will be hard cuz it's very hard for me to gain (whether it be muscle or weight) in general...if I eat at a deficit is it true I won't gain any muscle? probably a veyr low protein diet doesn't help (basically vegitarian)

thanks so mcuh for all the help, please keep it coming it's great!

Original Post by rosesarered12:

my  knee is doing better, i just can't go back to running on it like I used to, so things like squats, etc, would be fine, my range of motion is really only limited in my left arm not my legs

and by tone i meant less fat more muscle...basically change up my body composition a bit...which I know will be hard cuz it's very hard for me to gain (whether it be muscle or weight) in general...if I eat at a deficit is it true I won't gain any muscle? probably a veyr low protein diet doesn't help (basically vegitarian)

thanks so mcuh for all the help, please keep it coming it's great!

I don't know what financial resources you have available,but have you thought of checking into a martial arts class?I also have trouble gaining muscle.I have a knee condition that causes my petella to pop out and causes a strain on my joint.My orthopedic surgeon told me to sign up for a martial arts class to help with my leg strength.When I started going,only a month in I started noticing I was developing muscle all over my body,but I was also leaner too.I think that was when I was at my best.The class I took taught Kenpo,Kung Fu,and Tai Chi.I don't go anymore because I can't afford classes anymore,but if I did have the money I would be back in those classes again.Also I wasn't having anymore pain in my knee and 2 weeks before I started classes I was in crutches.The classes strengthened my leg so much that my surgeon was impressed.Judging by the way you want to transform your body I would suggest a martial arts,or even a dance workout.Once again,these are just my suggestions.I'm no expert,just someone who's tried alot of different things.