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Walking: how to start exercising?
- If you decided to take a walk
- Use walk for the body
- How to adjust physical activity?
Not a fan of the sport in all its manifestations? But at the same time want to improve health and lose weight? Enjoy a walk! This is a useful and simple lesson will help you become slimmer and healthier. As you begin these lessons?
If you decided to take a walk
Walking is a physical activity, but the activity requires no special skills, repetition of certain movements. Just go ahead and enjoy the beauty of nature.
If you decide to exercise, is to prepare for it. First of all, we must choose comfortable clothing and shoes. Tracksuit, sneakers, light jacket, cap depending on weather conditions. Of course, in winter you need light but warm clothes and shoes, and in the summer suit t-shirt, shorts, shoes or sneakers. The most important when choosing to prefer easy and comfortable clothing and shoes. It should not be too hot or too cold, otherwise the process will only cause unpleasant emotions.
In addition, you should choose a place to walk. Best suited Park, forest Park, forest or any green area. There the air is cleaner and you can enjoy nature. In addition, such a location usually has a lot of hills, ravines. It is better to choose such places than to walk on paved flat road. However, if there are no such places would be good.
Before the start of the walk it is advisable to do some exercises. For example, bends and torso twists, squats. Such training should not take more than five minutes. You can practice at home or on the street.
How to prepare for the walk morally? If hard to start, is to do 100 steps on the spot at home. This will help to feel the lightness of upcoming sessions. In addition, it is worth remembering that the walk is just a walk, albeit a slow pace. But a walk is always fun and easy.
If you do not want to go for a walk because of bad weather, is to help yourself. For example, to prepare in advance a fun and cheerful music or with jokes that can be listen to with headphones while walking. This will help to begin a lesson, and make it more enjoyable.
And overall, I need to prepare for classes, pick the right time to define the purpose of such loads. For example, if you have a goal to lose weight, it to deal easier.
Use walk for the body
All exercise is good for the body because they train the muscles, increase efficiency, help to strengthen the immune system. Regular exercise helps to maintain health at a high level until old age.
The benefit walk is to improve blood flow, strengthening the heart muscle, normalize sleep, slowing aging process, strengthen bones and joints and improving overall health.
Regular walks help to increase elasticity of blood vessels, normalize blood pressure, improve digestive health, reduce the risk of developing glaucoma, intraocular pressure, improve the immune system.
The benefit of a walk in the fact that this type of exercise, the least traumatic. During class walking muscles, joints and bones are not subjected to excessive load. On the contrary, they are strengthened. Therefore, the joints remain mobile and the muscles strong.
Walking is soft and very physiological training that fits for almost everyone. Because physical activity is not very intense, so the congestion after school is not, excessive fatigue, too. On the contrary, walking helps improve mood. Yes, the use of the walk lies in getting rid of stress, apathy, depression.
Of course, walking helps to lose weight. These sessions provide gradual weight loss. If walking is to add proper nutrition, then a month later will be visible results. Of course, if the classes are regular.
However, such walks are undesirable in aortic aneurysm, myocarditis, aortic stenosis, ventricular tachycardia, and coronary heart disease. If such diseases are present, it is better to consult a specialist.
How to adjust physical activity?
How much to walk? Daily rate of movement for a person is 10-14 thousand steps. That is, the minimum you have to pass 10 thousand steps. Of course, this does not mean that all of these steps should come in walking. Because during the day people are constantly moving. Morning exercises, going to the store shopping, house cleaning, cooking, working with clients and many other activities also require movement. So, walking will be enough and 5 thousand steps, for example. You can calculate your activity throughout the day and determine how many steps to do walking.
It is necessary to walk briskly, not slow to go walking. But very quickly go is not worth it. It is important that while walking was not any shortness of breath. So it should start with a slow tempo and then gradually to increase it.
How much should you do? Not less than forty minutes. Optimal physical exercise for 40-60 minutes a day. It is very desirable to practice walking all the time, but if not, then four classes per week will be enough.
How many miles should pass in a day? From five to ten kilometers. It all depends on speed and capabilities. And of course, the more extra pounds, the more need to go. However, classes should be gentle and increase intensity should be done gradually so as not to harm health.
Walking will definitely appeal to those who spends a lot of time in the room, because you can breathe fresh air, those who do not like other exercises, to those who simply like to walk and enjoy the beauty of nature. Walking will not only help to strengthen health and to get rid of extra pounds, but also improve mood, relieve depression, remove the effects of stress. So if you don’t want to do in the gym or to dance, just go for a walk.
Uses photographs Shutterstock