How to walk to lose weight: walking against excess weight. Different types of losing weight

As you know, the movement is life. And if you constantly lead an active lifestyle, preferring is better to walk with a pawnity than to sit on any transport, then it becomes possible to get rid of extra kilograms, and in general, you can strengthen your health. Walking refers to such a sport in which there are practically no contraindications.

What is useful to walk for weight loss?

Walking can be engaged with different intensity, so the desired result and benefit from it, each person determines independently. For example, a unhurried walk before bedtime will help to saturate the organism with oxygen, it will help to dispel, and to some extent to distract from everyday worries.

But, if you take walks daily, and take it a rule, then in this case, after a certain period of time you can notice the effect that you will be pleasantly surprised. The callers, femoral and jagged muscles will become more touched and elastic. Plus, shortness of breath will disappear, and the body will grow.

Doctors recommend to perform such walks to reduce the risk of cardiovascular diseases, also help reduce the overall level of cholesterol in the blood, and generally affect the human body.

Walking at an average pace prevents the deposition of salts in the joints, strengthens the bundling apparatus, trains the muscular system. If the run may have contraindications, the uniform step is shown almost everything without exception.

How to walk to lose weight?

So, walking is accompanied by the appearance of a slender and tightened figure. But, how to perform it correctly, so that extra kilograms leave "their exhaled places"? In order for weight to decline, you need to find time for walking every day, and take it a rule.

I bring to your attention a formula that will help to achieve a slim and healthy body:

Four times a week are walking at least forty five minutes;
Three times a week, make an hour of a pleasant journey on foot.

Thus, every day you need to walk from forty five minutes, to one hour. If you immediately pay such a time for a walk, we can divide it twice during the day. Moreover, a calm, winning step is excluded, you need to go fast enough and dynamically.

For example, to reset 100 calories, you need to pass a distance of one kilometer in a quick pace for ten minutes. Walking style may be such that you go, and as if you are late for a meeting, or use a sporting step.

Walking is good because it allows you to use more muscle groups, and it also helps to keep the body in a tone and strengthens the respiratory system, contributing to the development of proper breathing.

I will consider basic Rules for Sweat Slimming:

Steps should be uniform and rapid, but without any jerks;
Perform frequent and short steps, no matter how seven-mile;
Go without deviations, strictly by imaginary straight line;
In the process of sports walking, not only legs, but also should be involved, and not just hang out, so perform them active pendulum movements.

What you need to make walking?

Of course, be sure to purchase comfortable and comfortable shoes. It can be good sneakers or sneakers, as they have sufficient depreciation than ordinary shoes or boots. Therefore, from the studs and fashionable platform it is necessary to refuse, since instead of the desired health, you can provide myself with problems.

From the clothes, it is best to choose a comfortable sports suit, from the "breathable" fabric, which will skip air well, providing the necessary ventilation. In cool weather, you can additionally wear a slight jacket and cap.

Another important aspect is fresh air. On city streets, where the presence of vehicles prevails, the walk is better not to make. Route your route as far as possible from the tanned highways. For example, a park zone is suitable. If there is no such possibility, then always remember the rules of the road.

It is worth starting walking with a calm step to carry out a general warm-up for the body, and give the body as it should be warm up. Therefore, a frisky pace leave for later, it will come in handy later.

It must be remembered that the body should not be dehydrated, and for this purpose, before walking and after it, it is recommended to drink a glass of water, as well as to maintain a normal water balance and during the walk. To do this, you can bring with you a small bottle with simple non-carbonated water, and use it as needed.

While walking, you need to follow the correct posture, you also do not need to bend and slouch. The back should be smooth, the shoulders are stripped, but the abdominal muscles are slightly tense. It is necessary to work with the whole stop, so at first you need to put the heel to the ground, and only then transfer the weight into a tiene area. Remember the short steps and constant pendulum hand work.

It is not necessary to stop sharply, it is best after the rapid step, gradually slow down the pace to a quieter, and then make a stop. This will make it possible to gradually restore the breath and lead a heartbeat to normal.

Conclusion

If you every day you will perform such walks, then there will be no doubt about any extra kilograms and speech - it is on that and walking, which effectively affects weight loss. Your body will acquire slender contours, will become more touched, graceful and beautiful.

So be slim and healthy!

