It is difficult to believe that for weight loss it is not necessary to torment yourself with exhausting strict diets and regularly visit the gym.
However, it is indeed possible.
Keeping yourself in good shape helps walking for weight loss. This is the simplest and most inexpensive method of getting rid of excess body fat. All you need is to have some free time and desire, to know the tactics of proper training.
What is walking for weight loss
There are many walking techniques to help you lose weight. Each of them is effective if you follow all the requirements.
Varieties of Weight Loss Walking
1. The staircase. Walking uphill is very useful. It helps to strengthen the calf and hip muscles. The easiest workout is to forget about the elevator, if it is in the house, and climb the stairs daily.
2. Sports equipment is not very complicated. You need to take small but frequent steps, while actively moving your hands. Such walking favorably affects the back and helps to model a beautiful abs.
3. The load on the buttocks. If the main problem is the presence of cellulite and excess weight in the hips, you need to strain the buttocks while walking. The advantage of training is that you can perform it at any time - when a person goes to work or just walks along the street. Straining the buttocks, the thigh muscles are activated, which will help get rid of cellulite and fat in this area.
4. Back forward with the abdomen inverted. Such walking strengthens the gluteal, spinal muscles and abs.
5. Nordic walking with sticks for weight loss. The technique is popular among those who want to lose weight. Walking allows you to work out all muscle groups, but only if all the rules are followed and the sticks are correctly selected.
Walking for weight loss: how to build a workout
It is strictly forbidden to exert oneself right away, since the next day aching muscle pain will ward off any desire to engage in further. You always have to start small. The rhythm of walking, duration of training and speed - all this is added with time.
How to properly organize walking for weight loss
1. Level 1 - The first week of classes. 5 times a week you need to spend 15 minutes on foot. Walking slowly, while not forgetting to move your hands.
2. Level 2 - second week. By this time, the body will begin to get used to the loads, so you can speed up the pace of walking a little and increase the duration of classes to half an hour. At the end of this stage, you will be able to notice the first results.
3. Level 3 - the task is complicated. If a person withstands 30 minutes without difficulty, the duration of the training increases by another 10 minutes. In this case, you can combine fast and slow steps. For example, 10 minutes slowly, then 10 minutes at an accelerated pace.
4. Level 4 If a person feels great, he is not bothered by aching unpleasant pain in the muscles, walking should begin to alternate with running. The frequency of classes is the same - 5 times a week. 10 minutes you need to walk at medium speed, then 5 minutes of slow running, and so on for 40 minutes.
Properly organized walking for weight loss will achieve truly effective results. The advantage is that such a training gradually burns excess fat, the weight goes away naturally. This means that the lost kilos will not return.
Nordic walking with sticks for weight loss: benefits
If a person has seriously decided to take up his figure, Nordic walking with sticks for weight loss is a great option. Such training develops endurance, favorably affects the state of health and accelerates the process of fat burning.
Key Benefits of Nordic Walking
1. Involves 90% of muscle groups, which allows for uniform load on the whole body.
2. Burns more calories than any other walk. In 30 minutes of training a person spends about 300 Kcal.
3. Activates metabolism.
4. Favorably affects the work of the entire cardiovascular system.
5. Increases stamina.
The advantages of Scandinavian walking with sticks for weight loss are many. Such a training has a minimum of contraindications. Allowed to engage even those who have problems with the musculoskeletal system. However, in this case, it is recommended to consult a doctor and draw up an individual workout plan with moderate exercise.
Nordic Walking Technique with Weight Loss Sticks
In order for the training to give the best result, you must follow the walking technique. The rules are not difficult, so remembering them will be easy.
1. Movements must be rhythmic. The bottom line is that a person walks as usual, but with sticks. There should not be any discomfort.
2. Hands move simultaneously with the legs. Synchronously step with the left foot and swing with the left hand, then the same movements, but with the right side.
3. The wider the wave of the hand is done, the larger the step.
4. It is recommended to take broader steps - this is more effective for losing weight, as the load on the muscles increases.
5. The pace of training a person selects for himself individually. He needs to feel naturally, comfortable. If you want to accelerate, then you need to move faster.
Nordic walking with sticks for weight loss improves the overall well-being of a person after several days of classes. Shortness of breath disappears, a surge of strength and energy is felt. However, for weight loss 2-3 days is not enough. At first, training will increase the body's ability to work, burn calories. Significant weight loss will be noticeable after a month of training.
How to choose the right sticks for Nordic walking
One of the important points of Nordic walking is the right equipment. It is important to purchase sticks that fit the individual characteristics of the human body. This is necessary so that there is not too much stress on the ankles, back, otherwise you can "earn" stretching and unpleasant muscle pain.
Rules for the selection of poles for Nordic walking
1. Conventional ski poles are not suitable. For classes, you need to select special equipment made of a solid composite or aluminum. It is desirable that the length of the sticks can be adjusted.
2. Handles must have special straps. They will help protect your palms from the appearance of corns. At the bottom of the structure is a special spike. If a person is engaged in walking on asphalt, it should be rubber, if on the ground or ice - from carbide material.
3. Sticks must be selected in accordance with the growth of a person. It is very easy to calculate. You need to multiply growth by a factor of 0.66. It turns out that for a person 160 cm sticks 105 cm long (160 × 0.66) will be needed.
Walking for weight loss: the basic rules that are important to follow
Regular classes are not enough to add an excellent result. It is important that during training a person feels as comfortable as possible. To do this, follow the basic rules and tips.
1. The right clothes. Things should be comfortable so that they do not constrain human movements. It is best to choose clothes made from natural breathable fabric.
2. The right shoes. The best option is sneakers, it is desirable that they have depreciation. This will help the "legs" to breathe, prevent pain.
3. Water. During training, the human body loses a lot of fluid, so you need to drink. You need to take a small bottle of water with you for a walk and drink it in small sips.
4. You should always start your workout with a warm-up. It is recommended to do 10 push-ups, 10 squats at home, do stretching. This approach will allow you to stretch the muscles and prepare them for a more intense load.
5. Proper nutrition is very important. Most often, it is an unbalanced diet that leads to fat deposition. You need to eat in small portions 4-5 times a day. It is not necessary to limit yourself to your favorite food, just focus on more wholesome food.
Walking for weight loss - The most affordable and easiest way to get rid of the hated excess weight. If you combine regular training with proper nutrition, you can bring the figure back to normal after a month of such a rhythm of life.
