Fast walking as a means of losing weight is gaining more supporters. Especially effective walking helps to lose weight when other vigorous and power sports are contraindicated (for example, after the birth of a child), since it helps to burn fat, but does not lead to injuries and overloads. Walking classes are also convenient for those who just do not like to go in for sports or do not have access to the gym.

But keep in mind if you are determined to lose weight by walking, to achieve visible results it is advisable to walk every day or at least five days a week.

- Try to walk for at least half an hour a day. In addition, at least twice a week you need to spend 45 minutes walking, and one day - to walk for at least an hour. If it is more convenient for you, you can break a one hour walk into two half an hour on the same day.

- You need to walk fast, as if you were late for an important meeting. You must walk about one kilometer in 10-12 minutes. Another rule is that you should go at a pace that you can, for example, say, but you could not sing while walking.

- You can take a walk at any time convenient for you. But, as practice shows, it is more expedient to do it in the mornings. At least because in the mornings you have less fast-burning carbohydrate calories, so fat stores are burned easier.

Before you start walking:.

Equip. Pick a pair of comfortable sneakers with sufficient amortization. Clothes should be free and comfortable and meet weather conditions.

Select a route. Try to choose a road without traffic. If this is not possible, find a road with a fairly wide pavement, along which you can walk towards moving traffic.

While walking:.

First, warm up. For a few minutes, walk at a slow pace to let the muscles warm up.

Drink water. While walking in the body, a lot of fluid is lost. Therefore, regardless of the weather conditions, it is good to drink a glass of water before the start of walking. It is also advisable to periodically drink during a long walk (more than half an hour) to avoid dehydration. To do this, you can take a bottle of water. After walking, it is also advisable to drink at least one glass of water.

Use the right technique. Walk straight, straightening shoulders and chest. Muscles of the stomach slightly stiffen.

Place the foot on the heel, and then roll it on your fingers, pushing hard with the front of the foot for the next step. To increase the pace, take quicker steps, rather than lengthen them. Try to work with your hands, bending them in the elbows and moving them from the waist to the chest and back.

At the end of the walk, give yourself time to cool down. Gradually slowing down, walk five minutes slow. This will help the palpitation to calm down and prevent muscle soreness.

nedug. en.

Keywords:.