Walking for weight loss on a straight surface or stairs, on the spot or on a treadmill equally helps to increase the process of burning subcutaneous fat throughout the body - on the stomach and buttocks in particular. What is its use and how many calories does it allow you to burn?
Walking is a way of movement of a person, which he masters one year after birth. If a person is not seriously ill, he walks kilometers every day. However, few people think that the benefits of walking is an opportunity to lose weight in the most affordable and safe way.
Slimming benefits
A lot can be said about the benefits of walking (even on the spot) for the human body. She:
- stabilizes the work of the heart;
- increases vascular tone;
- eliminates knee and joint pain;
- removes the accumulation of fat on the buttocks;
- oxygenates the cells of the body;
- improves mood and overall the physical state;
- at the same time, a large number of calories are burned per day.
Minus 3 kg. per week: video complex
Calorie expenditure while walking: indications and results
How do you spend calories?
Sports or simple walking, like any other movement, burns energy. In this case, the consumption of calories should significantly exceed the amount of their intake. Therefore, it is necessary to reduce their consumption and intensify the combustion process. This is a simple and powerful process. Oxygen, entering the tissues, reacts with fats, breaks down (burns) them, and the reaction products are excreted from the body in the form of sweat. It is this process that relieves a person of excess weight. With a normal meal and regular walking several kilometers a day, you can lose a couple of kilograms in 1 month.
- To lose weight by walking, be sure to walk at least 10 km per day. in a straight line or on a ladder. This is not so difficult to do. Get off 10-15 minutes early in the morning and walk at least one stop. Do the same on the way back.
- If you have the opportunity, then instead of sitting in the evening in front of the TV, go for an hour's walk. With daily proms, which total at least 2 hours a week, you will get rid of 200 grams of fat. Accordingly, 2000 calories (kcal) are spent.
- However, if you eat excessively, this method will not work. Completely exclude flour, fatty foods, sweets, smoked meats from the diet. Only in this case, walking will really help you lose extra pounds and get rid of fat deposits on the stomach and buttocks.
It is also useful to walk on the buttocks (to combat cellulite) and kneeling (Taoist practice that promotes health and longevity).
Among the factors that affect the speed and intensity of the process of losing weight, the following are distinguished:
- individual characteristics of a person;
- biological age (walking will not bring harm in any case);
- the intensity of the body's metabolic processes;
- physical condition (for example, with pain in the knees, joints and buttocks, you need to walk slowly during the first days);
- body weight (the intensity of walking depends on it).
In addition, external factors that allow you to lose weight quickly:
- the duration of walking on a flat surface or stairs (the number of kilometers traveled per day);
- travel conditions (flat surface or rough terrain);
- intensity: walking (fast or slow), running.
How many calories can you lose?
Each of those who are going to lose weight in this way, the question arises about how many calories are burned when walking in a straight line and up stairs. To reformulate, what distance do you need to walk in a day to achieve a really noticeable result?
Factors affecting weight loss
Calorie consumption (straight and stairs) is as follows:
Weight - 60 kg.
- at a speed of 4 km / h, 200 kcal is burned;
- at a speed of 6 km / h, the consumption is 320 kcal;
- descent from a slide or staircase - 3 kcal / min;
- climbing a slide or stairs - 5 kcal / min.
Weight - 70 kg.
- at a speed of 3 km / h, 195 kcal is burned;
- at a speed of 5 km / h, the consumption is 290 kcal;
- at a speed of 6 km / h, consumption - 340 kcal;
- descent from a slide or stairs - 4 kcal / min;
- to climb a slide or stairs, 6 kcal / min is spent.
The initial data is taken from calculating the mean consumption of the number of calories per kilogram of mass:
Walking on a flat surface
- at a speed of 4 km / h, 3.2 kcal is burned;
- at a speed of 6 km / h, consumption - 4.5 kcal;
- at a speed of 8 km / h, the consumption is 10 kcal.
Slimming stairs
- average rate of movement - 6.4 kcal;
- active walking - 6.8 kcal.
On average, brisk sports walking for weight loss (including on the spot or on a treadmill) takes at least 200 calories (kcal) per hour. In total, on a four-hour walk, you can lose up to 1 kg.
