Being stronger and healthier is a dream that is not easy to achieve. Consistency and regularity is required. Still, there is one simple but effective way. This is walking. In order to get the most out of it, you need to know about the styles, features, and benefits of walking.
Walking not only makes the muscles work, but also quickly refreshes the mind. It has a positive effect on the physical and mental state of the body. This kind of fitness does not require much effort. Before you get down to business, choose the right style.
1. Walk - slower than usual walking. It will take about 30 minutes to walk 1 km.
2. Average walking - the speed to which the body is accustomed. About 20 minutes per 1 km.
3. Strong step - it is necessary to push off with the toes, making efforts. It will take 15 minutes for 1 km.
4. Brisk Walking - Walk very fast, but not run. A kind of race, but on foot.
Alternating styles and speeds helps control your heart rate. The extra effort immerses the body in aerobic exercise conditions. Walking uses so many muscles that cardiovascular endurance also improves. As a result, the body receives more energy for solving everyday life tasks.
- getting rid of pain in muscles, back; the body becomes stronger;
- strengthening the immune system; resistance to infectious diseases appears;
- heart training; prevention of problems with blood circulation, pressure;
- elevation of mood, level of activity;
- improving the quality of sleep; the transition to a healthy diet; rejection of bad habits;
- normalization of the psyche; increased self-confidence.
Walking is considered one of the safest forms of exercise. The body is reborn depending on the number of steps taken. Walking burns calories. Calories burned is determined by pace and distance. It is estimated that 400 calories are burned at a pace of 4 km / h. In this case, you can lose about 10 kg of excess weight in 6 months of daily exercise.
If you count by the number of steps, 2000 steps burn about 100 calories. In order to lose 1 kg, you need to spend 3500 calories. This means that if you walk 10,000 steps every day, which will take 500 calories, you can lose 1 kg in a week. Tracking your progress is easier with a pedometer.
When you don't have enough time for a walk, add movement to your daily routine:
- park your car away from your destination;
- go to work early, walk the path or part of the path on foot;
- go up the stairs instead of using the elevator;
- take your children to school.
Do not forget that it is important to warm up before walking, and afterwards to cool down. Warming up prepares the body for movement and prevents injury. Cooling down completes physical activity. The longer the journey, the longer you need to cool down by taking deep breaths and stretching. Breathing exercises are relaxing and calming.
