A sedentary lifestyle - office, home, entertainment - somehow leads to weight gain, which is then difficult to get rid of. So what method or strategy will allow you to always have a slim figure, tightened back and good mood?
There are several methods to fight with excess weight: fitness room, dancing - and, of course, walking.
The benefits of hiking - is it good to walk, and why?
Walking is useful, because:
- We're burning calories.
It is important to have a goal - to walk simply, valley and only on Sundays, it is unlikely to help you lose weight, and become really strong - both externally and internally. Walking allows you to get rid of excess weight. This can be walking down the hill, down the stairs, down the street, on a fitness club track or walking on the sand on the beach. Walking allows you to maintain a certain level of muscle mass, or to burn unused calories. What matters is not so much where you walk, but how regularly you walk and how long you walk.
- Stress is retreating
Regular hiking is not only a guarantee of excellent physical fitness, but also a good method of stress management. The benefits of walking depend on how long you walk, how long you walk and where you walk. You burn your unused charges for the day, give yourself directly to physical exercise, which causes you positive emotions.
- Reduce the risk of heart disease
Walking is a good way to reduce the risk of heart disease and also helps to reduce the amount of cholesterol in the blood.
- Walking helps strengthen joints
It's good for everyone, young and old. Walking makes the joints work - and this is the main prevention of salt deposits and aptroses. In addition, active regular walking is the prevention of diseases such as osteoporosis - which is important for women.
When, how and how to walk to lose weight - advice for the thinner
- The figure of 6 kilometers, or 6000 meters, is not drawn out for nothing - it is exactly 10 thousand steps. It is on this mark that we can and must keep to it. You can't do more, you can't do less. If your task is clearly set - to lose weight, the numbers change towards increase.
- You need to walk often, a lot and in comfortable shoes.
- At a rapid pace. The pace of walking should be quite high, but do not immediately switch to the "sport" mode and run. The first kilometre on average should be covered in 10 minutes. At this time, you will gradually develop your walking speed.
- From heel to toe. The steps are not too long, but also not too short. Back straight, shoulders extended, chin raised.
- Hands moving in time: right foot forward - left hand forward.
- The minimum time for your walk is 30 minutes.
- In the morning or in the evening? Morning is the most wonderful time for walking. The fact is that it is at this time of day that fat reserves are burned most intensively.
- More walking up the stairs and down the hill. There is no such thing as walking. Always go up the stairs to the floor, the elevator - for the "wimps"!
- Walking is a matter of habit. It is developed in two weeks and stays with you for the rest of your life, as a guarantee of health and vitality.
How to choose the right place to walk?
- Now, having prepared for the walk, it is necessary to think over a plan or, rather, a route on which you will go on a trip in the nearest half an hour-hour.
- Perhaps you will choose the most pleasant places in your city - alleys, squares, parks, forests.
- It is important to have a place where you will walk with the least number of vehicles - cars, buses, etc.
- Clean air, pleasant atmosphere - that's a positive choice.
- If you can't find a park, you can walk around the square or choose a wide city staircase.
- It is also good to go to and from work on foot at least a few stops.
How and how long to walk to lose weight
How do you start walking for weight loss?
- How do I start? The question is important and requires a clear answer. The best thing to do is to work gradually, on an increasing basis, increasing not only the duration of the walk, but also the way.
- The first week can pass in an easy variant - 14 minutes, three times a week.
- The second week can and should be longer - 30 minutes.
- By the third or fourth week you can afford to walk for 45 minutes, five times a week.
So, the first month of intensive and regular training has passed. Starting from the fifth week, we gradually move towards the result of 10 thousand steps per day. On average, it should take 12 minutes on the way to 1 km. It should be noted that a walk of 6 km can be broken into segments, but not all at once.