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Walking is considered to be the simplest sport. Indeed, in order to start practicing, neither special training nor a coach is required. Proven: walking strengthens the cardiovascular system, makes you slimmer. Doctors recommend walking 5-10 kilometers a day.
Polls in the United States and Europe have shown that a city dweller does not even walk 2,5 km a day. This is considered to be an extremely short distance for burning fat.
How to lose weight by walking?
First, you need to set yourself a small goal and achieve it – to walk 10000 steps every day. Or at least at least 4-5 times a week for at least 30 minutes. Naturally, the figure of 10000 is increasing gradually. You need to start with 3000 steps daily, and only after 2 months you need to bring this figure to 10000. Each week, the interval should be increased by 500 steps. You can walk in the park in the morning or walk for several stops.
Having an idea of how long it will take for you to reach your goal will help you approach the task strategically. Calculate, you should be able to complete your daily walking plan. Choose the route depending on the distance and the time it takes you 10000 steps. The planned routes will help you analyze the process of implementing the plan in the most convenient form.
How to start walking on a daily basis in order to change your figure?
If you want to see results as soon as possible, use the following tips. Walk calmly for the first 30 seconds, then on your heels for 30 seconds. Alternate walking for 5 minutes. Walk calmly for the last 5 minutes. But the main pace of the walk should be of medium intensity in order to achieve maximum effect. Walking should be started and finished with stretching.
You can walk in different ways throughout the day: walking with a friend in the park, while talking and sitting down, you can go shopping, walk to work, climb stairs on your own, or engage in professional sports walking. Each of these species will bear fruit, but they will be strikingly different from each other. The more regularly you walk, the better the result.
Use several routes when training for weight loss, as the same path can be tedious, reduce the motivating attitude for a positive result.
Plan a long route on days when you feel energized, and a short route on days when you are tired but the day is busy and you don’t have much free time to walk.
It is important to observe proper nutrition and walking
Using a pedometer will help you keep track of the distance traveled during the day, and even the number of steps taken. You can put the pedometer in your pocket or attach it to your belt, you can install it on your hip. This is the simplest and most effective way to achieve your goal. When purchasing, make sure that the model counts both distance and number of steps. You will be pleasantly surprised at how many extra steps you can add to your daily activities by changing small habits.
Of course, in order to achieve a positive result, it is important to combine walking with proper nutrition: do not eat fatty and high-calorie foods, sweet and spicy. You can count calories, our site will help you with this. Also keep track of your calories burned. The “expense” must be greater than the “income”. Remember that moving at an average pace (approximately 5 km per hour), you consume 250-300 kcal. Intense walking (6-7 kilometers per hour) helps to spend 400-500 kcal. A slow, unhurried walk helps you get rid of only 150-200 kcal in 1 hour.
Walking for disease prevention
Walking as a sport is also an excellent prevention against various diseases. During the walking period, a large number of muscles are occupied, the blood accelerates, harmful substances leave the body, including, cholesterol is significantly reduced. And also walking is a proven remedy for stress, it helps to cope with difficulties, it is easier to endure any everyday troubles.
You can always find time for a walk. If you are a young mom, you have a great chance to regain your former shape by taking a walk with a stroller in the fresh air. Try to take a longer route to go to the store or take your child to the garden, avoid short trips by public transport or car. And the result will not be long in coming.