Tip 1: Walking for weight loss

Sport and Fitness

Tip 1: Walking for weight loss

Walking is the most affordable load that cancontribute to weight loss. Walking refers to the cardio load, which primarily loads the heart muscle. All the processes in the body are activated, and the subcutaneous fat begins to burn.

For walking to bring an obvious result,it is necessary to observe several rules. Not every walk will help in losing weight, walking step you will not achieve anything. To begin to actively spend subcutaneous fat, the pace of walking should exceed the average. The ideal speed will be 5-6 kilometers per hour.

The best level of load when walking

At this speed, after 10-15 minutes, breathingthe pulse will become more frequent up to 130-140. It is this pulse mode that is considered ideal for fat burning. When the pulse becomes more intense, carbohydrates start to go in place of fat. To keep the pulse 130-140 beats per minute, get a clock with a pulse-meter. Another way to check if your speed is ideal: count the number of steps. At a speed of 5-6 kilometers per hour, you will do about 120 steps per minute. It plays a significant role and duration of training. To make it effective, you need to spend at least an hour walking fast. Start with 40 minutes if you have poor physical fitness. Add every day for 5 minutes, leading up to an hour. If time and condition allows, continue to increase the training time.

When and how to train

It is best to exercise either on an empty stomach, or3-4 hours after eating. So you get a guarantee that it is consumed by subcutaneous fat. If the food does not have time to digest before training, in the first place as energy it will be used it. Because the ideal time for walking with weight is early morning or late evening. Walking is a low intensity physical activity, so do not expect quick results. It must be dealt with systematically, paying a lot of time. You may have to get up before work an hour early to work out. However, walking has many advantages over more complex loads. It does not burden the musculoskeletal system, muscles. Walking is almost not traumatic, whereas when running you can pull a muscle, on a bicycle - damage your knee. Be engaged in fast walking in sports shoes. It's better if your path passes through the green zone. Do not forget about the right breathing: a deep breath through your nose, exhalation - through your mouth. Do not breathe intermittently and superficially, always take the deepest breaths, even if tired. This will help to quicken the breathing and provide the body with the right amount of oxygen at a difficult time.

Tip 2: What are the types of classical walking

In ancient China, there was an unusual methodpunishment. The guilty person was permanently imprisoned in a small room where he could only lie or sit. A few months later, the prisoner was so weak that he could not move on his own; his muscles atrophied from constant immobility. And many of us punish ourselves voluntarily.

How much should I take per day

The average office worker whogoes to work on his car, a day passes no more than three kilometers, which is approximately 5000 steps. This is extremely small. To feel "satisfactory", you need to walk a day about ten thousand steps. According to the results of a 2001 study, it was shown that sedentary obese women with hypertension in 5 months of walking reduced body weight and blood pressure, making only 10 thousand steps at an arbitrary rate. On average, this is equal to a distance of seven kilometers, which can be walked leisurely for an hour and a half, and at a fast pace you need to walk every day up to 30 minutes.

Wellness walking

The main principle of health-walking isits systematic and gradualness. Nowadays this is the most acceptable form of exercise. In this case, healthy people should focus on the pace, and weakened and elderly on the length of walking. Controlling the body is necessary on the frequency of the heartbeat after walking and on the time of its stabilization to the normal level.

Walking for weight loss

Today fast walking as a method of losing weightis becoming more popular. But in order to achieve results, it is necessary to go to ten thousand steps a day. You need to start from small distances, gradually increasing the pace, thus burning more calories. Ideally, you need to walk a kilometer in 12-14 minutes. It is advisable to go at such a speed that you can talk calmly while walking, but do not sing. An excellent method of losing weight is walking up (on the steps or just up the hill).

Scandinavian walking

New-fashioned Scandinavian walking is very similarthe movement of skiers; a man comes with two sticks in his hands, pushing them from the ground. In this case, the hands are in antiphase with the legs, and the use of sticks increases the length of the step and causes the upper part of the body to strain more. With Scandinavian walking, the hands are under a fairly heavy load, thus, almost all the muscles of the body are worked out at the same time, which makes it possible to burn several times more calories than with a simple forward movement. In addition, hands with sticks take up to 30% of the blows, usually falling on the back and knees.

Walking

The rule of athletic walking is,so that you do not jump to run at the maximum speed. In this case, one of the feet must necessarily contact the ground. Because of the high frequency and length of the step, the speed of athletic walking is much higher than usual. Considering an official sport, athletic walking is possible by physically well-trained people.