Walking – the most available loading which can promote weight reduction. Walking belongs to cardioloadings which first of all load the cardiac muscle. All processes in the organism become more active, and subcutaneous fat begins to burn down.
That walking brought obvious result, it is necessary to follow several rules. Not each walking will help with weight loss, the walking step you will achieve nothing. That subcutaneous fat began to be spent actively, pace of walking has to exceed average. 5-6 kilometers per hour will be ideal speed.
The best level of loading when walking
At such speed in 10-15 minutes the breath considerably will be at a loss, pulse will become more frequent up to 130-140. Such pulse mode is considered ideal for the zhiroszhiganiye. When pulse becomes more frequent even stronger, carbohydrates instead of fat begin to be used. All the time to adhere to pulse of 130-140 beats per minute, get to yourself hours with the pulsomer. One more way to check whether your speed is ideal: to count quantity of steps. At the speed of 5-6 kilometers per hour you will take about 120 steps a minute.
Plays the essential role and duration of the training. That it was effective, it is necessary to spend not less than an hour in fast walking. Begin from 40 minutes if you have the bad physical training. Add every day 5 minutes, leading up to the hour. If time and the state allows, continue to increase training time.
When and how to train
It is the best of all to train or on an empty stomach, or in 3-4 hours after meal. So you obtain the guarantee that subcutaneous fat is spent. If food doesn't manage to be digested before the training, first of all as energy it will be used. Therefore ideal time for occupations walking for weight loss is early morning or late evening. Walking – low-intensive physical activity therefore you shouldn't expect fast results. It is necessary to be engaged in it systematically, finding a lot of time. Perhaps, you should get up before work on the hour earlier to work. However walking has many advantages before more difficult loadings. It's not true strongly loads the musculoskeletal system, muscles. Walking is almost not injury-causing whereas at run it is possible to pull the muscle, by bicycle – to injure the knee. It is obligatory to be engaged in fast walking in sports shoes. It is better if your way lies through the green zone. Don't forget about the correct breath: the deep breath through the nose, exhaled – through the mouth. You don't breathe falteringly and superficially, always take the deepest breaths even if were tired. It will help to level quicker breath and will provide the organism with the necessary portion of oxygen at the difficult moment.