Walking Calorie Consumption Table
| Speed (km / h) | Weight (kg.) And energy consumption (kcal / min) | |||||
|---|---|---|---|---|---|---|
| 50-59 | 60-69 | 70-79 | 80-89 | 90-99 | ≥ 100 | |
| 2 | 1.3 | 2.2 | 2.6 | 2.8 | 3.0 | 4.0 |
| 3 | 2.0 | 2.7 | 3.2 | 3.5 | 3.8 | 4.5 |
| 4 | 3.0 | 3.3 | 3.8 | 4.2 | 4.5 | 5.0 |
| 5 | 4.0 | 4.7 | 4.8 | 5.3 | 5.7 | 6.7 |
| 6 | 4.5 | 5.2 | 5.6 | 6.4 | 7.0 | 7.7 |
Active walking rules
For weight loss, the benefits of walking in a straight line or up stairs are undeniable. However, there are rules for active walking and walking in place, and in order to do everything right, you need to know them:
- It takes at least 60 minutes to walk. ¾ this time, the carbohydrate reserve is burned, and not subcutaneous fat... The moment glucose is completely broken down, the body begins to use up its reserves. After a walk, an active metabolism remains for some time.
- You need to walk twice a day before meals. After eating, the stomach digests it for a long time, there is weakness in the knees and a general inability to take physical action. Brisk walking is a serious obstacle to the functioning of the digestive system. Therefore, you may experience abdominal discomfort, colic or belching.
- If you are very hungry after your walk, you might want to have a low-calorie snack. For this, a fruit or vegetable is suitable. Women who are on a diet are not surprised by such a diet. You can drink low-calorie kefir or skim milk. Quench your hunger a little, but you can eat 1 hour after a walk.
- If you decide to carry on healthy image life, walk several kilometers a day and lose weight, then act to the end. The use of alcohol and tobacco is not recommended at this time. These substances have a destructive effect on the nervous, vascular and bronchopulmonary systems of a person.
- During the day, you need to walk at least 7 km. Any time of the year and weather conditions are suitable for such walks. The only exceptions can be natural disasters - hurricanes, heavy snowfalls and downpours. If you overexert during the first days of walking, you have pain in the muscles, knees and buttocks, you can walk for a couple of days at a calm pace and a shorter distance (or temporarily switch to walking in place). In this case, you will strengthen not only your body and nervous system, but also raise your immunity.
- It is best to divide the number of kilometers into morning and evening. Walking at a brisk pace for an hour in the morning and three hours in the evening is ideal for active weight loss, strengthening your abs and buttocks.
- At first, try not to take a quick step. You just need to walk for a day or two. This helps to accustom your body to innovation and not provoke severe knee pain. Walk at a moderate pace, swing your arms evenly and rearrange your legs, slightly bending them at the knees. Walking on a treadmill is the best preparation for outdoor walks. In addition, with the help of the trainer, you will lose fat on the buttocks. Knee pain goes away once your body gets used to this routine.
- An important point is an right choice clothes. It should not be tight, so as not to rub and interfere with walking. It is preferable to wear sneakers on your feet.
- Breathe with your mouth open a little, adjusting to the beat of your steps. To do this, you just need to listen to your body and movements. Leave your phone and your best friend at home. Talk about how to lose weight by walking in a straight line or up stairs when you achieve certain results in this difficult matter. It is better not to talk while walking, so as not to catch your breath.
- If you intend to go a long way, you can stock up on water. A small bottle or flask is required. This is especially recommended in the summer. The liquid should not be cold, so as not to get cold. You can carry water and other necessary things in a small backpack behind your back.
Walking or running?
Which is preferable - running or walking for weight loss? Let's compare these types of physical activity.
Running Benefits
- This sport will allow you to lose weight faster and more intensely due to greater activity and the ability to burn calories faster.
- In order to burn the same amount of calories, you will need to spend much more time walking.
- Running strengthens the muscles better by putting more stress on them. Accordingly, the relief of the hips improves faster.
- This sport allows you to "escape" from depression and sad thoughts.
Pros of walking
- The main advantage of this type of load is that it has no contraindications. People with problems of the musculoskeletal system, heart disease and obesity can freely practice walking.
