By: Melita Horvat |
Shed kilos through walking and shape your body |
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You want to kick the excess weight, but you oppose strict and exhausting diets?
You daydream about being fitter, but going to the gym and working out hard look impossible to you?
Would you prefer a pleasurable physical activity which would help you achieve a lean figure without requiring much sacrifice?
There is a great natural solution which guarantees a healthy weight loss! It is a basic human activity requiring only good will and a pair of comfortable sneakers.
We are talking about walking.
Various studies have confirmed that this simple and natural activity helps with slimming and maintaining an optimal body weight, while improving your general health.
Benefits of walking
Walking as a physical activity is ideal for all age groups and it doesn't entail negative side effects.
On the contrary, it is one of the best methods of preserving health and vitality.
Walking will not weaken your immunity, exhaust your body, damage your blood count or endanger your health in any way.
Health benefits of regular walking are numerous.
There is evidence that this activity protects heart and helps lower the risk of a heart attack.
According to a study conducted at the Harvard University, USA, a 30-minute walk five to six times a week significantly reduces the risk of a heart attack.
It also prevents diabetes and osteoporosis, while also helping in the treatment of arthritis, hypertension and depression.
Research has shown that women who walk regularly have a 30% lower risk of developing osteoporosis.
Walking contributes to preserving kidney functionality and health because walking causes sweating, which eliminates a part of waste matter from the organism, thus sparing the kidneys.
A brisk walk improves brain functions, promotes digestion and contributes to the health of cardiovascular system and lungs.
This means that by adopting the regular walking habit you will not only lose unwanted kilos, but also enhance the health of the whole organism.
Walk your way to a slender body
According to the American Center for Disease Control and Prevention, fast walking is one of the most popular methods for the regulation of excess body weight.
It has been confirmed that even a light walk brings multiple benefits to the body. However, when the elimination of excess weight is concerned, fast walking is your greatest ally.
Unlike some other more intense physical activities like running, walking has numerous advantages: it is not heavy on the ankles, knees and hips, while the risk of muscle inflammation, dislocations, fractures and other injuries is very low.
It is an ideal method for maintaining an optimal body weight for the elderly, for the obese, for those with little stamina and others who cannot engage in more intense activities, but still want to lose weight.
How long and how frequently to walk?
For a noticeable weight loss we recommend 250 to 300 minutes of walking per week.
If you are a beginner, start at a light pace, three times a week, at least 15-20 minutes per walk.
Gradually increase the duration and frequency of walking to 45-60 minutes daily at least five times a day.
Middle-aged individuals should do about 10,000 to 12,000 steps per day. It is significantly more than the average number of steps a middle-aged individual does per day, which is estimated at 4000.
Walking pace matters
For weight loss and burning excess fat we recommend a more intense pace of walking. It should involve fast and short steps accompanied by energetic arm swinging.
Apart from a brisk walking pace, a variable pace consisting of intermittent speeding up and slowing down may burn further calories.
A 2015 study conducted at the Ohio State University found that walking at a variable pace burns up to 20% more calories compared to walking at a constant pace.
Once to twice a week give yourself a challenge to overcome different terrains.
Walking over uneven surfaces like forests, hills or mountain tracks will engage your muscles even more. This will help you shape your muscles and accelerate the burning of calories.
The beginners should follow this rule: listen to your body and walk at the pace that you feel is sufficiently challenging - a pace which will make you sweat moderately, but will not leave you breathless.
For those of you who have gained a sufficient fitness we recommend walking at the pace which causes the heart to beat at a 65% to 75% of its maximum rate.
This is how to work out the maximum heart rate: deduct your age from the number 220. If you are 40, then your maximum heart rate is 180.
What results may you expect?
The final results depend on factors such as age, body mass and walking pace. Depending on them, the calory consumption during one hour of brisk walking may vary from 300 to 500.
A 45 to 60 minutes of walking five times a week should suffice to lose about two kilos per month.
During an hour of brisk walking you will make 10,000 to 12,000 steps and cover approximately 7 to 8 km. If you are a beginner, this will sound to you like a mission impossible.
In that case you may divide the total walking distance into two stages and walk half a route in the morning and the other half in the evening.
With this schedule, you may shed an average of 0,5 kilos every ten days. If you start today, by the time the summer arrives, your weight scales will show 4 to 6 kilos less, and your fat deposits will shrink accordingly.
The reward for your efforts will be a tight, slender and healthy body.
Where to purchase?
You can buy natural weight loss remedies in Alternativa Webshop.
*Verified quality: we ourselves use the products we sell.
The sources used for the creation of this article include:
[url=https://www.fitnessblender.com/]https://www.fitnessblender.com/[/url]
[url=http://www.weightlossresources.co.uk]http://www.weightlossresources.co.uk[/url]
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