Most of us don’t realize that walking is a great way to lose weight and improve your overall health. Here’s what you need to know.
Walking is ideal if you’re trying to lose weight but aren’t ready for running or cycling, and you’re not interested in the gym. All you need is a pair of running shoes, a lot of determination and a place to walk.Not surprisingly, hiking is one of them Safer way lose weight.
Walking can also improve your cardiovascular health, support your immune system, improve your mood, and even reduce genes that promote obesity†
as with any exercise and walking it is Exercise: You need to raise your heart rate to reap the benefits. If you want to lose weight, you need to be in a calorie deficit, which is burning more calories than you take in. And the number of calories you burn depends on how fast you walk and how much you weigh: the faster you walk and the heavier you are, the more calories you burn during each workout.
A sort of deficit of about 500 calories A day is usually a good cause; that way you can lose about a pound a week. If you lose weight, you will naturally burn fewer calories per walk unless you increase your speed.
How far do you have to go to lose weight?
Most adults should get 150 minutes Do moderate-intensity aerobic exercise every week. This might mean doing 5 brisk 30-minute walks a week, but if that’s not possible, divide them into longer and shorter walks.
Another option is to try walking 10,000 steps a day.according to American Council on Exercise, people who reach this number each day will burn an average of up to 3,500 calories per week. It’s worth noting that the 10,000-step target (looks a bit neat, doesn’t it?) Marketed by a Japanese company in 1965 I’m about to introduce something called Banpu Department (This means 10,000 pedometers).However, it is a useful target: a review of 32 studies, published in International Journal of Behavioral Nutrition and Physical Activity found that “10,000 steps per day is a reasonable goal for healthy adults.”
How to start walking to lose weight?
As with any fitness program, the first few steps are the hardest, so be sure to adjust your gait when it’s most convenient. Some people like to go out first thing in the morning. If so, keep her shoes outdoors so she can see them as soon as she wakes up. You’ll be surprised how effective this is. When you’re back at the office and lunch suits you, add your walk to your schedule to make it part of your day. If you want to take a walk in the evening, make it your personal/relaxation time.
You need to feel comfortable, so a good pair of sneakers or walking shoes is a must. Check out our best running shoes designed to support your feet as you move. Dress for the weather and pay attention to your route (if you’re climbing, it can get hot so you may need to remove a layer). Wear reflective clothing if you are going out very early or after the sun goes down. Wherever you go, stay safe.
A great way to make sure you have time for a hike is to ask a friend to come with you. Company makes time go by faster, and you can cheer each other on when enthusiasm is low.
If you have a dog, you have an extra incentive to go for regular walks because your canine friend also needs exercise to stay healthy and happy.
When it comes to walking to lose weight, technology can be your best friend.You can listen to music: study shows music Exercise feels easier at a fast pace: Podcasts or audiobooks can pass the time, although many people like to take a break from the hustle and bustle of everyday life.You can also download a pedometer app on your smartphone to measure your progress or invest in one The best fitness trackersThe best Garmin watch or the best Fitbits.
As your fitness improves, you can walk further, add weight to your wrists or ankles, or just pick up the pace.
Try changing the surface you walk on to train a wider range of muscles and keep things interesting.
Walk in nature whenever possible. to figure out This has been shown to be more beneficial than training on a treadmill. It also reduces levels of the stress hormone cortisol; elevated cortisol levels can lead to increased appetite, and fatty and sugary foods are often preferred.Walking in nature is also good for you Mental Health†
If you’re going to be away for more than 60 minutes, eat a light meal an hour before. Otherwise, you don’t need to eat anything, but bring a (healthy) snack if you think it helps (we’ve rounded up some of the best healthy snacks for weight loss here).Drink water to stay hydrated and avoid sugary sports drinks – they may contain more calories you burn something.
Credit: Getty/Hinterhouse Productions
How to walk in good form
If you’re running to lose weight, you need to consider your form. Stand up straight and keep your head up: It weighs about 9 pounds, so when you fall down or let it hang, you put pressure on your back and neck muscles. You may come across something!
Try to tighten your core by tensing your muscles as you move. When you walk, your core helps with balance and stability, and helps you maintain good posture. If you want to work your core strength, we’ve found the best ab exercises here, as well as this one that’s as good as a plank when it comes to training your core.
Don’t overdo it because you’re actually overloading yourself and adding stress to your body leg and lower back. Keep your stride under your body to maximize the power of each push, rather than forcing your body to catch up with your legs.
Swing these arms to burn more calories and increase speed, but don’t swing them on your body as this can put pressure on your lower back by repeatedly rotating your torso and spine. Riding back and forth is your goal, but your arms don’t have to swing as high as your chest.
When you’re ready to go up the hill, lean forward slightly and take a small step up the slope. And don’t be fooled by water immersion: They put less stress on your lungs and heart, but a lot more on your muscles and joints. Again, take small steps and keep your knees bent. Country Lights.
Remember, not all of your walking has to be organized: walk to and from the store, get off at a stop one stop from your destination, take the stairs instead of the elevator; there are many easy ways to add some walking to your routine.
