This article is about
fast walking for weight loss. And, perhaps, not at all difficult
imagine how this happens as walking is
an integral part of every human life!
You do not need to go through special distances and make
challenging tasks. Just start walking regularly!
Indeed, during any movement, the body begins to spend
a certain amount of calories. And the more intense will be
walking, the, respectively, more calories in the end will be
Moreover, during the movement, the cells of the body are saturated
oxygen, which in turn is actively involved in the oxidation and
splitting fat stores. So you can completely unnoticed by
walking alone every day, get rid of
centimeters on your body!
There are four simple ways to help you.
achieve results much faster.
What will help increase the impact of fast walking for
1. In search of recovery …
When choosing a place to walk, first give
preference to where there are at least some descents and ascents. After all
cross country training
specialists, increases the intensity of employment and the rate of burning
more than 50% fat. Think of this impressive figure and not
ignore this advice!
Alternatively, the first available solution is
use for the descents the familiar staircase (in
own entrance or in the nearest park), where you can
Easy to move up and down. Also perfect and
normal treadmill. Starting at a slight 5% tilt,
you can gradually increase it to 7 – 8%. While driving
try not to hold the handrail of the simulator at all, which will allow
achieve a great result! 2. Interval approach
Researchers are encouraging – a man walking at a speed of 8
km / h, burns almost as many calories as his opponent,
jogger. But don’t wear yourself out too fast.
walking constantly, a better solution is to use the principle
spacing – that is, the alternation of walking fast and moderate
step by step.
For example, one minute you go as fast as possible
then within 5 minutes gradually reduce your step to
moderate and recuperate for the next
interval. This method will help avoid strong overvoltage and
keep the metabolism at an elevated level for a long time after
end of the walk.
3. Practice the pendulum
Bend your elbows at a 90 degree angle. During fast
walk at the same time start to make a movement like hands
on the pendulum (back and forth), but not too broad and high. Also
It should be noted that this movement must be carried out actively,
as with slow intensity you cannot reach
the desired result in the loss of extra calories. 4. Use
If you have not heard of Nordic walking, then you have a lot
missed. It was in Scandinavia that they invented the magnificent method of walking with
sticks, and it is Norway that is the founder of this trend.
So, you need to buy in a specialty store.
two special telescopic sticks of the same size,
suitable for your height. In the end, this walking will be more
energy-intensive, because those muscle groups are involved in the process,
which during normal walking practically do not work (the muscles of the upper
The main task is to learn how to properly use sticks for
walking, pushing them away from the surface as a continuation of the arms. And not
It is worth paying attention to the surprised neighbors, because this
walking method will help you get rid of 40% more calories,
rather than normal walking.
30 minute workout by the minute.
|Time||Description||Intensity (from 1 to 10)|
|0:00 – 3:00||We start to go at a slow pace, warming up||2-3|
|3:00 – 5:00||Gradually accelerating step||4-5|
|5:00 – 8:00||The speed increases and the pitch lengthens; breath
|8:00 – 10:00||We start to do steps with lunges.||7-8|
|10:00 – 12:00||Moving at a moderate pace||4-5|
|12:00 – 17:00||Alternate 30 second acceleration and 30 second acceleration
|5:00 pm – 6:00 pm||Again we make steps with lunge||7-8|
|18:00 – 20:00||Recovery period; moderate pace||4-5|
|20:00 – 26:00||Repeat the alternation of acceleration-deceleration; now duration
each stage 60 seconds
|26:00 – 30:00||Slow walking pace||2-3|