In order to lose weight, it is necessary to introduce different types of physical activity into the arsenal of your sports activities: walking, running, skiing and cycling, sports games, swimming, gymnastics. However, in the application of these tools, a system is needed. Walking is a good way to lose weight.
How to walk?
Walking is the simplest and most affordable means that is acceptable for people of all ages. The percentage of injuries while walking is the lowest compared to more intense types of movement, and the pleasure is not less. With this available method, about 130-420 kcal per hour is burned, for example: walking at a speed of 1,6 km / h – 130 kcal / h, at a speed of 3,2 km / h – 180-240 kcal / h, at a speed of 4 km / hour – 240-300 kcal / hour, at a speed of 5 km / h – 300-360 kcal / hour, at a speed of 5,5 km / h – 360-420 kcal / hour.
It is believed that to maintain normal physical shape, you need to take 10000 (ten thousand) steps per day. This is about 7 kilometers – such a distance the average person walks at a normal pace in one and a half to two hours. You need to walk quickly, at least 100 steps per minute. You can walk to and from work on foot, if the distance to work is too long, then leave the car a few blocks away and walk the remaining distance on foot and with pleasure. This will not be a waste of time at all, but on the contrary, the most rational and profitable waste of it!
If it is difficult to walk at a moderate or fast pace at once, start at a slow pace, with 10-15 minutes, gradually increasing both the speed and time of the walk. Remember that it is advisable to spend at least 30-40 minutes for one walk, then you can achieve the best effect. Sweat and rapid breathing are signs that exercise is effective.
How to increase the efficiency of your classes?
To increase the effectiveness of your workouts, begin to use weights and alternation of the pace of walking and terrain over time. For burdening, you can take a backpack with you, do not forget to put a bottle of plain water, as during the walk you will want to drink and water will come in handy. Over time, try to change your walking pace from moderate to fast and vice versa, uphill and downhill …
Remember to wear comfortable sports shoes. Take daily walks all year round and in any weather. If the world around you does not interest you, turn inward, listen to music, think and reflect, dream, finally. During walking, there are several specific effects: from muscle contractions to the inertial forces of fluid, food, feces, and so on, which has an additional effect and improves your health.
An experiment by nutritionists from the University of Colorado showed that by consuming more dairy products and walking daily, you can lose 5-7 kg. The experiment involved 199 men and women who consumed more calcium for 16 weeks with skim milk and other dairy products such as milk, cheese, yogurt, and went for a walk of at least 10 steps every day. At the end of the experiment, people “dropped” an average of 6 kg.
Good luck and good luck!