Tatyana, www.Syt.

In the cycle of daily employment, it is not possible to carve time to maintain your body in good physical condition, so the need to look for an alternative to the gym. Walking for weight loss is a real way to lose weight and maintain the form. In this article you will learn what benefit is this exercise, how much you can throw off and how to "go".

The benefits of walking for weight loss and health

Walking is useful for the physical and mental state of the body:

1. Blood pressure normalizes.
2. Reduced cholesterol levels.
3. Improved insulin production.
4. Strengthen bones.
5. The risk of cardiovascular diseases is reduced.
6. Increases and maintained volume of muscle mass.
7. The impact of stress is weakened.

To strengthen health, it is necessary to make 2 thousand steps daily - this is about 2 km. Gradually increasing the pace and the distance traveled, bring the number of steps to 10 thousand. From now on, the weight loss process will begin. Increase the number of steps passed gradually - adding 100-200. Purchase a pedometer to measure the exact number of completed steps. Change clothes on a comfortable, sport form, and shoes - on sneakers.

How much can you throw off the kg while walking?

While walking, a person flies from 3 to 8 kg per month. It is impossible to start a hunger strike. It is necessary to eat regularly in small portions of 4-6 times a day. In order for the effect to be faster, a number of simple rules should be observed:

1. Classes must be regular.
2. Training time 30 minutes - 1 hour.
3. Well, if you get sneakers with depreciation.
4. The best time to practice the morning. You have not managed to use fast-fledged carbohydrates in food, and it means that the fat will go faster. It is allowed a morning walk after a light breakfast, in the evening no earlier than 2 hours after meals and no later than 1-2 hours before sleep.
5. The first 30 seconds. Go in a calm pace on the heels. So you will feed the body to get ready for the load, otherwise glycogen will be burned.
6. The next stage is 30-60 min. Your speed at this clause is 6 km / h.
7. In the last 5 min. Exercises Go to calm tempo.

Types of walking for weight loss

Walking suits people with different levels of physical training. You only need to choose the appropriate look:

• Fast.

A walk is suitable for busy people who have no time to visit the gym. This exercise is worth starting if the desire to follow itself is, and there are any deviations in health. Fast walking does not give a large load on the body. Speed \u200b\u200bduring the exercise should reach 7-8 km / h.

• On the spot.

From this exercise it is best to start a course of classes. The main feature is to start a rhythmic move on the spot, raising high knees to the level of breasts. Performing a warm-up, breathe deeply: inhale the air with the nose, and exhale your mouth. So you can satisfy blood oxygen, preparing the body to the future load.

• Scandinavian.

This technique is available to people of all ages. Over the years, doctors may prohibit run to maintain the form, but there are no similar contraindications from the Scandinavian walk. To go correctly, you need only special sticks and sportswear. The exercise looks like a ski walk: you make a step with right foot, at the same time throw forward your left hand with a stick, leaning on it, and vice versa.

• On the stairs.

Exercise available, but having contraindications. If you have knee injuries or you broke your legs, then walking the stairs in order to lose weight better. If there are no such health problems, then 10 thousand steps on the steps will help strengthen the buttocks, the cardiovascular system will increase the day consumption of calories. Check whether you keep the tempo right: stop and try to say something out loud. If this manages easily and without explicit sword - you do everything right.

• Sports.

If running gives a load on the heart and contraindicated people with a violation of the musculoskeletal system, then fast walking is allowed to everyone. The exercise will help get rid of excess weight, increase endurance, saturate the brain with oxygen. The step should be longer and faster than during the usual walk. Throwing one leg from the ground, it is necessary to put the second on the surface - the right - the earth should be maintained constantly. The speed of sports walk can reach 9 km / h.

• With the tension of the muscles of the buttocks.

As soon as you leave the leg from the ground, you need to strain the buttocks. The back should be straight and relaxed. The exercise will strengthen and pull out small and large buttock muscles.

• Finger back.

A good choice for those who want to strengthen the muscles of the buttocks and backs. You need to stand on a flat surface, put your hands on the belt, draw the belly, straighten up and start moving with gradual acceleration.