- This method of losing weight is much less traumatic and will not harm the ligaments and joints.
- For an unprepared person walking fast enough to reach the heart rate limit for a beneficial cardio workout. Only experienced athletes can run at the correct (low) heart rate.
- Walking promotes mental activity. Why not “reinvent the wheel” while walking?
To approximately equalize the number of calories expended during these activities, you should carry out walking with weights.
What's more effective: video research
The energy expenditure during the diet increases the physical activity. If it is not possible to visit the gym, exercise at home, then you can just walk more - according to weight loss experts.
Before you start losing weight in this way, you need to learn how to walk correctly and calculate the number of calories burned.
How many calories are spent walking?
The amount of calories burned depends mainly on weight and walking speed. You can calculate how much energy is spent during an energy session using a table.
| Travel speed / weight | 50-60 kg | 60-70 kg | 70-80 kg | 80-90 kg |
| 4 km / h | Up to 192 kcal | Up to 224 kcal | Up to 257 kcal | Up to 288 kcal |
| 6 km / h | Up to 262 kcal | Up to 304 kcal | Up to 349 kcal | Up to 392 kcal |
| 8 km / h | Up to 449 kcal | Up to 523 kcal | Up to 598 kcal | Up to 673 kcal |
| 9 km / h | Up to 577 kcal | Up to 674 kcal | Up to 769 kcal | Up to 866 kcal |
In addition, important factors that can affect the increase in calorie expenditure are:
- the presence of weights, additional equipment;
- hand movement;
- age;
- road (are there any ups or downs);
- time.
Note! Also, many experts argue that a periodic change of pace is the most productive for losing weight. That is, if you switch from walking at an average pace from time to time to fast or slow, then the number of calories burned will increase.
In general, walking pace can be divided into:
- slow or walk (3 km / h);
- medium (4 km / h);
- fast (6-7 km / h);
- very fast (8 km / h).
The last two rates are referred to as aerobic exercise... To burn a large amount of energy, it is necessary not only to walk quickly, but also for a long time - at least an hour.
After all, the first half hour is not spent as much energy as in the subsequent time (after about 45 minutes of intense walking). That is, on average, 500-600 calories can be spent per hour if you move at a speed of 8 km / h.
Good to know! You should not engage in such intense exercise immediately after a meal (even if the meal was sparse). There may be pain in the abdomen, a feeling as if something were stinging in the side. This has a bad effect on human health and does not heal the body at all.
This tool will be a good helper in losing weight. The components of sweets have a mild effect on the body, have a 100% natural composition, this determines the absence of side effects.
Of course, it is especially important to combine taking pills with proper nutrition and physical activity... In this case, the effectiveness will be maximum, and the result is noticeable on the face.
The more often a person walks, the more his health is strengthened, his mood rises, his state of health becomes much better.
What Happens When Walking:
- If you breathe correctly while walking, you can strengthen the respiratory system.
- Walking involves most of the muscles, so blood circulation and metabolism improve.
- Muscles are strengthened.
- Can be reset excess weight.
- Correct and regular walking is the prevention of cardiovascular diseases, as well as ailments associated with the musculoskeletal system.
- Blood circulation in the small pelvis improves, which is very useful for men, because stagnant processes are removed in this area.
- If walks are regular, then over time, immunity rises.
- Endurance increases.
- Sleep improves.
- It has a positive effect on the nervous system.
For the lesson to be beneficial, it is very important to be able to walk correctly:
- You should not load an untrained body with a high pace and tiring duration, classes should be built in increments - first, walk for about half an hour at a walking pace. Gradually, the pace should increase, as well as the time of the classes.
- Improvement of the body is provided not by slow walking, but at a speed of 7 km / h, which lasts at least an hour. Such a moderately intensive pace gives a certain load on the body, while blood circulation improves, muscle tone increases.
- Gradually, the walking speed can be increased if the load ceases to seem strong. In addition, you can walk not only on a flat surface, but also on sand, uphill, stairs, using equipment (Scandinavian walking). These burdening factors affect the amount of calories burned during exercise.
- In order for walking to bring not only pleasure, but also the expected effect, walks should be regular - at least 3 times a week, and ideally daily.
