There is no time to go to the gym but you want to lose weight? Why not try an exercise form that you can do at any time and anywhere? Hurry walking.
Walking may seem dull when comparingd In other forms of cardiopules that cause calories; But research continues to support it as a critical element of a weight loss program. An hour walk every day can help burn half a pound every week without a diet!
Lucy Knight, the gym trainer and writer of Walking for weight lossCalls walking “Refreshing alternative to complex aerobic routines and overpriced gym entries”. “It’s free, enjoyable and already part of everyday life. All you need to do is Correct your technique, walk faster and for a longer period and you will lose weight,‘ He says.
There are many scientific elements to support this.
- Research at the University of Pittsburgh revealed that overweight people who walked vigorously for 30 to 60 minutes a day lost weight without other lifestyle changes.
- Researchers at the School of Economics and Political Sciences in London have found that out Of all moderate intensity activities, vivid walks were responsible for the highest effect on weight loss.
- Another study by the United States found that people who walked for at least four hours a week gained less weight – an average of nine pounds less – than their sedentary counterparts as they grew up.
In addition to weight loss, normal hasty walking can help control blood pressure and the risk of type 2 diabetes, peripheral arterial disease and osteoporosis.
Keep the lively walk
You have to refine your technique to burn fat quickly and effectively. See how you do it:
- Stand up, your arms from your sides and pull your navel to your spine to get involved in your core.
- Focus your eyes five to six meters ahead, keeping your shoulders Relaxed.
- Bend your elbows at a 90 -degree angle and make your hands, if needed, instead of tightening your fists.
- Drive with the heel and take a step forward with your right foot and follow with the left foot. Your hands should move in opposition, left hand forward, right and vice versa.
- Transfer the weight through the heel of your right foot and continue.
- Time to breathe with the movements, enter a pattern with a certain number of steps.
How much should I walk?
Health experts recommend that everyone walks 10,000 steps a day to stay in shape. This means about 8 kilometers depending on your step and speed. But on average, most of us are seated and watch in about 4,500 steps a day. If you want to lose weight by walking, you should reach up to 16,000 steps a day. US Disease Control and Prevention Centers (CDC) support at least 150 minutes of rape on foot each week.
How fast do I have to walk?
The CDC defines rush walking as “at a pace of three miles per hour or more”, which means 5 km per hour or 12 minutes per km. However, people who do well would do well to stick to a lively pace – 6.5 km per hour or 9 minutes 15 seconds per km.
How do I start?
Start with these training designs, depending on the level of fitness, and you aim to increase the duration of your walk by five minutes every two weeks and the intensity, walking faster.
Beginners
- Monday to Saturday It walks 10 minutes at a moderate pace.
- Sunday Walk slowly for 20 minutes.
Intermediate
- Monday Balance.
- Tuesday to Friday Walk for 25 minutes with a moderate pace one day, 30 minutes the next.
- Saturday Walk in a hurry for 20 minutes.
- Sunday Walk 45 minutes at a moderate pace.
Advanced
- Monday Balance.
- Tuesday to Friday Walk 45 minutes at a moderate pace one day and 50 minutes the next day.
- Saturday Walk 50 minutes at a fast pace.
- Sunday Walk 60 minutes at a moderate pace.
Mix things
The soil change by climbing and the coming downhill will accelerate the burning of calories. Try walking on surfaces such as mud, sand or grass to spend more energy. Pumping the weights as you walk works by your biceps, while straining in a backpack increases calorie burning. Once you learn the lively walk, think about walking for 5 minutes and run for 1 minute. Also try these Tips for walking to lose weight. Soon you will be willing to try 20 minutes training That you can fit on the busiest busy days!