Scandinavian walking with sticks

To start engaging in Scandinavian walking, you need to buy speakers sticks. The cost of this unit varies from 1000 to 4000 rubles. Also need to learn the basic rules of the Scandinavian walk:

1. The back remains smooth.
2. Moves like when skiing: at the same time, the right leg and left hand are moving, then on the contrary.
3. As an additional load, replace the exercise on jumping with running and moving the right leg with the right stick and vice versa.
4. The foot falls first on the heel, then on the toes.
5. Move uniformly.
6. The first classes occupy no more than 25 minutes. Increase the load gradually.

Walking on the stairs to the mountain

The meaning of the loads is to rise in the steps to the strokes in an unfamiliar area. The step on the stairs has different heights. This will allow you to increase the load, train the muscles of the legs, press, back, light and cardioste. Before performing the exercise, the muscles need to warm up, only then "into consumption" will go fat. Training time - no less than 30 minutes. To enter the rhythm it is worth starting from 15-20 minutes.

Walking along with the exercises at home

Combine walking and additional exercises are going when you have already achieved or crossed 30 minutes. Effectively engage at home stretching in the interval for 15-20 minutes of running. If you have a goal to combine walking up a mountain with a classic fast walking, select a route with height drops.

The interval exercise complex implies active walking, for 10 minutes, which is replaced by exercises. Then begin to rotate with your hands: 10 times back and forth, 4 repeat. After raising your hands to the sides, turn turns (40 times). Having developed a back and hands, go to the knees. Exercise walking in place. Make 40 steps. Continue running training. Performing everything correctly, the result will be visible on 5 days.

Fast walking on the track

On the treadmill you can control speed, load, slope. In the break from walking in the hall it is convenient to use the weightlifier in the hands. Walking on the treadmill should take no less than an hour. It is important that half (or more) the workout time you were in the zone of the target pulse. If the indicators cannot be raised, try to increase the slope.

Video: Proper walking technology to reduce weight

Do you want walking to turn into a professional and efficient training for weight loss? Watch a video in which a professional instructor will tell where to start classes, how to go, what shoes to choose what to drink during training and in what mode. Happy viewing:

History of successful weight loss without diets

from Juliana readers

How I reached my life or how I was not going to lose weight

Before the earlier work I had to get relatively long - 15-20 minutes. on a minibus or trolleybus + 10 min. walk from stop to the office. In the summer, it became an unbearable trip - in a stuffy, before the failure of transport, filled with appropriate aromas, in the company, closely pressed together people, tommy heat. And when I decided to go to work on foot, I did not think about whether it would somehow change me and my life. Of course, I heard recommendations to use walking for weight loss, I read about the results in the reviews of real people, but as it was not believed ... In my constitution, I am inclined to complete. It is worth a little climb, and extra kilograms are rapidly attacking. It was about to fight by that time with which - at least 10 kg had to be discarded, because the entire previous year did not do any sport, and the work was sitting. However, at that moment, the desire for slimming, I did not connect to the fact that one day in mid-May decided to walk on foot and back. Hearing about my intention, the husband only smiled swaying: "you master? Approximately 7 km one way. " "Osil" - I confidently declared, I'm not at all confident that, and the truth, Ishiva.

Unexpected results

Although I did not think to use walking for weight loss, the results were not forced to wait long. From the very first day of his walks went on foot in both ends. Throughout the first week, the body was sought, and not only legs, but also a back, buttocks, and even in the field of the press, like after full-fledged training in the gym. I did not go very quickly, but not slowly - the usual step, choosing the trees. In order to get from home to work, I needed a little more than an hour of time (1 hour and 10-15 minutes). After about a month and a half after the start of walking on foot, I met with relatives who did not see about 2 months, and heard in my address: "You have lost a little bit." My psyche kindly allowed me to ignore the word "little", but the word "lost weight" caused me a association with my walks. I spent, really lost a little - went about 4 kg, but I did not expect such a result. By the end of the second month, walking things began to sit on me noticeably freer.

Together fun to walk ...

