How to measure pulse and other indicators while walking?

Nordic walking for weight loss - Moving towards a slim figure

People who want to lose extra pounds, closely follow new diets, look for a suitable sport that will help them lose weight quickly, and sometimes get carried away by “miracle pills” that actually harm their health, rather than benefit their figure. Meanwhile, there is a very simple and effective way to lose weight that is available to everyone. It is regular walking.

Of course, walking at a leisurely pace will not give the expected result. Walking for weight loss is a certain pace, regularity and duration. These are the principles that underlie success. Let's consider each of them in more detail.

How should you walk to lose weight?

Walking is a safer activity than running. It has virtually no contraindications and an extremely low risk of injury. To reduce impact loads, you need to choose the right shoes and try to walk on sandy or earthen paths, rubberized street or running tracks, trying to avoid concrete and asphalt. This cardio workout is available even to older people and those who have never played sports.

Optimal walking pace

The steps should be frequent and short, so as not to injure the feet or hips. The optimal pace is considered to be about 113 steps per minute, but to burn fat you will need about 150 steps per minute - this is about how we walk when we are afraid of missing the last bus, which is not long away.

There are a few more nuances to consider:

Walking burns about half as many calories as running. Accordingly, you need to walk twice as long as you run to get the same effect;

Walking uphill burns more calories than walking on flat terrain;

Without proper nutrition, there will be no weight loss;

Fat burning starts at a walking speed of about 5 km/h, and at 7 km/h the calorie expenditure will be the same as when running. But not every athlete can walk at such a pace;

Active weight loss is facilitated by a combination of different types of exercise. For example, you can walk quickly for 2 minutes, then slow down to a comfortable speed, and then accelerate again;

Three brisk walks a day will do more good than 10,000 slow steps. In today's lifestyle, such short, brisk walks are more convenient than long hikes.

It is worth considering that fast walking is an aerobic exercise, so its important conditions are fresh air, comfortable shoes and breathable clothing. Do not use various films, jackets and pants made of raincoat fabric, in the hope of losing weight faster. This can lead to problems with the heart and blood vessels.