Many people who monitor their figure every day should take into account many different indicators that change the process of losing weight. They are related to the body’s daily energy needs, calorie intake, energy consumption for certain sports activities.
Also, in an attempt to increase daily activity, many resort to walking, so the question of calorie consumption in the process can be particularly relevant. Walking, for example, is the most natural movement for a person and its benefits for the body are undeniable. If you want to lose weight, chow to walk properly? How to diversify your exercises? Explanations.
Walking towards weight loss
It is impossible to answer clearly the question of the number of calories burned by walking. But considering the basic conditions, an approximate value can be determined.
The greater the height of a person, the greater the length and weight of his arms. To do the movements with them, a person has to make an effort. On the other hand, he can make the distance in fewer steps than a shorter person.
To move a heavy person, the body must expend a lot of energy. It is important to remember that at the beginning of the fight against excess weight, overweight people are not recommended to practice only walking, because running in this case can be a serious constraint on the joints. .
walking is one of the best ways to lose weight. Highly recommended for beginners because it’s simple, doesn’t require specific equipment and has little impact on the joints.
Unlike running, it is safer for health because walking does not put much stress on the body. The heart muscle, joints and veins are not strained. Therefore, therapeutic walking in fitness can be done even for those who jog a contraindication.
It is estimated that a 70 kg person was burned 167 calories every 30 minutes walk, at an average speed of 6.4 km/h.
How to practice walking?
If you don’t have a lot of time, you can walk on your lunch break, take the stairs instead of the elevator, or take your dog for an extra walk. To start, just do it for 30 minutes 3 to 4 times per weekthen increase the time and frequency over time.
On the other hand, to increase the weight loss during a walking session, it is necessary to vary the pace by alternating fast and slow walking.
Studies show that high intensity interval training is one of the most effective weight loss exercises.
In addition, you can walk in different ways and in different situations. On the road with trekking poles, on the stairs (to support yourself on the whole foot or just on the middle of the foot, and even on your knees), in the gym or at home. Each of these types of physical activity contributes significantly to weight loss. To speed up weight loss, you need to walk, follow some rules and always monitor your food. In fact, if the main goal of intense physical activity is weight loss, it is very important to pay special attention to nutrition.
Health benefits of walking
Losing weight, removing problem areas, improving body comfort are not the only benefits of walking. Therefore, walking regularly at a more or less sustained pace is very beneficial for health. They have at least the following effects on the human body:
- Weight loss.
- Lowering blood pressure and bad cholesterol levels.
- Maintain a normal body weight.
- Increase bone density.
- Strengthen and develop muscles.
- Repair of joints and vertebral disc.
- Normalization of blood circulation and metabolism.
- Saturate the cells with oxygen.
- Strengthen the cardiovascular, immune and respiratory systems.
- Preventing the onset of diabetes.
- Slow down the aging process.
- Develop flexibility and endurance.
- Improve brain activity.
- Relieve stress, improve mood, strengthen the nervous system.