For the third month my girlfriend joined me. And followed by her, having listened to our reviews and seeing the results of weight loss from walking - another couple of employees. My walks have become more fun. By this time, I have already decided to treat walks as an interesting sport type, therefore drew attention to my diet, it tried to exclude fried, high-calorie food, replacing it with vegetables, fruits, butterotic products with low fat content. All summer and almost all of September I went on foot, except for two weeks of vacation. At the end of September, it was strongly appropriate, and my walks had to stop with the result in -14 kg in 4 months. Maybe it's not so much, as we sometimes want, but such a slimming does not bring the stress organism, besides, walking is useful for the heart. I think if I corrected meals from the very beginning, the result would be more tangible. Tips for those who want to achieve results from walking for weight loss in the article: From the very beginning, during my walks, about the same segment of the road every morning, I met the same man going to meet me (apparently, also a lover to walk). After a half, we started to greet it. Trifle, but nice. With the arrival of autumn, I had to look for other ways to confront excess kilograms, but this, as they say, is already a completely different story. More interesting stories about losing weight: "

Hello my dear friends. How much do you go on foot? I am sure that few people wondered that ordinary walking could be useful for weight loss. After all, we go to work, study, shopping and at the same time do not lose weight. The whole chip is that you need to walk correctly. Consider what factors affect effectiveness. As well as the speed of your movement. So walking for weight loss reviews results and research.

This type of physical activity is natural, so practically no contraindications. But positive impacts on the body mass. In 2014, Indiana University was conducted on the effect of walking on the body.

Even 2-3 walks a day for 5 minutes, prevent violation of the regulation of the tone of the vessels. Such violations accompany all those who lead a sedentary lifestyle

Studies have proven that 20 minutes of walking, reduce the risk of premature death up to 30%. This is especially true of sedentary people. I do not want to scare anyone, but minimal physical activity leads to deposits. I advise you to read than a very harmful lifestyle is harmful.

But back to walking. Systematic hiking improves metabolism and prevent hypodynamia. In addition, they contribute to improved blood circulation in the spine. As a result, the nutrition of its structures is improved. The bone tissue becomes more dense, as well as the intervertebral discs become more movable. As you can see, the advantages of this simple aerobic load mass.

On the Internet, I found a lot of positive feedback about hiking. At the same time, some special knowledge or skills are required.

Anya: I had a dog. Want you do not want every day 1-1.5 hours walk through the forest. 10 kg passed in three months.

Oksana : I walk on average pace from work. It takes about an hour. I like it while you walk calm down. And even healthy leaves with hips and buttocks.

Tina : A few years ago, I lost weight for 4 kg for a quick walking. At the same time, it was not sitting on diet, eating everything. Walked for about 40-50 times 4 per week.

Adel : I also managed to lose weight with hiking. Wrapped the circles in the park with a carriage for 2 hours. Dropped almost 7 kilograms.

Lenuska: I always go very quickly. I run from working for my son in kindergarten, we go home too on your two)) so 5 days a week. In addition, I have 3 steps in step aerobics. For a month I can easily throw up to 4 kg.

Natusik : I walk twice a week 1.5 hours. It was not particularly thinner yet, but the sword went. And also fastened the muscles of the legs. I think to continue.

Asya : I am also actively practicing fast walking. A couple of times a week I go literally at half an hour. And she began to climb the forest home for the 5th floor. 5 days - minus 2 kg. Volumes decreased by almost 7 cm. I am satisfied! If you are contraindicated running - do hiking.

Murka : I am engaged on a treadmill about about an hour. Speed \u200b\u200b- 7 km / h. Dylinks on jogs are not enough! But this is a matter of time, the beginning is put. The main thing is not to be lazy.

Marianne : Began to go on foot. I go middle pace. Do not run, but quickly go fast. For a couple of months minus 8 kg. At the weekend, I can sit with friends, eat good. Now the weight is 50 kg - satisfied!

Results, as you can see, have everyone. Who doubts, I advise you to read the incredible results of a 30-minute walk.

What is walking and how much can burn calories

There are several options - it happens rapidly, you can walk a walking step, as well as on the stairs. You can engage in the treadmill. In each case, energy consumption will be not the same. And therefore, a different amount of calories will be burned. I want to bring you examples how much you will spend calories with different intensity of aerobic load.

Walking on the stairs

In order to lose weight, climbing and going down the stairs, the tempo must be fast. Approximately the one in which you can still talk, but breathing is already knocked down. The amount of calories spent will depend on your weight. I will give an example:

The more you weigh, the more you will spend calories. On average, when walking on the stairs, about 350 calories can be spent in an hour.