Weight loss experts have come up with some tricks on how to burn maximum amount calories, while spending a minimum of time:
- The most popular and surefire option is to increase your movement speed. At the same time, it is important to ensure that there is no rapid heartbeat and shortness of breath - in this case, the body is not ready for intense stress, you should not harm your own health. If there is no way to increase your speed, go long distances. Of course, this will take more minutes or hours, but it will burn a lot of calories.
- Another way is to walk in cold weather, then the body will spend calories not only by walking, but also by generating heat. Try to distract yourself with something while walking: talk to a friend on the phone, listen to music, or play an audiobook.
- Experts say that regularly changing your pace when walking is very productive in terms of calorie expenditure. That is, if you switch from an average pace to a fast one, then vice versa - and so several times during the lesson, then twice as much calories will be spent, in comparison with what is burned at the same speed of movement.
- While walking, you can swing your arms, use ski poles, do some physical exercises on the go - all this increases calorie expenditure. It is also imperative to keep the abdominal muscles and buttocks in tension.
Want to lose weight?
A slender figure is the dream of many women and men. I want to be at a comfortable weight, without exhausting myself with rigid diets and hard exercises.
Plus, being overweight can lead to health problems! Heart disease, shortness of breath, diabetes, arthritis and noticeably shortened life expectancy!
It has the following properties:
- Boosts metabolism
- Burns body fat
- Reduces weight
- Losing weight even with minimal physical activity
- Helps Reduce Weight in Cardiovascular Diseases
What types of walking are most effective?
Scandinavian walking can rightfully be called a very effective method body shaping workouts. This term refers to walking at an intense pace using ski poles. This way of losing weight is suitable for any age, no matter the level physical fitness.
During such a lesson, almost all the muscles of the body are involved, of which 50% burn fat. Poles are not only a weighting factor, but also reduce stress on the knees and joints in the legs. With such walking, not only legs are involved, but also arms, back muscles.
If it is not possible to control the pace on your own, then you should visit the gym and walk on a treadmill. Here the pace is set by the simulator itself, but the time and body weight are set by the student.
Good to know! An excellent option walking up the stairs. To begin with, it will be enough just to give up the elevator and go up or down to the desired floor on its own.
Stories from our readers!
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Hello my dear readers! Many do not have enough time for sports. And not everyone is physically capable of running on the street or pulling pieces of iron in the gym. But if you lead a sedentary lifestyle, the extra pounds will not leave you alone. Just don't despair. Better go walking! How many calories are lost when walking? Let me tell you.
It turns out that walking is a wonderful sport. Yes, walking is a sport. The benefits of it are special. After all, she trains all the same muscles as running. At the same time, it does not have a negative effect on knee joints... Plus, it improves the work of the heart, saturates our cells with oxygen. Everyone can walk: fat and thin, old and young.
Many people are not indifferent to the topic of weight loss. Fighting the hated pounds while sitting is very difficult. Forcing yourself to exercise is even more difficult. But to go for a walk in the evening after work is as easy as shelling pears!
Of course, shopping is not enough to lose weight. How many calories are burned per hour of walking depends on:
- presence / absence of additional equipment (walking sticks, weights);
- your weight;
- your age;
- level of physical fitness;
- pace;
- duration;
- roads (it's harder to go uphill);
- intensity of hand movement.
It is clear that if you walk fast, more calories will be spent than if you walk slowly. Plus, classes are best done in a park or in the forest. The load will immediately increase due to irregularities on the road.
For 1 hour of walking, you can burn 200 kilocalories or more. You can independently calculate how many calories your body will spend.
For one kilogram of weight, each person spends during an hour when walking:
- at an average pace (4 km / h) 3.2 kcal;
- at a fast pace (6 km / h) 4.5 kcal;
- almost jogging (8 km / h) 10 kcal;
There is also a handy sign where you can see how much you will spend depending on your body weight and walking speed.
