Excessive diet and lack of activity (physical inactivity) negatively affect not only beauty and shape, but also human health. One of the easiest ways to lose weight is walking, presented in the form of walking at a moderate pace, as well as special techniques (sports, Scandinavian, etc.).
The amount of motor load is calculated individually, depending on the level of physical fitness, the mass of excess fat and the walking technique used.
Will regular walking help you lose weight?
Sports beginners often wonder whether it is possible to lose weight by walking at a moderate pace and not using other sports. Walking is a daily and obligatory exercise, however, without additional restrictions, it has little effect on the figure and the percentage of body fat.
The lack of effect may be due, first of all, to the fact that food consumed during the day fully covers all daily energy costs. To burn fat, you need to consume fewer calories from food than consumed during daily activities and physical activity. Nutritionists and fitness trainers recommend sticking to the 500 kcal difference: such a deficit ensures smooth weight loss and does not provoke a sharp decrease in metabolic rate.
A second reason for ineffective walking may be a short distance. Walking to public transport stops and being active at work may not be enough to compensate for the extra calories at lunchtime and ensure weight loss. To calculate how much you need to walk a day to lose weight, you need to take into account your starting body weight, fitness level and the length or mileage of daily walks.
With a gradual increase in the intensity of training and their combination with restrictions in the diet for 4-6 weeks, you can lose up to 5-8 kg. At a moderate pace and medium walking distances, you can lose 20 kg in 5-8 months.
It should be borne in mind that walking, hiking or just active movement should become an important part of any person’s life. A sedentary lifestyle not only leads to obesity, excess weight, but also leads to health problems. The work of the heart worsens, blood pressure increases, insomnia, irritation, and nervous breakdowns appear. In this case, self-esteem also deteriorates.
Daily walks in the fresh air will help tone the body, develop the muscles of the legs. Physical endurance will appear. You can test yourself before training and after a month. To do this, you need to climb a certain number of floors. It will not be easy for a beginner. Shortness of breath, weakness in the body. If the training cycle is not violated, then after a few weeks of floors, the distance to climb will be given easily, without breathing problems or other factors.
But don’t forget to be active throughout the day. Constantly force yourself to walk, move between floors without the help of elevators, do not use escalators in supermarkets and subways. At the same time, the weight will begin to drop sharply, the body will become elastic, fit, and the state of health will improve.
Effects of walking on health
The benefits of walking are not just body shaping. During walking, the following changes occur in the body:
- improves lymph flow and blood circulation in the vessels of the lower extremities, which serves as the prevention of cellulite and varicose veins;
- the muscles of the legs, buttocks and body are strengthened;
- intestinal peristalsis is activated and the chair is getting better;
- increased lung capacity;
- the cardiovascular system is strengthened;
- eliminates congestion in the pelvic organs, reduces the likelihood of inflammation of the reproductive system (in particular, prostatitis);
- general endurance and immunity activity increases;
- blood pressure is normalized;
- the risk of developing sleep disorders is reduced.
With the growth of muscle mass, energy consumption increases outside the period of load, which contributes to weight loss even at rest. With regular walks every day, the athlete increases endurance and produces endorphins, which allows to increase the duration of the workout and creates additional motivation for sports.
How and when to start
You can start training at any age. Walking at low speed is one of the safest types of exercise, which is suitable even for people with diseases of the cardiovascular system and musculoskeletal system (depending on the severity and type of pathology).
You can start your classes by walking to work or taking an evening stroll through the square and park. A dedicated workout time can be set aside after the first 1-2 weeks of walking and increasing the intensity and duration of the walk.
Compared to jogging, which is considered a classic way to lose weight, walking is more physiological and gentle on muscles and joints. However, despite the safety of this type of load, before starting classes, you need to find out your health status and make sure that there are no contraindications to intense walks.
Contraindications to long-term walking are the following pathologies:
- severe violations of the heart rhythm and pathology of the cardiovascular system (angina pectoris, chronic heart failure);
- history of acute disorders of cerebral and cardiac circulation (heart attack, …