Walking

This type of physical activity acts on all muscle groups. Therefore, it allows you to burn about 400 calories per hour. At the same time, in contrast to running, it does not overload the heart muscle and joints. In order to lose weight, walking speed should be at least 6-7 km / h. This is a fairly fast step, as if you are late somewhere. In a separate article, I made a convenient table how much to go to burn the required amount of calories.

When moving, the posture should be kept straight, the shoulders are slightly omitted. When moving, the spine must be elongated. Be sure to work with your hands.

Watch out for the steps, they should not be short. At the same time and not too long. So that it does not work so that you are walking on straight legs. Proper walking in this case - during semitted lap. During the movement there should be a transition from the heel on the sock.

Walking on the spot

If there is no possibility to walk through rough terrain or park, you can walk at home. For this use exercise - walking in place. This type of aerobic load is perfectly strengthened by the musculoskeletal system. As well as respiratory and cardiovascular systems. And such a load strengthens the skeletal muscles and improves the metabolism.

That is why it is effective for weight loss. True, if you do regularly, not less than half an hour. Be sure to actively moving hands. Starting with 10 minutes. Then you need to gradually bring the exercise until half an hour. For more intense weight loss, you will need to do 1-1.5 hours a day. In a minute, you must do 50-60 steps, then in an hour you will burn about 300 calories.

Walking with sticks

This is Scandinavian walking. The peculiarity of it is that you are walking with sticks. This is a very effective way to lose weight. With such a walking, 90% of the muscles of the whole body participate. Great, right? Therefore, calories are burned much faster than with a relaxed walk. Scientists calculated that such an aerobic load is 45% more efficiently for normal walking without sticks.

How and how much should go to lose weight

If you really want to lose weight, you need to follow some rules. Start the aerobic load with a comfortable tempo. Gradually increase it to feel after walk fatigue and tension in the muscles. Be sure to include in the process of hand. The work of more muscles and intensive movements contribute to greater calorie consumption. And of course, do not forget about the posture - your back must be kept smooth.

Correct shoes correctly. It must be comfortable, and even better - with shock absorbers. So you will not overload the joints. Sportswear should not absorb moisture. Otherwise, it will not be comfortable. In general, to raise the sports spirit, choose something bright and beautiful. So that in such a costume I wanted to go out and play sports. To increase the efficiency of workout, you can purchase special breeches for weight loss.

How many per day need to go? Start from 20-30 minutes, gradually increasing time and pace. Daily rate of 10,000 steps per day. This is the average that you need to pass every day.

The correct is the increase in the speed of movement, and then its gradual charge. Those. Do not immediately sit rest after a walk. Next is slow during 5-10 minutes to move from intense move to slow. So that the pulse dropped to 80-90 shots per minute for a few minutes. I recommend purchasing a fitness tracker so that you can control the number of steps and burned calories.

And now I will give you some useful tips to help you adapt to the loads when enhancing them:

1. During workouts, take water with you. If you want to drink, you can reduce the pace and make a couple of sips.
2. You can complicate the load, choosing a different route: steps, hills, sandy area.
3. Be sure to keep up breathing. When you train, it is not desirable to talk. Concentrate on training.
4. Watch out for heartily frequency. It is possible to calculate them by the formula: 220 minus your age, and minus another 50. This will be your CCS rate when walking.

This aerobic load is best valid when there are "fuel" in the body. If we are engaged in an empty stomach, sugar rises, which is not good for the body.

Those. If you like to walk in the morning, then eat a little oatmeal. After 30 minutes you can do, as the fat goes better in fractional nutrition. After you can eat a green apple.

I hope you will come up with my advice. The effectiveness of such loads will also depend on your diet. If you have taken to lose weight with hiking - about cakes better forget 🙂 Read better than 10 simple tips How to cut 500 calories. It will help you to balance your diet.

Do not be discouraged if at first it will not all be obtained. Just try to move more. To work and from work walking on foot. Walk on the weekend in the park in a fast pace in comfortable shoes. Any physical activity is better inaction! And I'm sure the results will not wait to wait long. Subscribe to blog updates and bring friends. Successful workouts!

