Without a doubt, walking is the most accessible sport for people of all ages.. At the same time, modern research proves that the relationship between walking and the calories expended on this activity makes it possible to use it not only for health in general, but also for weight loss in particular..

How much to walk to lose weight To lose weight with walking, you need to know exactly how many calories walking burns. In the process of walking, breathing deepens, the lungs are trained, muscles are strengthened, including the heart.. Burning calories and walking are not always synonymous, so you should not tune in to immediate results..

The slower you walk, the fewer calories you burn. For example, at a speed of 7 km/h, twice as many calories are spent than at a speed of 4 km/h.. Obviously, in order to walk and lose weight, you will need to move at a fairly fast pace..

The relationship between walking and calories is constantly being studied.. Thanks to this, today there are many devices that calculate energy costs: sports watches, pedometers, etc.. At the same time, in the absence of such devices, it is not difficult to independently calculate how many calories walking burns in each case.. To do this, use the metabolic equivalent of calorie consumption while walking - MET:.

Calories burned \u003d (MET * training time (minutes) * weight (kg) * 3.5) / 200.

For walking at a speed of 7 km/h MET\u003d5. A person with a body weight of 70 kg, who spent 40 minutes on such a walk, can calculate the calorie expenditure using this formula as follows:.

(5*40*70*3.5)/200\u003d245 (kcal).

Maximum calorie burning while walking It is clear that as walking speed increases, MET increases, which in turn leads to an increase in energy expenditure. In addition, there are a number of rules, following which walking will help to reduce body weight more effectively.. So, calories are burned more intensively when walking fast.

In the absence of special devices, it is convenient to focus on the heart rate - pulse. You need to move at such a speed that you are a little out of breath, but at the same time maintain the ability to understand intelligible speech. Similarly, you can control the effectiveness of walking on a special simulator..

Walking up an inclined plane leads to an increase in energy costs - at an angle of 5o by about 50%. Thus, to increase calorie burning during walking, you should alternate it with climbing an incline.. Also, to increase energy consumption, it is effective to change the surface coating while walking.. To burn more calories while walking, movement with weights is recommended.. They can be purchased at sports stores, and can also be replaced with a regular backpack with a load..

Increasingly popular today is gaining a special Nordic walking with sticks like skiing.. During such exercises, calorie consumption increases by 50% due to the greater number of muscles involved in the process.. A lighter version of Nordic walking can be considered walking with sweeping arm movements.. In addition to burning calories, such walking contributes to the formation of proper posture..

It is also useful during classes to periodically retract and relax the abdominal muscles, as well as strain the buttocks.. In this case, you should step on the entire foot.

Promotes weight loss by changing the step when walking. This maneuver is also effective in the fight against cellulite.. Calorie consumption and the number of muscles involved in the process increases when walking backwards. In the process of walking, it is useful to perform simple exercises - swinging arms, turning the body, and others..

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