Walking is the most
easy, but at the same time very effective and healthy replacement for any
sports load. Hiking is able to become full
training for each and every person, thanks to their
availability in execution.
Walking does not require much effort (it takes a lot of time
calories), so take some personal time to this type
sports can all. Moreover, with such cardio activity
the human body is not experiencing any excessive loads,
which is beneficial to health in general.
There are several reasons why we should pay
your gaze on the lessons of walking.
Literally a few sentences say about each of them:
- According to statistics, a distance of about 15% of all
human travel is no further than 1.5 km, with more than 50% of
they are made on the personal car. This in turn
leads to severe pollution of the environment, which subsequently
can accelerate global warming processes than
This was previously assumed.
- If every person went 30 minutes a day instead of
driving around the world would save tens of billions
liters of gasoline per year, which would significantly reduce emissions
carbon dioxide (CO2) into the atmosphere – more than 200 million
tons.
- If within one year 10,000 people walked 8 km on
throughout the week (total length of walking for 7 days) instead of
driving, we would get rid of (reduced) CO2 generated by 300
by cars.
- And, finally, a walking walk to a distance of 4 – 5 km per day
will allow you to burn about 250 calories, as well as protect your
organism from diabetes, cardiovascular diseases and
many other pathologies.
And here we come to the main topic of our article, let’s talk
about her as much detail as possible!
Contents
How many calories are spent when walking: various situations
Energy intensity of any physical exercise depends on
a whole host of factors, and walking is no exception.
Among the key factors play a special role: the weight of the student and
intensity (speed) of movement.
Below we will tell you about the three weight loss programs using
walk. We describe in detail the main methods and indicate how many calories
burns each one of them.
Interval walk
Calorie consumption: up to 200 kcal in 30 minutes
This interval training is that the movement in
среднем темпе чередуется с отрезками быстрой взрывной walk. Such
the principle allows you to move an extra weight and accelerates
metabolic processes in the body.
For orientation, a scale from 1 to 10 is used, where 1 you are standing, and
10 – go as fast as possible. Intervals change in
the next sequence – 2 minutes walk at an average pace of 5
km / h (approximately level 6), then 1 minute at a speed of 8–9 km / h
(8 level), for example, as if you are in a hurry to shop, door
who are about to close, or are late for a flight, landing on
which is already being completed.
Cross Country Walking
Burning calories: up to 340 kcal in 40 minutes
Walking through the hilly terrain will increase consumption
calories when walking more than 30%, rather than on a flat road.
For training you need to find a moderately steep climb.
about 300 meters long or, if this is not possible,
feel free to set the slope at 10% on the treadmill. Try clearly
follow the program below. Lifting speed
(load phase) 7 – 8 level or 6 – 8 km / h, descent (phase
recovery) – 4 km / h or 4 – 5 level.
1. Warm up: walking at an average pace on a flat surface (5
minutes, 5 – 6 level.).2. Intervals (in minutes): 0.5 – 1 – 1.5 – 2 – 2.5 – 2 – 1.5 – 1
– 2.3. Zaminka: the movement of calm step on a flat surface (5 –
10 minutes, 4 – 5 ur.).
Each interval you pass as follows (starting from the first) – 0.5
minutes rise with a speed of 7 – 8 levels, after 0.5 minutes (on
recovery phase) go at a speed of 4 – 5 levels, then 1
minute load, 1 minute recovery, then 1.5 + 1.5, 2 + 2 and
etc.
Depending on the level of preparation during the recovery phase
you can go down or continue to climb, but with a lower
speed, in this case 4 km / h or 4 – 5 ur.
Walking in a circuit training
A waste of calories: up to 275 in 40 minutes
For the next round-robin training, you will need a bench,
ladder and perpendicular solid surface, for example, a wall
or a tree trunk, if you decide to engage in a nearby park.
- Warm up: walking at an average pace (5 minutes, 5 – 6 level).
- Walking fast: increase your speed until you
practically do not go jogging (3 minutes, 8 – 9). - Squatting at the support (load is directed to the buttocks and thighs).
Squeeze your back to the wall, slowly begin to squat, while your
the hips do not become parallel to the surface of the earth (the back slides along
wall). Remember to keep your knees at the same vertical level.
with ankles. Hold for 30 seconds, then straighten up and
repeat 12-15 times. - Brisk walking: same conditions as in clause 2.
- Reverse pushups (load on the muscles of the arms, upper back,
chest muscles, abs). Sit on the bench, knees bent, feet on
the earth. Place your palms on the outside of the thighs, fingers
directed forward. Push the body forward so that the pelvis does not touch
bench, and start doing pushups, bending your arms behind your back,
slowly raising and lowering the hips by no more than 10-15 cm.
Repeat for 1 minute. - Brisk walking: same conditions as in clause 2.
- Push-ups against the wall with one hand (the pectoral muscles, arms,
back and press). Stand at a distance of 70 – 80 cm. (Depends on
growth growth) in front of a wall or tree, wipe your right
palm to the surface at shoulder level, arm fully extended.
Begin to bend your arm until your nose is almost
touch the wall. Hold for 30 seconds and push off. Then
change hands. A total of 8 to 10 repetitions with each hand. - Brisk walking: same conditions as in clause 2.
- Standing leg lifts (straight and oblique abdominals, muscles work
thighs). Stand up straight, arms outstretched in front of you. Lift up
right leg to the left palm, left leg, respectively, to the right
(crosswise). Always keep your abdominal muscles tight
condition. Repeat rises for 60 seconds. - Brisk walking: same conditions as in clause 2.
- Разно-уровневые приседания (нагрузка на мышцы thighs). Stand up
right side to the stairs, hands on hips. Put your right foot on
две ступеньки вверх, обе стопы directed forward. Get started
squat until the right knee bends to 90
degrees Hold this position for 30 seconds, then
straighten and change legs. A total of 8 to 12 repetitions per
every leg. - Hitch-up: brisk walking (5 minutes, 6 – 7 ur.), Then gradually
slow down (5 minutes, 3 – 4 ur).
We just found out how many calories are burned when walking,
Now let’s talk a little about your safety on the road.
- The biggest threat to a pedestrian is traffic.
In order to protect yourself from danger, always walk on the sidewalk. If on
some part of it is missing from some side, go to
the other side of the street, only by a pedestrian crossing.
- For walking in the dark, use clothes with
reflective elements so that the driver can see the pedestrian
from afar.
- If you have a hiking companion, try
train together This is both more fun and more secure from the point.
of the view that there will always be a person nearby who can cause
the need for emergency care.
Tips and tricks
1. People living in more or less large cities are accessible.
large selection of sports halls where you can perfectly combine classes
walking and strength training.
2. Scroll through all your favorite places in your head.
like to visit in your city, for example, it can be yours
friends, favorite shops, cafes, as well as ATM or postal
department. If the path to each of the above places is
less than 1.5 km from your home, then feel free to go there on foot.
After a while you will be pleasantly surprised how many places
Really available for daily workouts.
3. In a big city due to polluted air, dust and lack of
nature, it is better to combine your walks to
store or bank with calling at the nearest park.
4. Try using a pedometer. They are in a separate
body (worn on the wrist or belt) or embedded, for example
into the phone. Thus, you can track your result and
as necessary to increase it. In one recent
The study found that most people using
pedometer, passed at least 1 – 1.5 km more for
of the day The secret key lies in the fact that a person who knows the amount
the steps he took during the day always want their number
increase