Traditionally, improved quality of life is associated with such benefits of civilization, as a personal or public transport that minimize temporary losses associated with everyday worries. But total motorization, except for the obvious benefit, brings such serious negative consequences that doctors tend to call hypodynamines. Simply speaking, people began to walk in many times, and mostly a sedentary lifestyle caused the fact that 70% of the population has overweight problems. In this article, we will tell if it is possible to lose weight by walking, what loads will be sufficient for effective weight loss, which types of walking should be preferred depending on age and health status.

If you were transferred to the distant past, you would be very surprised, without meeting there frankly thick people. Heavy physical labor and the lack of overeating do not contribute to the deposition of fats. Since the time machines have not yet come up with, the same effect can be observed today in many countries with a weak economy and low levels. High calorie food and insufficient physical activity, on the contrary, lead to the fact that the body's energy balance is broken: We get more calories than we spend, while our body is programmed by evolution in such a way as to "postpone" these surplus about the reserve, and not to withdraw them as life products.

Get rid of extra calories lose weight with a walk - quite realBut for this is necessary, firstly, regular classes, secondly, it is necessary to limit uncontrolled consumption of high-calorie products. In other words, should be achieved to burn the surplus calories. The daily need is calculated by special formulas (for example, Harris-Benedict or Miffline-San Schara), which takes into account growth, weight, human age and some other parameters.

How much do you really consume, you can learn from the table caloric tables. Find them on the network is also easy. This information will be enough to calculate how much you need to go to the day to lose weight.

To reset one extra kilogram, it is necessary to burn about 7000-8000 kilocalories, while the average daily consumption rate is 2000-3000 kcal.

Is it useful to lose weight?

Many people are convinced that the efficiency of walking as a means for slimming is low and is visibly inferior to classes in the fitness club or the gym. Partly it really is so, but more intensive loads are not always useful for the body. Walking is a natural condition For homo Sapiens, having a complex positive effect on humans: strengthening the cardiovascular system, increasing the body's tone, stimulating the metabolism through muscle activity.

Does Walking to lose weight faster than running? You will be surprised by the results of research: if the number of burning calories is really more effective (550 against 350 kcal per hour, respectively), then on the percentage of lost fat weight, running is already inferior (50% against 65%). However, for the elderly and those whose weight is much higher than normal, running, as a means of weight loss, is obviously unacceptable. Walking is, without exaggeration, the most democratic way of weight loss, since it is not contraindicated even with cores, people suffering from respiratory, renal failure and diabetes. Any unprepared man is able to overcome the day 10-20 km.

How much should you go to day to lose weight?

Before starting to walk as a means of losing weight, you should know: the burning process of fats is launched only after an hour of continuous walking.Throughout which the body involves those resources that were obtained during food intake. To calculate how much you need to pass the day to lose weight, another important factor should be controlled: the pulse rate. It should be in the range of 50-70% of the maximum, calculated according to the following simplified formula:

220 - Your age - 5 (for women) \u003d maximum pulse.

If you learn to walk in the desired pace, burning fat will occur at the highest pace. How much should go a day to lose weight, depends on your goals: one thing when you need to lose 5-8 kg, and completely different - 30 or more. In any case, you should not focus on quick results: to lose weight by 1 kilogram, you will have to go over 50-80 kmthat, of course, is unreal. But if you drop the daily 100 grams, passing at least 10 kilometers, then for the month it turns out 3 kg, for six months - about 20. And this is already quite tangible results. The main thing is the regularity of classes And the understanding that return the dropped kilograms is much faster.

If you are satisfied daily burning 30-50 grams of fat, when answering a question how much you have to walk to lose weight, you need to take into account that fats will begin after the body consumes all glycogen accumulated in the liver, and for this continuous walking for about 60 minutes will be required.. And if you intend to pass on the day five kilometers, speed 5 km / h is not enough to translate the body into fat burning mode: it is necessary to increase either a distance or speed.

How does the walking and power mode combine?

