Picture Credit: adamkontor
Many of us go to the gym, limit themselves to nutrition and even use pharmaceutical means to lose weight. However, numerous studies have shown that everyday walks are no less effective against excess weight.
How much you need to walk to lose weight, how to do it correctly and why after walking stretching is necessary – these and other aspects will be considered further.
Your speed, your weight and distance traveled are the 3 main factors that affect the number of calories burned during walking. To achieve a noticeable effect, you need to stick to your own plan and use a pedometer (you can buy it in the store or just download the application to your phone). Always take it with you – so you determine the number of steps per day. If you walk a lot, but the extra weight does not go away, then the foot gauge will help to calculate how many steps you need to add.
This averaged calculation will make up your personal walking plan:
1 Mile = 2112 steps
1 Mile walked = 100 calories burned
1 Pound = 3500 calories
2 Pound weight loss per week = 7000 cal, or a 500 cal deficit per day.
You need to pass at least 6 250 steps a day. You do not need more than an hour to do this. In this case, you do not have to cut the amount of calories consumed from food.
Note! Walking not only helps to lose weight, but also normalizes blood pressure, reduces the risk of oncological and cardiovascular diseases, lowers blood sugar and allows you to feel a surge of energy.
Picture Credit: bunhiihi
During walking, special attention should be paid to the following aspects:
- The head should be on the same line with the spine (do not push it forward).
- Keep the abdominal muscles in tension.
- In no case should you walk on your half-bent legs (keep them straight).
- The legs should be on the width of the thighs. If you place them too widely, then the gait will look “collapsed”.
- When walking, first step on the heel, and then transfer the center of gravity to the toe.
- Watch the movements of your hands. Do not swing them in all directions.
You should stretch after every walk
Let’s look at the 2 main reasons why after walking it’s worth doing stretching:
- Stretching exercises help relax the muscles and remove muscle pains that can occur due to physical activity.
- With regular stretching, the muscles will be able to maintain their elasticity, as they will receive a sufficient amount of useful substances and blood.
It is also worth noting that stretching after walking slows down the aging process of the body and relieves psycho-emotional stress.
Walking does not carry side effects, which often come from running. Running often leads to various injuries, and walking classes, on the contrary, normalize the physical condition.
Walking is considered the safest kind of workout for weight loss and increasing overall tone.