| Speed / Body mass | 50 Kg | 55 kg | 60 kg | 65 Kg | 70 Kg | 75 kg | 80 Kg | 85 Kg | 90 Kg |
|---|---|---|---|---|---|---|---|---|---|
| 3 km / h | 126 | 138 | 150 | 163 | 175 | 187 | 201 | 213 | 226 |
| 4 km / h | 160 | 177 | 192 | 209 | 224 | 240 | 257 | 272 | 288 |
| 5 km / h | 184 | 202 | 221 | 239 | 258 | 276 | 295 | 312 | 331 |
| 6 km / h | 217 | 238 | 262 | 283 | 304 | 326 | 349 | 369 | 392 |
| 7 km / h | 291 | 321 | 351 | 379 | 409 | 439 | 467 | 496 | 526 |
| 8 km / h | 374 | 410 | 449 | 487 | 523 | 562 | 598 | 636 | 673 |
| 9 km / h | 480 | 530 | 577 | 625 | 674 | 722 | 769 | 818 | 866 |
That is, with a weight of 55 kg and walking at an average speed, you will lose 202 kcal per hour.
It is quite inconvenient to count all this. After all, you still need to correctly assess the speed. Knowing the exact distance traveled makes it easy to calculate your speed. And if not? Count your steps per minute? You will get tired of this more than walking!
I recommend using a fitness bracelet. You put it on your hand, and he counts how much has passed. For me, this is a convenient and simple electronic pedometer.
Although there are certainly many applications for a smartphone - I downloaded it free of charge, installed it and use it. They write that they count the distance traveled, speed and the number of calories lost. But is it so convenient? No matter how many programs I tried, they gave out a huge error. I walk 10 steps, and he counts 7 or does not understand at all that I am walking. So you have to choose - toil with a free program, or buy a specialized device.
How to walk correctly
You don't have to start walking fast for 3 hours a day right away. Especially if you are not 20 years old and you weigh not 50 kg. Start by walking for an hour at a slow pace. Then increase the pace for 5 minutes, then for 10 minutes, and so on. Gradually, you will begin to walk for 1 hour at an average pace. Want to spend more energy? Then increase the pace again and add time.
The main rule is not to walk less than an hour... Fat when walking begins to be burned no earlier than forty minutes. Our body is extremely thrifty and first spends the available carbohydrates.
Also, do not forget not to exercise immediately after eating. Optimal time for workouts, this is an hour after eating. And when you're done, don't rush to the food. Drink a glass of water. You can afford an apple or a banana shake.
Remember to breathe as you walk. Inhale through the nose, exhale through the mouth. It is also important to quit smoking. It negatively affects respiration and the cardiovascular system. Shortness of breath and even dizziness will appear.
Give yourself a nice gift. Buy a beautiful sports uniform and comfortable sneakers. Better yet, buy special clothing to help burn fat. For example, slimming breeches. They create a sauna effect and help you lose weight many times faster.
How to increase your calorie expenditure
There are several ways to increase the load. Race walking will make you sweat. But this is a super-effective way to get rid of extra centimeters. The tummy will be flat, and the buttocks will become feast for the eyes.
Swing your hands
To work through upper part body, wave your arms. This will increase the exertion and walking speed.
Bend your elbows at a 90 ° angle and swing your arms back and forth.
Add weight
Is it easy for you to walk and don't you get tired? Try adding weight. This will increase the intensity and challenge your muscles. Avoid wearing weights on your wrists and legs. They can change your gait, posture and increase your risk of injury.
Instead, bring a backpack or a weighted vest. If you decide to carry a backpack, fill it with water, sand, or plain cat litter. This will distribute the weight evenly.
If the weather does not allow you to go outside, walk up the stairs or at home on the spot. Do a little warm-up first. How many calories are spent with these types of workouts, read the article "Workout options for weight loss."
Walking with sticks
It is one of the best ways to increase your calories burned. It is suitable for all ages and fitness levels. At the same time, the result is incredible. In Nordic walking, 90% of the muscles in our body are involved and calorie consumption increases up to 46% than with normal walking... The poles help reduce stress on the ankle, knee and hip joints.
Itself recently acquired sticks. I noticed that the load on the legs doubled and the muscles of the arms and upper back were connected.