Is it possible to observe a positive effect from walking, if significantly exceed the daily rate consumed with calorie? The simplest calculations show no. Even for a relatively minor weight reset, you need at least one and a half hours, and if you do not think your life without sweets and greasy - you will have to spend most of the time on walking. In other words, if you do not reduce calories in food, you will have to walk from morning to evening. It is doubtful that you are ready for such feats. In other words, if you do not reduce calories in food, you will have to walk for a very long time. Diets, according to many specialists, are also not a panacea, because they will not sit on the diet forever. At the same time, in 95% of cases, you will quickly reach the previous weighting indicators and even exceed them. Balanced nutrition is a secret of success. Put the target to fit into a certain daily limit of calorie consumed. At the same time, it is not necessary to refuse favorite dishes: it is enough to calculate the weight of portions in such a way as not to go beyond the calculated indicator. At first, to stroke hunger, you can choose products characterized by small calorieness, but to use large portions. When the body is getting free, control the calorieness you can intuitively, without the use of weights and tables.

How much should you go to lose weight?

The above calculations do not take into account that it is possible to walk differently: using a treadmill, walking on the stairs or under the mountain, the Scandinavian method, walking in a fast pace or a pleasure step. The desired effect can even bring walking in place. Consider the energy efficiency of all the above ways to walk.

Walking middle pace

The most popular way to burn extra calories, especially for those categories of the population, which is not able to engage in other varieties of physical activity. One and a half hour walk at the speed of order 5 km / h will allow 100-200 kcal to spend 100-200, And this is quite a lot. Such walking practically does not have contraindications and, in addition to the effect of excess weight, improves the overall body tone.

Sports Walking

The technique of sports walking implies the use of a special algorithm, which involves many muscle groups. Each step begins with support on the heel, and ends with the transfer of body weight on the sock. The foot at this moment should be straight. Active work bent in elbows hands is also a characteristic feature of sports walking. You need to move short and frequent steps at a speed of up to 8 km / h. This energetically more costly view of walk allows you to burn up to 300-350 kcal.

Effective walking on the steps for weight loss

One of the most effective techniques is often used by professional athletes. For people with weak health, such training is contraindicated. Overcoming staircases at speeds 75 steps per minute, in one hour you can spend up to 500 kcal. At the same time, it is necessary to control the pulse and alternate lifts with descents - the last less tedious and allow you to get a breather.

Scandinavian walking

Unlike walking along the stairs, movement using ski sticks practically does not have contraindications, but due to the involvement in the process of most muscle groups it allows to burn about one and a half times more calories than with normal walking ( up to 400 kcal per hour and a half hours). Use for weight loss when walking on skis in winter is comparable with loads at.

Walking on the path for weight loss

The use of a homely simulator helps out those who do not have the ability to take walks in the city (in conditions of metropolis with a high content of harmful exhaust and lack of places for full-fledged training, this problem is really relevant).

Wherein burning calories will occur faster if you use several important tips:

• before starting classes, heat the body a short warm-up (walking at a speed of 4-5 km / h for 5 minutes);
• rhythm is desirable to change (increase or decrease) every 10-15 minutes;
• if you want to increase the intensity of walking, you can simply raise the track by 5-10 degrees;
• interval training (Two-minute jogging, replaced by a five-minute walking) allows you to burn additionally to 10-20% calories.

The presence of a digital display facilitates control over the pulse traveled by a distance and the amount of calorie spent.

Walking in place for slimming at home

This option, although it has the smallest efficiency, also can be used in the absence of opportunity to go outside. For more actively burning calories, it is necessary to use movement with hands, and even better - to raise your knees. By the way, this way of walking is often used as a warm-up before starting training in many sports.

Such an exotic way of movement, like walking on the knees for weight loss, is very common in some countries of Asia, but it can hardly be recommended as the main means for getting rid of extra calories for many categories of people.

Several important tips on how to go to lose weight:

• the best time for training - Morningwhen the body in the presence of a long load is configured to a more intensive metabolism, which has a positive effect on overall performance and contributes to greater calorie consumption in the occupation of everyday affairs;
• if you are not sure if it is possible to lose weight when walking on foot without workout, the answer will be positive, but when using intensive ways (walking on the stairs, sports walking) Workout is a mandatory element training process;
• walking route follows choose in places remote from roads and with a relatively small pedestrian traffic (parks, squares, strips of water bodies, etc.), while it is desirable that the terrain's relief is not perfectly smooth;
• any physical activity is accompanied by intensive spending the body of water reserves, so before walking, it is necessary to drink 200-400 ml of water..

You can drink while walking!

We hope the following information will help you get answers to the question of how to lose weight by walking, what loads and which duration should be used to achieve the best result.

Video about optimal walking mode for weight loss