Nowadays, many people are faced with the problem of overweight, almost one in nine people have extra pounds. Unfortunately, most of them cannot cope with the weight loss problem – they lose motivation or give up.
Doctors say that regular training in the gym is not good for everyone, due to health or age. But if to do nothing, then losing weight can be very difficult. Other methods allow you to mix business with pleasure.
One of these methods is walking. Results of walking physical activity are not as direct as the results of running. However, the benefits of walking are sometimes even greater than running.
One of the most popular types of walking for all ages is Nordic walking or pole walking.
Nordic walking is walking with poles that look like skiing that all of us know. It is similar to skiing, but it is not running.
It is not known exactly who was the first tried this type of walking. According to one version, the founders of this modern sport were Finnish skiers. They found that training in the winter was not enough for them, and they began to walk even in the summer, using ski poles to load the arms and muscles of the upper body.
There is also an opinion that Nordic walking became especially popular in Europe in the 80s of the last century. The founder of this sport is considered Finn Mark Kantan, who was the first who developed a semblance of instructions for the technique of pole walking. He published his work in 1997 and then found the optimal construction of walking canes.
Who should not do Nordic Walking
Nordic walking is recommended for everyone. You can walk with walking canes even when other loads are prohibited. There are very few exceptions and most of them are temporary. Training is contraindicated only if there are acute infections, during an exacerbation of chronic diseases, in the postoperative period, as well as in cases of severe damage to the muscular system. Anyway, walking is perfect in most cases.
How many steps to take to lose some pounds
Nordic walking is great for losing weight. But you must walk quickly and in compliance with the correct technique. An imposing walk, of course, will also benefit the body, but you can hardly spend the required number of calories and become noticeably slimmer from it. Well, if you walk correctly, then in an hour you can burn up to 700 kcal.
You need to walk at least 3 times a week for at least 45 minutes. But an hour is better: after only 30-40 minutes the body begins the process of fat oxidation.
Nordic walking is very good even for an unprepared person who can withstand long workouts. If your legs do not hurt and you feel comfortable in general, then you can walk every day.
Of course, all this is only with proper nutrition: make sure that you do not start eating more with the start of training. And the most important thing: do not eat sweets after loads: just one donut will return you all the calories spent and bring new ones.
Nordic walking is great for those who are very overweight. Running is not recommended for them, and simple walks without walking canes may not be energy-intensive enough to start the process of burning fat.
Nordic walking: how to choose clothes
You don’t need so many pieces of clothes: comfortable clothes for the season and preferably sneakers. Some experts say that all you need is just comfortable shoes. But it’s better to be sporty: after all, for each training, you will cover at least 6-7 kilometers.
You may not find special sneakers for Nordic walking. It is ok to have suitable jogging shoes for trekking (hiking), as well as ordinary walking sneakers.
Nordic walking is a great way to lose weight for those who do not prefer running and other intense activities. It does not require significant expenditures, but it is perfect for very busy people since you need to do it at least 3 times a week for an hour, or better for two. If you walk fast and follow the technique, you can burn up to 700 kcal per hour, losing weight by 3-4 kilograms per month.
During the walk, blood pressure and blood sugar are normalized; walking favorably affects the work of joints and blood vessels. In addition to physical benefits, such training has a positive influence on your body: mental stress is relieved and stress is suppressed.
2 km of intensive walking spends about 200 calories, which equates to 15 minutes of intense running. When walking, the load on the muscles of the back and legs is soft and sparing for the spine.
Walking is the most affordable and affordable sport. It does not require the services of a trainer, gym membership and special clothing. All you need is to go outside in comfortable shoes. However, there are some requirements for walking techniques to achieve the greatest effect:
1. The back should be straight, with a minimum forward deflection of 5-10 centimeters;
2. It is better to keep elbows in a bent state, and legs in a straight position;
3. When walking, you need to strive to go with the hips;
4. The key movement is loading on the foot from toe to heel;
5. The shoulders should be relaxed, and breathing should be calm.
First things first, you do not need to walk for a long distance. It is better to increase the distance gradually. You can start with a 20-minute walk, gradually increasing the load, adapting the body to the new training system. Ideally, according to doctors, to achieve a healing effect, 7 km for women and 8 km for men should be practiced daily.
Athletic or Nordic walking will be an ideal tool for losing weight. Also, it has invigorating effect. A workout can become a good meditation if you listen to pleasant music while walking. And you can also find a like-minded person for walking and time will pass faster during interesting conversations.