We walk on a treadmill
If it is not possible to walk outside, then walking on a treadmill is most optimal. On average, a person walks at a speed of 4-5 km per hour. To lose weight and get in good physical shape, you need to increase your pace and walk from 5.5 to 6.5 km per hour. By increasing the pace, you will spend about a third more calories. Only it is not worth increasing the more, tk. it will no longer be walking but running. And this is another story, about which I wrote in the article how many calories are lost when running 😉
Uneven relief
Walk on uneven ground: grass, trails, gravel, sand, or snow. For example, walking in the snow increases your calorie consumption by 2-3 times.
And in flippers, even more effective training 🙂
You can also walk up the stairs or just up the hill. You can walk with your back forward. Or change the pace. Maybe you know some other ways? Be sure to write comments. And subscribe to my blog. Bye Bye!
Not everyone has time to go in for sports, and not everyone wants to shell out a large sum for visiting sports hall... There are also people who are simply contraindicated in sports due to joint or heart disease. There is a way out - to replace any workouts with race walking. It is this sport that will help you lose those extra pounds.
How many calories are burned when walking per hour, and does it depend on your weight? Also, walking perfectly forms a chiseled figure, pumping up muscles and improving metabolism. The effect of walking can be compared to that of running and other cardio exercises, however, unlike other exercises, it does not harm the knees and joints. Walking loses a lot of energy if you walk for a long time and at high speed. The waste of calories increases if you increase the pace or actively wave your arms back and forth. Scandinavian walking is very effective for training all muscles - it trains both the muscles of the legs and arms. To maximize the benefits of your workout, eat healthy and in moderation. Also, do not forget that you cannot eat immediately before the walk and immediately after the walk. This sport is very convenient for the winter season, when running and exercising in the fresh air is difficult. The result is a double benefit from a walk - the loss of calories is not in a stuffy room, but in the fresh air.
Walking is not only a mode of transportation, but also a separate sport. It is just as useful as any other sport. When walking, the same leg muscles are trained as when running. The main difference between walking and running is speed. Also, knee joints are not injured with it, and therefore even people with a large excess weight can engage in such sports. Walking improves the work of the heart muscle, nourishes the cells with oxygen. You can walk at any time of the year, any number of kilometers and at any speed.
Attention! A walk of several kilometers replaces full workout without exhausting you.
Very often people gain excess weight from sedentary work... Not everyone can do sports, but fight against extra pounds sitting is very difficult. Walking is useful for strengthening the walls of blood vessels, increasing metabolism, which means faster weight loss.
How many calories are spent walking?
How long does it take for the body to start burning fat? Shopping is not enough to make your body lose weight. You need to walk more than one kilometer - only then the body will start spending energy.
The intensity of the pace and the rate at which energy is expended depends on various factors, including:
- Human weight;
- Additional cargo (leg weights, ski poles);
- The age of the person;
- Physical fitness level;
- Pace;
- The number of kilometers traveled;
- Intensity of arm movement.
It is clear to anyone that with a fast pace of walking and more kilometers traveled, weight goes away better than with a slow one. It is best to practice in a forest or park - there are more Fresh air which is very good for your health. Also, the load in the forest increases due to uneven roads. For an hour of walking, you can spend 200 kilocalories or more. Each organism has a different expenditure of energy, and you can independently calculate how many calories are spent when walking 1 km:
- The average pace of the walk (about 4 kilometers per hour) is 3.2 kcal;
- Fast pace (about 6 kilometers per hour) - 4.5 kcal;
- Highly fast pace(about 8 kilometers per hour) - 10 kcal.
| Body weight / speed | 50 | 55 | 60 | 65 | 70 | 75 | 80 | 85 | 90 |
| 3 | 126 | 138 | 150 | 163 | 175 | 187 | 201 | 213 | 226 |
| 4 | 160 | 177 | 192 | 209 | 224 | 240 | 257 | 272 | 288 |
| 5 | 184 | 202 | 221 | 239 | 258 | 278 | 295 | 312 | 331 |
| 6 | 217 | 238 | 262 | 283 | 304 | 326 | 349 | 369 | 392 |
| 7 | 291 | 321 | 351 | 379 | 409 | 439 | 467 | 496 | 526 |
| 8 | 374 | 410 | 449 | 487 | 523 | 562 | 598 | 636 | 673 |
| 9 | 480 | 530 | 577 | 625 | 674 | 722 | 769 | 818 | 866 |
It is very easy to use this table to calculate how many calories you burn during your walk. If you cannot estimate your approximate speed, then you can calculate it by the kilometers traveled.
