How to lose weight through walking

Who among us has not dreamed to keep yourself in good shape, without grueling workouts? Here it is, a chance - a training plan that includes walking and very simple exercises that will help lose weight.

Hiking times as effectiveThat is gradually becoming the new sporting trend. For example, Whitney M. Cole (Whitney M. Cole), coach of the Los Angeles set up a special training program - popular walks in the hills. Specially for Fitness, he was training plan for 150 minutes per week, which will help you maintain your fitness. It is assumed that you will carry out this training 7-11 times per week.

The first training session: 15-minute walk briskly

Daily 15-minute walk will burn at least 50 calories. Experts say that these 15 minutes and 50 kcal can be a decisive factor in the emergence of excess centimeters at the waist (something like a small pebble, which could trigger an avalanche). Another plus: after a walk you will not want to have, as it happens after a standard training. And to close the protein-carbohydrate window is also not required. At least, so say the researchers from the University of Loughborough in the UK.

Cole recommended to go with the pace of 5 kilometers per hour, and if possible avoid stopping. Gradually, this walk can be reduced to 45 minutes per day. As an additional exercise that you can do on the go, it is proposed to compress the buttocks. So you kill two birds: burn extra calories and make your ass firm and rounded.

Second Training: 40-minute relaxing stroll

The results confirm the beneficial effects of walking our emotional state. Even 10 minutes of outdoor reduce feelings of anxiety and elevate mood.

In his plan Cole offers a 40-minute walk, meditation, during which you can consider himself "one, two" every time your foot touches the ground. Thus you enter at a certain pace and not only burn calories, but also to clear your mind of garbage information. You can do it in silence, and you can create a playlist with your favorite songs and enjoy them while walking.

Third exercise: The 30-minute fat-burning walk + strengthen the buttocks

To make the work of our legs and buttocks a little more active than during normal walking, it is not necessary to run or walk up the hill. For example, an increase in step length will give a large strain on the quadriceps. You can alternate between one minute fast pitch with one minute walking stride.

Your walking exercise may look like this:

• 1–4 - walk at a moderate pace as a warm-up.
• 5–9 - alternate one minute walk with long strides and a one minute walk at a moderate pace. Try to keep your posture and look forward, not his feet.
• 10–13 - alternate the one-minute walk at a moderate pace, and one minute walk from the attacks. Big step forward right leg, the angle at the knee of the supporting leg - 90 degrees, left leg bent, knee almost touches the ground. To transfer the forward left leg can not be straightened completely, leaving a half-bent legs.
• 14–17 - again to switch between one minute walk at a moderate pace, and one minute walking stride.
• 18–21 - alternate one minute walk at a moderate pace with a one minute walk from the attacks.
• 22—30 - switch between one minute walk at a moderate pace with a one minute walk stride for four minutes. Then, over the next four minutes of alternate minute walk at a moderate pace and a minute walk from the attacks. The remaining minutes of use for a hitch - a leisurely stroll.

The fourth exercise: the intervals of 20-40 minutes

If you alternate walking with jogging for 20 minutes can burn 147 kcal instead of 70 kcal, ie twice as much. Tempting, is not it? For the sake of this can be divided into 20- or 40-minute walk at 5-minute intervals and alternate walking with a light run.

• 1–5 - Walking at a moderate pace for the heating.
• 6–10 - Repeat the next cycle five times: 20 seconds walk, 20 seconds of jogging, 20 seconds maximum acceleration.
• 11–12 - walking in an easy pace.
• 13–17 - repeat cycle: 20 seconds walk, 20 seconds of jogging, 20 seconds maximum acceleration.
• 18–20 - complete the walking exercise in an easy pace.

More exercises

Cole advises its customers to add additional walking exercises that you can complete the exercise at least three times a week. These include:

• Plie squats. work buttocks, Inner thighs and hamstrings. It is recommended to perform two sets of 10 repetitions each.
• The rise on your toes. Stand up straight, feet together, toes turned outwards at an angle of 45 degrees. Make a small step to the right and climb up on the toes, at the same time squeezing the buttocks. Return to starting position and do the same step to the left. This is one repetition. It is recommended to perform two sets of 10 repetitions each.
• Turns body. Stand with your feet slightly wider than shoulder width, arms extended to the sides. Begins to turn from side to side, thus fixing the lower body (pelvis should not be twisted together with the housing). It is recommended to perform 20 repetitions.
• The slopes of the feet. Starting position is the same as in the corners of the housing. Maximally expand the body to the left, lean forward and try to touch your right hand to the left foot. The left arm is extended at the same time up. Return to starting position and repeat the slope to the right. Two sets of 10 repetitions is recommended to perform.
• Squats with slopes. Stand up straight, feet slightly wider than shoulder width, toes turned outwards at an angle of 45 degrees, hands behind head in a castle. Perform squats and in the lower position bend to the right, sending the right elbow toward your right knee. Straighten and return to starting position. Repeat the same on the left side. It is recommended to perform 20 repetitions (10 slopes on each side).
• Lead legs back. Stand with your arms stretched forward. Take your right leg back as far as possible, while maintaining a lightweight tilt forward for balance. Hold your leg up just for a few seconds, then lower. As soon as the foot touches the floor again Take it back. It is recommended to perform two sets of 10 repetitions on each leg.
• Followed feet. Stand with your feet shoulder width apart, arms out to the sides. Lift the right leg off the floor and move forward a little. Perform 10 circular motions right foot clockwise. Then make 10 circular movement of the left foot. It is recommended to perform two sets of 10 repetitions on each leg.

These exercises are advisory in nature, but if you want to get maximum results, it is best to incorporate them into their training on an ongoing basis.