Move more – this is one of the main conditions for weight loss. Physical activity helps the body to spend more energy than it receives. A good way to burn calories is walking, says likar.info.
Walking – a natural way of human movement. Depending on lifestyle and type of activities people are, on average, from 1 to 10 km per day. But in order to Hiking and even contributed to weight loss, it is important to know where, how and how much to walk.
Where to walk for weight loss
A walk in the Park or a regular movement from home to work or to the store, of course, burn a certain amount of energy. But during this walk you will spend much less calories than, for example, when you go to a hill, stairs or even on the sand at the beach.
In particular, a slow walk for an hour burns 169-200 calories and at a fast pace – up to 300 calories. If you go down the sandy road at a speed of 80 metres a minute, then spend about 450 kcal. Walk at a fast pace in an uncomfortable way with pits and bumps will help to burn 445-525 kcal per hour walk. Walking up the stairs burns from 540 to 740 calories per hour. These figures are shown in the example of a person of average weight. But the greater the weight, the higher energy costs.
To increase the amount burned during walking calories, you can use weights for arms and legs.
What does walking help to lose weight
Hiking for weight loss it is better to make in comfortable shoes (sneakers with good shock absorption) and loose clothing for the weather. So while walking calories spent as much as possible, walk at a fast pace. But don’t “enable” greater speed. Try to complete the first mile in 10 minutes. During this time, the movement speed will gradually increase.
The steps should not be very long, but not short. Keep your head and back straight and look forward. Shoulders straighten and pull down, stomach and buttocks should be involved. Help yourself with the hands: bend them at the elbow and move to the beat. To increase the consumption of calories when walking and not to overload the spine, the first step on the heel and then the toe.
How to understand that we are moving at the right pace? Pay attention to your breathing: you should be able to talk, but for singing breathing is not enough. By the way, talking while walking for weight loss is not worth it. Better breathe rhythmically through the nose and aligning the breath with the rhythm of the movement. When the load increases should not be severe dyspnea. If you go to a place where the air is polluted, and also involved in a strong wind or in the cold – inhale by nose, exhale by mouth every 3-4 steps. If the air is clean, with fast paced breathing both nose and mouth.
Drink water before and after the walk (one glass), as well as a little every 20 minutes during exercise.