Walking is also way to lose weight
Fast walking as a means of weakening won more admirers. It is especially effective for weight loss in humans, which other sports are contraindicated (eg some cardiovascular disease for women after birth) because it helps to burn excess fat without straining the body and cause injuries. Fast walking is suitable for those who do not like sports or have access to fitness. In order to achieve visible results, however, have to worry about, at least five days a week.
• Try to walk at least half an hour a day. Moreover Separate 2 more times a week for 45 minutes of walking, but on a certain day of the week that business must dedicate one hour.
• You can walk fast as if you are late for an important meeting – try to travel a mile in approximately 10-12 minutes. And one more rule: go so hard that you are able to talk but not sing.
• Take walks at your convenience. Practice shows that it is more appropriate to do so every morning when one has fewer calories are burning fast is carbohydrate, so stocks burn fat more easily.
Before the start of the walk:
• equip yourself well. Select your comfortable shoes. Clothes should be free and comfortable meeting the seasonal conditions.
• Choose a route. Try to select a path without motor traffic. Failing that, choose a street with wide sidewalks.
During the walk:
• Take a warm-up. He walked a few minutes at slow pace to allow the muscles to warm up.
• Drink water. During the race to lose lots of fluids. Always before walking drank some water. It is advisable to drink, and during any long trip, so take along a bottle of water. Then again should drink at least one glass of water.
• Use proper technique. Walk face and stomach muscles tense slightly. Stand on the fifth, then push with a force step to the next step. To increase the pace make faster, not longer steps. Try to be with arms bent at elbows and move them from the waist to chest.
• At the end of his walking possibility to give comfort. Gradually declining rate for 5 minutes. This will calm the heartbeat and muscle to avoid pain.
Losing weight is not the only benefit from fast walking. It normalizes blood pressure, reduces cholesterol, improves the production of insulin in the body, strengthens bones, reducing the risk of osteoporosis.
It is very important to respect and a certain diet. More effective for weight loss is to eat more often but smaller portions. When a man eating, have piled up more fat and carbohydrates than you can burn your body during running. These extra calories are converted into fat deposits. When you eat constantly, you maintain an optimum level of sugar in the blood. Its reduction causes acute sense of hunger and desire to eat something sweet. Low blood sugar contributes to the occurrence of headache and irritability.
Daily should not use:
• 4 servings of protein foods. A portion is about 50 g meat, fish or an egg.
• Not less than 3 servings of vegetables and 2 servings of fruit. 1 serving is half a cup of fruit and vegetables or 1 cup vegetable leaf.
• 5 servings of whole grains. A portion is a slice of bread or half a cup of cereal or rice.
• 2 servings of nonfat dairy products. A portion is a cup of milk, half cup of yogurt or cottage cheese or 25-30 g cheese.
