Any activity, even walking, requires mental preparation if you want to achieve the effect. Going longer than 20 minutes falls into the category aerobic workout. This training increases the maximum inhalation of oxygen, improves heart rate and reduces stress.
However, if you want to lose weight by walking, you should note the pace go. A study conducted at the University of Virginia women 3 times a week went quickly after 30 minutes lost 6 times more fat around the stomach than women who walked 5 times a week with the normal pace.
Women who walked at a faster pace also fused 4 times more than total body fat. The best news is that fast walking first to melt abdominal fat. Moreover, the rapid walking creates so much pressure on the ankle as running. It’s because as you walk one foot always touching the ground, while at running there are times when the body is in the air and when you lower it to the ground, the body is exposed to attack.
Walking at a certain pace combined with a healthy diet can help you lose weight and get back in shape. With these tips, you can lose weight even 5 kg in just 3 weeks. All you have to do is go!
1. To achieve the greatest impact, you need to go at a fast pace 3 times a week for 30 minutes. These 30 minutes you can walk on once or short break during which you go slower. There are 3 types of walking:
Walking. At this rate move when viewing windows while markets and its intensity are 4 on a scale of 10. 1 hour you can burn 238 calories.
Brisk walking. If you go at a speed of 5 or 6 on a scale of 10 will be able to walk on the 6 km per hour and burn 340 calories. As you go with this speed, you can speak, but after every few sentences will have to pause to take air.
Strong from. The speed is about 8 to 7 kilometers per hour, will burn about 564 calories for 1 hour. If you go with this pace and taking them around his hands and make bigger steps, the intensity should be at 7 or 8 on a scale of 10. You know that going fast enough according to whether you can talk. With this speed, you can barely speak because every 3 or 4 words will have to take the air.
2. Each trampling should actively tighten the muscles of the leg and abdominal muscles. You need to walk with what pace that will lead you to the anaerobic zone, should not be able to breathe in enough air. Maybe at the beginning, it will be going in a few minutes, but gradually the body will get used to getting more fitness. For the same reason, constantly need to “shock” the body with sudden changes in gait (walking uphill and downhill) or by changing the pace and momentum. For example, 2 minutes go fast, so go slow walking. If your feet start writing or feel dizzy, pause a minute and stretch are.
3. Carry a bottle of water for every 10 to 15 minutes should drink a few sips of liquid. Do not walk to the time of day when it is very hot so you do not get sick. Advance prepare healthy meals so you do not overeat on gait.
When you feel that you are going to set up, introduce and exercises with weights at least twice a week that will help to shape the muscles are the main consumers of calories.
If you interested in this exercise, learn how to walk weakens.