A couple of rules that must be followed in order to achieve the desired effect.
Silence, as they say, is gold. If you do not want to lose your breath, then it's better to walk in silence. During training, avoid shortness of breath and try to breathe only nose. If you are on a clean pace during a fast pace walk, you should breathe mouth and nose at the same time. If you are in a city where there are a lot of exhaust gases, dust and various other air pollutants, as if the streets are not warm days, but already cool, wet, windy days, you should breathe in the air with your nose and exhale with your mouth every 3 -4 steps. During training, it is necessary to "keep under control" the heart rate. If you can not breathe normally, but suffocate, then you should slow down.
To determine the upper limit of heart rate, you need to subtract your age and the number 50 from 220. It will look something like this: 220-20-50 = 150 (20-at is the age).
Let's talk about posture.
First, while walking, look about two or three meters ahead of yourself, relax your hands, the body must freely perform all movements.
Secondly, you should lower your shoulders, strain the press, tighten the gluteus muscles, straighten your neck and draw in your belly (only be sure to watch your breathing, it must be free and you should not have shortness of breath!).
And, third, strive for rolling movements from the heel to the toe, this way you will save your spine and more calories will "go away" from you.
Rules of health walking.
Advice for walkers. If you want to lose weight due to fast walking, you need to do this every day, and not just once a week to work from work to home on foot, because of the reluctance to go in crowded transport. It is advisable to walk 45-60 minutes a day, and walk quickly, rather than just walking, looking at the counter windows of counter shops (the speed of walking should reach 6-7 km / h). If you have a desire to walk twice a day, you can "break" an hour of training for two half an hour, or better still walk two hours a day.
If you pass one kilometer in 10 minutes, you will lose 100 calories.
Athletic walking for weight loss. If you want to tighten the gluteus muscles, abdominal muscles, shape the legs and strengthen the metabolism, it is not enough just to walk fast, you need to use elements of athletic walking. Walk fast, try to make frequent and short steps. Visually, draw a line in front of you, and step on it carefully. Watch your hands, they must perform movements similar to the movements of the pendulum.
Walking up. Despite the names of the technique of walking, you are walking upwards, conquering the mountain, or preodalyaet access stairs does not make any difference. This technique should be used if you want to strengthen the calf and hip muscles.
Strain of the gluteal muscles when walking. When using this technique during training, you will make elastic muscles of the buttocks. This is one of the simple exercises, it is done this way: when pushing your toes off the ground, you need to strain the muscles of the buttocks, while making sure that the waist is not too strained.
Walking forward with your back . This exercise will help strengthen the muscles of the back and buttocks. While walking forward, the back should be directly held back, without leaning forward, the hands should be on the waist, the stomach must be retracted. To use this walking technique, it is advisable to choose an even surface.
Is fast walking fast for weight loss?
Using walking, as physical exercise in daily life reduces the risk of cardiovascular disease. Rhythmic and equal steps help to lower the level of cholesterol in the blood. Women can use walking as a preventive measure of osteoporosis. Doctors recommend a steady walk to people with kneecap disease, despite the fact that when you run there is a terrible pain. Walking will improve your physical and moral well-being, you will pull up muscles and give shape to your body.
What can be more pleasant than walking to your favorite music in the morning or evening? Combine business with pleasure!