Even those people who do not go for walks on purpose, take a day from one to ten kilometers. A person does not even notice how a long distance passes from day to day. Of course, these figures are less for those who everywhere go by private car and more for those who often walk or use public transport.
Benefits of walking
Walking is the most natural kind of movement for a person. People who walk a lot (of course, in comfortable, right shoes) have a tightened body, support muscles in tone, strengthen their immunity - and all this without much effort!
Regular walking allows you to develop and regulate the work of the respiratory and cardiovascular system, the musculoskeletal system and even the central nervous system.
In order to use walking for weight loss, you need to walk a lot, at least 1-2 hours a day. Of course, it is better if it is a walk in the forest, but, in extreme cases, you can walk and through the city parks and streets. It's better to have a place with abundant vegetation, so that you get a beautiful, clean air.
How many calories are wasted when walking?
Depending on the type of walking, you can burn at this occupation a very different number of calories. Walking on the site gives almost the same results as ordinary walking on asphalt, and if the occupation is intense, then calories can be burned somewhat more.
The expenditure of calories during walking is very slow. So, for a couple of hours of a measured walk you will burn only about 150-200 calories. This figure will be greater if you walk in the park or in the forest on natural ground and constantly overcome small ascents and descents. Similarly, walking on a treadmill works. If you set the slope at least 5%, you increase the load very significantly and soon see the result.
If you are doing sports walking, then your results will be much better: you can burn up to 200-300 calories for every half hour of such intensive training. This walking differs in that you have to take forward a straight leg, always touch one of the feet with the ground, develop the maximum speed and at the same time intensively work with your hands.
The lead is walking up the stairs - if you are half an hour at a very fast pace climbing and going down the stairs, you can easily burn about 350 calories.
Running or walking for weight loss?
Of course, running gives faster results, but not everyone is capable of jogging at an intense pace (people who have problems with vision and joints, it can be contraindicated). But walking is shown to almost everyone - though, it will take much more time. Everyone should choose a lesson based on their health and goals.
Pulse in walking
In order to calculate how your pulse should be when walking, use the simple formula:
(220-your age) X 0.65 = optimal pulse.
So, if you are 20 years old, (220-20) * 0.65 = 130 beats per minute.
Fast walking for weight loss
How is it worth going to lose weight? First of all, use the following rules:
- You need to walk in comfortable clothes and shoes;
- for weight loss, it is optimal to choose a fast tempo;
- The best results are given by morning walks on an empty stomach;
- it is good to have a cup of coffee without sugar and cream before a walk;
- for maximum effect, do not eat anything other than protein foods at least 1-1.5 hours before and after walking;
- the main thing for losing weight is regularity: you need to walk at least 4-5 times a week.
Following such simple principles, you can easily fix your figure in such a lightweight manner.