Walking is probably one of the most pleasant forms of exercise. With regular walks in a period of 5 months you can lose up to 10 kg of excess weight and all that without gym, exhausting diets and no pressure. Walking will also shape up your muscles and you will improve your health.
HOW YOU NEED TO WALK IF YOU WANT TO LOSE WEIGHT?
How many calories you will burn by walking depends on two main factors: your body weight and the way you walk. If you are walking with average speed, that is about 6 km/h you will burn 400 calories in one hour. But you don’t have to stop at six kilometers. You can keep walking for another four and you will burn another 300 calories. You can also walk on shorter walks but you have to adjust your body to your daily activities. There is a device called pedometer. It will measure the steps you take during the day. That way you will always know how much you walked during that day and how much more you will have to walk.
THIS IS HOW IT LOOKS LIKE ON PAPER
1 ½ km us about 2000 steps and burns 100 calories. ½ kg is 3500 calories. If you want to lose ½ kg of your weight a week you need to burn additional 500 calories every day. That means that if you want to lose ½ kg every week you need to make 10 000 steps every day.
And all this sounds perfect, the problem is to find time for walking when you are so filled up with work. You can do that by changing some of your habits. You can walk to your work instead of taking a bus. If you don’t have the time or strength to walk all the way, walk at least a part of the way. Don’t use the elevator, take the stairs.
You need to change your routes in order not to get bored. Play your favorite music and discover parts of the town that you are less familiar with. If you are planning to male walking replacement for a gym, concentrate on it, because walking from one shop window to another is not going to make you lose weight. In order to make your walk effective you have to watch on your body posture, the rhythm of walking and you need to be focused on your body. In the beginning walk three times a week, 20-30 minutes. Very soon you will feel you need to walk faster and longer, and then you will soon have strength for 30-60 minute walks every day.
HEALTH BENEFITS OF WALKING
Regular every day walks will not only help you lose weight and bring your body in perfect shape it will only benefit your health. With the walking you will:
-normalize and keep your blood pressure balanced;
-lower the risk of osteoarthritis;
-lower the risk of cancer;
-lower the risk of diabetes;
-keep the heart healthy;
-lower the pain;
-keep the good mood;
-lower the risk of a stroke.