Walking To Lose Weight

Walking To Lose Weight



Introduction:

Walking at​ a​ continuous pace not only boost your energy level,​ but also reduces your weight. Walking should be aimed at​ particular distance or​ duration covered to​ maintain the​ proper health and control weight.

Walking is​ one of​ the​ best exercises to​ control weight and to​ burn excess calories if​ good methods of​ walking are practiced.

Walking styles:

It is​ always necessary to​ maintain good walking style to​ get the​ maximum benefits of​ this exercise and at​ the​ same time minimizing any health risk. the​ following walking styles should be maintained for obtaining the​ benefits.

• Try to​ be as​ straight as​ possible including back while walking.

• Your arms should be swing in​ front and back straight at​ a​ maximum angle of​ 90 degree centigrade with the​ body.

• Take more steps per minute instead of​ taking longer steps.

• Walking should be maintained in​ a​ straight line as​ possible and try to​ keep your foot very close.

• Try to​ breath deeply.

• You should start walking slowly in​ initial days and should increase the​ speed and miles gradually as​ you proceed,​ keeping in​ mind your body’s response to​ these exercises.

Losing weight and fitness level:

Being overweight can cause a​ decreased level of​ fitness. Burning extra calories by walking will not only make you slim and trim but also increase your overall fitness level. a​ lack in​ exercise always tries the​ decrease in​ efficiency of​ muscle and energy levels.

Trainer’s advice for Walking:

Heart rate is​ one of​ the​ factors for burning calories and thus controls weight loss. Higher the​ heart rate,​ higher calories will be burn and thus walking will be more effective for you,​ but at​ the​ same time you should also consult to​ an​ expert trainer,​ physiotherapist or​ physician for maintaining a​ specific heart rate. Ageing may cause some reduction in​ efficiency and pump ability of​ heart and a​ 20 years young male can achieve a​ maximum heart rate of​ 200 beats per minute and the​ same person at​ the​ age of​ 40 may achieve a​ maximum heart rate of​ 180 only. Your trainer may advice you to​ attain not more than 60 % of​ the​ maximum heart rate,​ if​ you observe any difficulty you should consult to​ the​ trainer or​ the​ physician.

Program for Walking:

Make a​ simple program for walking.

• Start with a​ few minutes in​ initial days and gradually increase the​ duration.

• For achieving effective results of​ the​ walking you should continue walking for a​ minimum of​ 30 minutes daily or​ at​ least 5 to​ 6 days of​ a​ week.

• If your conditions allow you to​ walk briskly,​ walk as​ much as​ you can. in​ case you observe any symptoms of​ breathlessness,​ vomiting,​ dizziness or​ any unusual symptoms,​ you should contact to​ your doctor.

• Before walking do exercise for stretching of​ the​ body parts such as​ arms,​ head,​ shoulder,​ ankles,​ stomach,​ back etc,​ for a​ few minutes.

• If you get tired during walking,​ you should gradually slow down your speed.

• Too much of​ brisk walk can cause breathlessness in​ some of​ the​ people.

• You should adhere to​ your walking schedule daily and try to​ convert your walk in​ three time zones,​ first slow walking for 4-5 minutes,​ second brisk walking and third slow walking for 4-5 minutes.

• The first and third time zones are for warm up and clod down zones. Brisk walking should be gradually increased from 405 minutes in​ initial week to​ 25-30 minutes after 8-10 weeks.




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