How to lose weight and get in shape by walking
Most of us don’t realize that walking is an excellent way to lose some weight and improve your overall health. Here’s what you need to know.
If you want to lose weight but are not ready to run or cycle, and have no interest in gyms, walking is ideal. All you need is a pair of sneakers, plenty of determination, and somewhere to walk. Not surprisingly, walking is one of the safest ways to lose weight.
Walking also improves your cardiovascular health, aids your immune system, boosts your mood, and can even counteract the effects of obesity-promoting genes.
As with any exercise — and walking is exercise — you need to elevate your heart rate to get the benefit. If you’re trying to lose weight, you have to achieve a calorie deficit – that is, burn more calories than you are taking in. And the number of calories you burn depends on how fast you walk and your weight: the faster you walk and the more you weigh, the more calories you burn with every session.
A deficit of around 500 calories a day is generally a good target; that way you can lose about one pound a week. Of course, as you lose weight, you will burn fewer calories with each walk, unless you up your speed.
How much do you need to walk to lose weight?
Most adults should be getting 150 minutes of moderate-intensity aerobic activity each week. This can mean five brisk 30-minute walks each week, but if this is not possible, break them up into longer and shorter walks.
Another option is to aim to walk 10,000 steps a day. According to the American Council on Exercise, the average person who hits that daily number will burn up to 3,500 calories per week. It is worth noting that the target of 10,000 steps (it seems a little neat, right?) began as a piece of marketing in 1965 by a Japanese company that was about to introduce a device called a Manpo-kei (it means 10,000-steps meter). However, it is a useful goal — a review of 32 studies, published in the International Journal of Behavioral Nutrition and Physical Activity found that “10,000 steps/day is a reasonable target for healthy adults.”
How to get started when walking for weight loss
As with any fitness program, the first steps are the hardest, so make sure you fit in your walking when it best suits you. Some people like to go out first thing in the morning. If so, place your shoes in full view, so you see them as soon as you wake up. You’d be surprised how effective this is. If you have returned to office work and lunchtime is best for you, add your walk to your schedule, so it becomes part of your day. If you want to walk in the evening, make it your wind-down/personal time.
You need to be comfortable, so a good pair of sneakers or walking shoes is a must. Take a look at our best running shoes, which will be built to support your foot as you move. Dress for the weather and take into account your route (if you’re tackling hills, you’re going to heat up, so you may want to remove a layer). If you’re out very early or after the sun has gone down, wear reflective clothing. Wherever you go, be safe.
One great way to ensure you make the time for your walk is to get a friend to go with you. The company will make the time go quicker and you can encourage each other when enthusiasm is low.
If you have a dog, you have an added incentive to take regular walks, as your canine pal also needs exercise to stay healthy and happy.
Technology can be your best friend when you’re walking to lose weight. You can listen to music — research has shown music with a fast tempo can help make exercise feel easier — a podcast, or an audiobook to help pass the time, though many people enjoy the respite from the noise of daily life. You could also download a step counter app to your smartphone to measure your progress or invest in one of the best fitness trackers, best Garmin watches, or best Fitbits.
As your fitness improves, go longer, add some wrist or ankle weights, or just increase the tempo.
Try to vary the surfaces you walk on, to work a greater range of muscles and keep things interesting.
Walk in nature when you can. Research has shown this is more beneficial than exercising on a treadmill. It also lowers your levels of the stress hormone cortisol; raised levels of cortisol leads to an increased appetite, and fatty, sugary foods are often the first choice. Walking in nature is also good for your mental health.
If you are going to be out for more than 60 minutes, eat something light an hour beforehand. Otherwise you don’t need to eat anything, but bring a (healthy) snack if you think it will help (we’ve rounded up some of the best healthy snacks for weight loss here). Drink water to stay hydrated and steer clear of sugary sports drinks: They may contain more calories than you are burning.
(Image credit: Getty/ Hinterhaus Productions)
How to walk with good form
If you’re walking to lose weight, you have to think about your form. Stand tall and keep your head up — it weighs about nine pounds, so if you slouch or let it hang down, you’re putting stress on your back and neck muscles. And you might walk into something!
Try to engage your core by tightening the muscles as you move. Your core aids balance and stability as you walk, and it helps you to maintain good posture. If you’re looking to work on your core strength, we’ve found the best ab workouts here, as well as this exercise, which is as good as a plank when it comes to blasting your core.
Don’t overstride, as you’ll literally be overextending yourself, adding to the stress on your legs and lower back. Keep your steps under your body to maximize power with each push-off, rather than forcing your body to catch up with your legs.
Pump those arms to burn more calories and encourage speed, but don’t swing them across your body, as this places stress on your lower back by forcing your torso and spine to repeatedly twist. A driving, back-and-forth motion is what you should aim for, but there is no need to swing your arms as high as your chest.
When you are ready to tackle hills, lean forward slightly and take short steps on the incline. And don’t be fooled by downhills: they place less stress on your lungs and heart but considerably more on your muscles and joints. Again, take short steps and keep your knees bent. Land lightly.
Remember, not all of your walking has to be organized: walk to and from the store, get off the bus one stop further away from your destination, take the stairs rather than the elevator — there are many easy ways to add some walking to your daily activities.
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