How to make walking to lose weight

What is the benefit walk

Slimming necessarily engage in hours in the gym. Walking is easier and more efficient. According to researchersDo All Activities "Weigh" Equally? How Different Physical Activities Differ as Predictors of WeightIn terms of weight loss is even ahead of the running, swimming and biking. In addition, among the positive results are the following walk.

• ProtectionProtective Effect of Time Spent Walking on Risk of Stroke in Older Men the brain from stroke and easing the symptoms of depression.
• Strengthening bones. Four hours of walking per week reducedPhysical Activity and Inactivity and Risk of Hip Fractures in Men risk of a hip fracture in old age by 43%. The more you move now, then those will be more mobile.
• Improving heart health. Even 20 minutes of walking a day reducesPhysical Activity and Heart Failure Risk in a Prospective Study of Men the risk of cardiovascular disease by 30%.

scientists have discoveredHigh-Intensity Intermittent Exercise and Fat LossThat short workouts better disperse metabolism and burn more fat than long. Therefore, this plan is built on the alternation of brief intervals of rapid and peaceful steps.

developed this scheme coach Leigh Crews (Leigh Crews), which deals with professionals in race walking.

How to deal with walking

Arrange training six days a week, alternating between walking on endurance and interval exercise. Here is what you will find.

• Walking endurance. Increases strength and endurance. Move in a uniform medium pace.
• 4+2. Increases endurance. Alternate four minutes of brisk walking with two minutes on the average rate.
• 30-second sprints. Increase the overall speed. Alternate short intervals of fast walking with a moment of calm.
• Regular alternation. Improve the body's ability to withstand long high speed. Alternate regular intervals of brisk walking and driving at a moderate pace.

Warm up before training, passing four minutes leisurely pace. At the end of follow the same four minute cool down.

First week

• Day 1: Endurance - 25 minute walk at a moderate pace.
• Day 2: 4 + 2 - 4 minutes brisk walking, then walk 2 minutes at a moderate pace. Repeat twice.
• Day 3: Endurance - 25 minute walk at a moderate pace.
• Day 4: 30-second sprints - 30 seconds of race walking, then a minute peaceful walk. Repeat eight times.
• Day 5: Endurance - 25 minute walk at a moderate pace.
• Day 6: Equal alternation - 1 minute fast walk, then 1 minute walk at a moderate pace. Repeat six times.

second week

• Day 1: Endurance - 30 minutes of walking at a moderate pace.
• Day 2: 4 + 2 - 3 times.
• Day 3: Endurance - 30 minutes of walking at a moderate pace.
• Day 4: 30-second sprints - 12 times.
• Day 5: Endurance - 30 minutes of walking at a moderate pace.
• Day 6: Equal alternation - 6 times for 1.5 minutes.

third week

• Day 1: Endurance - 35 minute walk at a moderate pace.
• Day 2: 4 + 2 - 4 times.
• Day 3: Endurance - 35 minute walk at a moderate pace.
• Day 4: 30-second sprints - 16 times.
• Day 5: Endurance - 35 minute walk at a moderate pace.
• Day 6: Equal alternation - 6 times for 2 minutes.

fourth week

• Day 1: Endurance - 40 minute walk at a moderate pace.
• Day 2: 4 + 2 - 4 times.
• Day 3: Endurance - 40 minute walk at a moderate pace.
• Day 4: 30-second sprints - 16 times.
• Day 5: Endurance - 40 minute walk at a moderate pace.
• Day 6: Equal alternation - 6 times for two minutes.

fifth week

• Day 1: Endurance - 45 minute walk at a moderate pace.
• Day 2: 4 + 2 - 5 times.
• Day 3: Endurance - 45 minute walk at a moderate pace.
• Day 4: 30-second sprints - 20 times.
• Day 5: Endurance - 45 minute walk at a moderate pace.
• Day 6: Equal alternation - 6 times for 2.5 minutes.

sixth week

• Day 1: Endurance - 50 minute walk at a moderate pace.
• Day 2: 4 + 2 - 5 times.
• Day 3: Endurance - 50 minute walk at a moderate pace.
• Day 4: 30-second sprints - 20 times.
• Day 5: Endurance - 50 minute walk at a moderate pace.
• Day 6: Equal alternation - 6 times for 2.5 minutes.

How to prepare for classes

1. Talk to your doctor

Walking is suitable for everybody. But if you had your physical activity level is zero, the muscles, the joints and the heart will be first to feel the tension. Therefore, in any case, consult with a physician.

Starting to walk, listen to your body. Pain, dizziness, nausea indicate that you are too userdstvuete. "If you appear chest pain, pain that is given in the arm or neck, severe headaches, stop and check with your doctor" - he suggests an orthopedic surgeon Scott Mullen (Scott Mullen).

2. Buy high-quality sports shoes

Look for shops that perform gait analysis. It's easier to pick up shoes, suitable for your foot type. Take a couple of half a size bigger than usual because during exercise a little swollen feet.

3. Buy comfortable clothing

To practice walking does not need an expensive sporting equipment, but in the right clothes, you will be more comfortable. Choose things from wicking fabrics, materials, which are a little stretch and will not squeeze you when driving.

In cold weather, wear several layers of clothing, so as not to be cold at the beginning of training, but it's easy to remove too much when warmed up.

4. Set a realistic goal

"Look at their condition - if you We have not engaged sport, start with 10 minutes of movement per day, "- says Erin Palinski-Wade (Erin Palinski-Wade), a nutritionist and author of books on nutrition. Each week, increase the daily time of 5 minutes. This gradual approach will help your body to adapt and reduce the risk of injury.

"If you are afraid of long walks on the 30 or 60 minutes, divide them into 10-minute segments - continues Palinski-Wade. - You burn the same amount of calories and get the same health benefits, without rebuilding your usual routine. "

Start with not too high a speed. It should be such that you could effortlessly on the move to make a few suggestions, but do not maintain a long conversation. Gradually you become fitter and brisk walking will give you easier.

5. Prepare for the fact that the muscles will ache

It is natural that after climbing uphill the habit you ache shin. This will take place when you start walking regularly. To get rid of the discomfort, apply ice to the sore spot.

If the condition interferes with walking or whine, not only the muscles, but also joints, Take a break for a day or two. If you feel pain just behind the kneecap, in the Achilles tendon area, ankles or hips, which means you overextend. Relax a couple of days, putting to the aching places ice. If this does not help, consult a physician.

6. Keep a diary of weight loss

Records will not lose motivation and monitor their progress. Recognize how much you've gone and how much time it took, and the angle of inclination, if walk on a treadmill. Over time you will start to notice results. Not only in the number of kilometers traveled, but also in his own image.