Practical advice: If you don’t want to count, download the pedometer application to your phone, which will automatically calculate the distance traveled (in steps and kilometers) and the amount of energy spent for you. A fitness bracelet is also available. They put it on your hand, and it measures the kilometers you have traveled.
Remember that programs on your smartphone can be wrong in the number of kilometers traveled and calories burned. Try a few programs before heading out for miles. Also, do not forget that walking in warm clothes burns more calories and improves metabolism. If during a walk you are cold, then the body, trying to keep warm, spends additional energy (this in no way means that you need to freeze).
How to walk properly to burn more calories
How much should you walk in the first days of training? You can't start training abruptly and walk for three hours a day. Firstly, the next day you will not be able to get out of bed, and secondly, this is a very strong load on the body. You need to start with slow and short walks (an hour is enough). To increase your calorie expenditure while walking, add 10 minutes each day and increase your walking pace. Walking for less than an hour is simply ineffective for losing weight. The body first spends glycogen from the muscles - carbohydrate reserves, and only then is taken for body fat. After class, do not pounce on food - the stomach is not yet ready to digest it. it is better to drink water, and after an hour to eat something light.
Attention! You can not play sports immediately after eating - it is bad for the stomach, as the blood drains from it and rushes into the legs. The optimal time for a break is an hour.
Breathing plays an important role in the rate at which you burn calories. You need to inhale with your nose - exhale - with your mouth. In addition to a positive effect on energy consumption correct breathing also trains the airways and prevents runny nose. It is advisable not to chat while walking, and also not to walk with a stuffy nose. Do not smoke while walking - this negatively affects cardiovascular system... This may cause shortness of breath and dizziness. It is best to work out in comfortable and sportswear. Buy yourself a comfortable running shoe with cushioning, sports trousers... You can also buy breeches for weight loss - they create a sauna effect, due to which fat is burned more efficiently.
How to increase calorie expenditure?
No matter how much you walk, you can always increase your calorie expenditure. To increase your calorie expenditure, you need to warm up your body more. This will force your body to increase metabolism, as well as remove excess waste from the body. The main thing is to wear comfortable clothes in which you won't be afraid to sweat. Hands are not used during normal walking. Swing them around to fix this. This will increase your calorie expenditure and the effectiveness of your workout. Arms need to be bent at right angles, swinging back and forth.
Important! If you stop getting tired of walking, then just add weight. This will help you tighten your muscles and make your body more prominent. You don't have to buy special equipment - a heavy backpack will do just fine.
Special weights for the legs and wrists can change the gait and posture for the worse. A weighted vest can be used instead of a backpack. You can put cat litter, water bottles, or a sandbag in your backpack. You can also make the exercise harder with ski poles... This method has recently gained great popularity among middle-aged and elderly people.
Walking with poles is useful for working out absolutely all muscle groups. Also, Scandinavian walking is useful in that it almost doubles calorie consumption due to the inclusion of all muscles in the work. Another plus nordic walk- This is a reduction in the load on the hip, knee joints and ankle. The muscles of the back and arms are perfectly pumped, the load on the legs increases.
Note: Pole training gives you the feeling of running a marathon. At the same time, the knees do not suffer in any way, and osteochondrosis (if any) no longer makes itself felt. Of course, calorie waste increases with vigorous movement and decreases if you walk slowly.
If you can't walk down the street, try walking on a treadmill. The average speed of a person when walking is from 4 to 5 kilometers per hour. To lose weight and stay in great shape, you need to walk at a speed of 5 to 7 kilometers per hour. With an increase in the pace, the expenditure of calories also increases (by about a third). You do not need to walk at a faster pace, as you will simply be running. Be aware of safety when training on the treadmill as a fall from the treadmill can cause serious injury. Walking is most effective on uneven surfaces such as sand, grass, gravel, snow, or cobblestones. The more inconvenient the road on which you walk, the more calories the body will spend. You can also walk in the snow with flippers (for extreme lovers). You can also walk up stairs (the most energy-intensive activity) with your back forward. Interval training is very effective, in which you walk at a fast pace for a while and then slowly.
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