Workout plan for walking for weight loss

Fast walking or running? Use a simulator or run along the alleys of the park? Which training to choose to achieve the maximum result and lose weight in a short time? Many people think that it is easier to do cardio training than with dumbbells, but there are some special features here. Let's consider a training plan for walking for weight loss.

If you need to get rid of extra pounds, then what load and duration of walking training will be most effective?

The most optimal time is 200 min per week of moderate loads. According to the research of American scientists, women with excess weight who adhere to this regime, usually lose 14% of body weight. But if you do 150 minutes, the weight loss is 5% of body weight.

In order to stabilize the weight loss to normal, you need to do cardio training at least three times a week. If there is no possibility to engage in cardio training, then it is possible to attend group sessions aimed at getting rid of excess kilograms, which should last at least 40 minutes.

When walking, during training for weight loss, you need to use your hands to increase energy consumption by 20-30%. It is necessary to follow and follow the diet, as training and nutrition are directly related and should be appropriate for the purposes.

Before starting workouts, you need to consult a trainer.

If cardiovascular training is spent 200 minutes a week, the training plan is correctly implemented, as recommended, and the weight does not go away, what is the reason? It is necessary to complicate cardio workouts, increase the pace, replace uniform workouts with interval ones. The main thing is not to overtrain, training 1-2 times a week with a high load is undesirable, as they can lead to fatigue, and as a result the person completely ceases to be engaged. Strength exercises are also necessary for burning excess weight. Increases muscle mass, improves metabolism, fat is actively burned. It is necessary to monitor the amount of calories consumed, because the amount of calories consumed should be lower than the consumed ones.

Training starts with the usual step, which gradually accelerates, but does not go on running, about 25-30 minutes. Then it is necessary to slow down the step until the pulse is restored. If you want to run on the street, remember that it is better for beginners to train in the gym than to run on rough terrain. Cross-country running is dangerous, as it is likely to damage your foot due to uneven ground surfaces. There may also be unpleasant sensations in the lower back and in the knees.

Training on walking on the simulators.

Simulators are different (ellipse, stepper, treadmill, veloergometer), you need to figure out which one is the most effective for training. The choice of the simulator depends on the pace and duration of the workout. But the most effective simulators are those that develop high speed. The exercise bike does not develop a great speed, unlike a treadmill and a stepper. It is better to alternate simulators and not be engaged all the time on the same. It will not develop boredom, and will help to avoid stagnation of energy.

Does the effectiveness of training increase if the simulator is tilted or walking uphill? Is it possible to pump the calf muscles?

The slope of the simulator will increase the load, and accordingly the efficiency. In this case, you must closely monitor the pulse. In order not to hurt the calf muscles, you need to put the foot completely on the surface of the track. It is not at all desirable to walk on your toes. If there is tension in the calf muscles after exercising, it is necessary to pull them: put the foot on the heel in front of any vertical surface, the toe on the wall surface and begin to approach the wall with a straight leg. As soon as there is tension, you need to hold your leg in this position until the heat appears in the muscle. Then bend the leg in the knee and stretch the Achilles. This exercise will help relieve tension from the calf muscle.

Cardio workouts can be done outside the gym. An active step is ideal for beginners. After mastering it, you can go to easy running. For jumps with a rope, certain techniques and skills are needed. It is used to increase the load or to run and walk, or after. Professionals can jump with a skipping rope for 30-40 minutes, beginners will be approached by a mode of 3 approaches for one minute. It would be enough.

If there are no problems with being overweight, you should not abandon cardio all the same. They will be useful for the cardiovascular system. Enough will be one or two workouts a week.

The program of training for walking for weight loss for beginners.

Beginners will be enough 3-4 lessons per week for 45 minutes. Training on walking should start with a warm-up, then go to the usual step, then to the intensive one. It is necessary to actively work with your hands, monitor your breathing, which should be even. To restore breathing, it is necessary to switch to normal after an intensive step, once breathing is restored, you can return to an intensive step. Intensity can be increased with the help of power or cardiointervals. Training on walking can be individual or under the control of the trainer, which will help to withstand the loads and time intervals correctly.