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Like walking help lose weight?
- Go fast!
- Walk for a long time!
- Change the intensity of your workout!
- Go to the lift!
- Advice from fitness experts
Walking is one of the most affordable and effective types of fitness. It helps to burn calories and get in shape, improve health and enhance health. But that walk was the most useful, you need to follow a few rules.
Then calorie consumption will increase by about 20 — 30%. Brisk walking is a great alternative cardio workout, it strengthens the heart and has a positive effect on the respiratory system. Walking must be so intense that it was hard to tell — then it will promote weight loss. In this case, the muscles are loaded, but the body is not experiencing stress such as when running.
To control the functioning of the heart, purchase a bracelet for sports, which shows a pulse. You will be able to control the heart rate. Maximum heart rate is easily calculated by the formula: 220 – age. Then the walk will not harm the health.
You will be comfortable moving quickly, as if stepping right. Keep your posture, don’t slouch, hands bend at right angles. Make steps short and quick. Try to evenly distribute the load pushes the toe and step the heel.
Walk for a long time!
Gradually increase the duration. Start walking for 30 minutes 3 times a week. And gradually bring the duration of the walk to an hour. Be sure to choose the correct running shoes with locking ankle and air pads.
The minimum speed at which you should walk is 5.5 — 6 km/h. Only then start the process of burning fat. Try to maintain this pace throughout the walk.
You can practice walking backwards. But make sure the road is smooth and without obstacles. Place hands on the belt and move forward, keep your posture and tighten your abdominal muscles. First go slow and then gradually accelerate.
Change the intensity of your workout!
Fitness experts suggest to use interval circuit training. Its essence is that slow movement gave way to faster. The interval should be such that you have time to say just a few words. Then training will be most effective. This system strengthens blood vessels, improves heart function, actively burns calories.
Scientists have proved that an hour and a half intense workout in the body and increases the level of serotonin and endorphins, so people feel happy. “Happy hormones” stimulate the imagination and creativity.
Go to the lift!
To calorie consumption has increased by 50%, it is necessary to go on the rise. Add in his program the route on the hill or walking up the stairs. Muscles will be actively pumped, calories begin to burn with a vengeance. When the body becomes accustomed to the loads, most of the program should be elevated.
During the rise of the critical load on the spine, do not forget about posture. A little lean forward and take small steps.
Did you know?
It is scientifically proven that a daily intensive walk for half an hour increases life expectancy by about 2 years.
A long walk leads to normal blood pressure, stimulate insulin production, strengthens the bone tissue. It positively affects the nervous system. Reduced level of anxiety disappears dissatisfaction with life.
The advantage of walking is that there are no age restrictions. Moderate exercise improves health and gives energy boost. But it is important to walk regularly and intensively.
The number of steps for which to strive — 10 000. That’s the number of steps a person must do daily. Then the walk will not only pleasant leisure, but also efficient fitness. But focus on health — should not be fatal fatigue and severe dyspnea.
Walking is a great way to keep yourself in shape, get rid of extra pounds. There are several principles that distinguish it from an ordinary walk.
Did you know?
Lomonosov traveled on foot 1291 km away from Arkhangelsk to Moscow!
One foot must always touch the ground, and the frequency of steps — 135 — 200 per minute. The length of one step about 95 — 120 cm it is Important to ensure that the supporting leg not bent at the knee when making the step. Another rule is the hands must move very quickly.
Walking may have a different degree of intensity. It depends on what the ultimate goal: to improve your health, strengthen muscle, lose weight.
Not worth it to experiment on his own. It is better to entrust the coaching to the coach. It will show the correct technique, learn to breathe during a workout and talk about other important nuances.
During the competition, athletes reach speeds up to 16 km per hour.
Advice from fitness experts
Plan the route so that it ran in a green area away from the roadway. Then you will breathe fresh air.
The slimming process is more active in the morning on an empty stomach, so for faster result better to train at this time. If this is not possible, do not sooner than two hours after a meal. Do not overload the body before you sleep, don’t plan a workout for 2-3 hours before bedtime.
Before you walk make sure you take the workout. Make Mahi hands, lunges, twists, and tilts of the body. In conclusion, spend stretching.
Don’t expect a walk instant results. The weight will begin to decline after two months of regular training. It is important to understand that this process depends on the individual characteristics of the organism.
Although the walk is a peaceful form of fitness, some contraindications are still there. Should be wary to push yourself, if you had a stroke or heart attack, there are heart rhythm disorders, hypertension. It is impossible to walk quickly in high temperature and feel unwell.
Review expertMaksim Nagibin, certified trainer leading fitness federations in Russia (FPA, FFAR), is 1 adult level in football
Walking really is one of the most effective ways of losing weight.
Based weight loss and number fat component is the creation of a caloric deficit. That is, you need to spend more calories than you consume per time unit (day, week, month). And walking (on a treadmill or just walk) may contribute to this. Most importantly, do it regularly at least 4 times a week.
Duration is also important and should be at least 40 minutes. According to studies, this time in the body Deplete glycogen stores in the liver and muscles, and the aerobic mechanism of energy supply, oxidation of fatty acids is gaining maximum power, as a major energosystem.
60 — 90 minutes of brisk walking will suffice. It is important to monitor the pulse. It needs to be below/above certain limits (it depends on the age and individual physiological characteristics of a person). Can be calculated independently according to the formula Karvonen or speak to a coach if engaged in fitness club.