Many are sure that only proper nutrition and unhurried walks are enough for an ideal figure. Let’s see if this is true?
Often, one can hear phrases from overweight people: “I don’t have time for the gym”, “I don’t like to do it when someone looks at me”, “I don’t have physical training” and others.
Is there a universal way to lose weight, which can suit even an unprepared body and be effective? Yes! And that is walking.
In the case of this type of physical activity, everything is much simpler: walking has no contraindications; it suits everyone, at any age, of any complexion, with any level of physical fitness and employment throughout the day.
Walking 2 miles a day weight loss
Passion for a healthy lifestyle, diets, and training has led us to the fact that we are all addicted to fitness trackers. We check the number of steps taken, kilometers and calories burned (according to research by American scientists, a person spends up to 300 calories per hour of walking). Based on the data obtained, some decide that walking can easily replace sport because it is also physical activity, which can keep the body fit and improve well-being.
Our editorial staff figured out whether walks can supplant workouts and how to walk properly in order to lose weight.
Walking is an excellent type of cardio load; moreover, it has practically no contraindications. Indeed, even if the shock load in the form of a run is contraindicated for you, walking is absolutely safe provided that the shoes and terrain are correctly selected. For example, walking on asphalt or hard concrete can cause accidents. But the shock-absorbing coating of the treadmill, rubberized street paths, grass, sand paths in the park are a great place for a quick walk.
How to lose weight with walking
In order to reduce body fat mass, several conditions are necessary – a balanced diet and proper training. As training, in this case, you can choose intensive interval training 2-3 times a week or uniform aerobic long workouts 5-6 times a week. “Uniform” refers to continuous training in one pulse zone 60-70% of the maximum heart rate (heart rate), long – from 40 minutes to 1.5 hours. And brisk walking, in this case, is ideal.
The main thing is to comply with the condition of 60-70% of the maximum heart rate. To do this, you need to control your heart rate and adjust the load depending on the indicators.
You can change the load in several ways:
- increase in speed – it is obvious that the faster you move, the higher the heart rate;
- treadmill tilt or open terrain. If you climb a mountain, then the load increases. Cross country walking is called Terrencourt, and it was created by a German, Dr. Ertel;
- connecting hands. In this embodiment, Nordic walking is an excellent increase in load. When actively involved in the work of hands due to imitation of skis. For this, it is necessary to use special ski poles and when walking not just swing them, but actively push them, as if pushing off the ground;
- the use of weighting agents will also allow increasing the energy consumption of the body. As a weighting compound, there can be dumbbells, which can either simply be carried in the hands or do simple exercises (for example, lift alternately up or to the side). Another option – leg weights, which are fixed on the ankle, such weights will increase muscle strength, and also involve the muscles of the press.
Also, remember that brisk walking is an aerobic load, so the necessary and extremely important conditions are the presence of fresh air and comfortable “breathing” clothing. Experiments with dense cloak tissues and films are fraught with problems of the cardiovascular system.