How Brisk Walking Can Help Tone Your Lower Body

No time to go to the gym but lose weight? Do you try out an exercise form that you can do at any time and somewhere? Go brisk.

Walking may seem dull in comparisonD To other calorie-building cardio formsPresent However, research continues to support it as a critical component of a weight loss program. Every day you can burn up half a pound one hour on foot a week without a diet!

Lucy Knight, the fitness trainer and author of For weight lossCalls a “refreshing alternative to complicated aerobic routines and overpriced fitness memberships”. “It’s free, pleasant and already part of everyday life. Everything you have to do is Correct your technology, go faster and longer and you lose weight.“” she says.

There are many scientific evidence to support this.

• Research at the University of Pittsburgh has shown that overweight people who went quickly for 30 to 60 minutes a day have decreased without other changes to the lifestyle.
• Researchers of the London School of Economics and Political Science have found this out of Of all activities with medium intensity, lively walks were responsible for the highest impact on weight loss.
• Another study from the United States showed that people who went at least four hours a week – less weight – average nine pounds less – have increased from each other.

In addition to weight loss, regular brisk can help control blood pressure, and the risk of type -2 diabetes, diseases of peripheral arteries and osteoporosis.

Master her the brisk walk

You have to burn your power walking technique perfectly and effectively. This is how you do it:

• Stand big, yours Weapons On your sides and pull your navel towards your spine to include your core.
• If you concentrate your eyes five to six meters in advance, keep it your Shoulder relaxed.
• Bend your elbows in a 90-degree angle and bang your hands if you have to bake your fists together.
• Get a step forward with your heel and take your right foot forward and follow with your left foot. Her arms should move in the opposition, the left arm forward, the right hand back and vice versa.
• Transfer the weight through the heel of your right foot and continue.
• Time with the bedroom, enter a pattern with a certain number of steps.

How much should I go?

Health experts recommend that every 10,000 steps a day run to stay fit. Depending on the step and speed, this means about 8 km. But on average, most of us are sitting and clock in about 4,500 steps a day. If you want to lose weight by walking, you would have to take up to 16,000 steps a day. The US centers for the control and prevention of diseases (CDC) support the faster for at least 150 minutes.

How quickly should I go?

The CDC defines briskly as “at a pace of three miles per hour or more”, which means 5 km per hour or 12 minutes per km. However, Monteur people would do good to stick to a breast pace -6.5 km per hour or 9 minutes 15 seconds per km.

How do I start?

Start with these training plans, depending on your fitness level, and want to increase the duration of your walk every two weeks and the intensity by five minutes and intensity by walking faster.

beginner

• Monday to Saturday Walks 10 minutes at a moderate pace.
• Sunday Go slowly for 20 minutes.

Intermediate

• Monday Relax.
• Tuesday to Friday Go moderate for a day and 30 minutes the next 25 minutes.
• Saturday Go quickly for 20 minutes.
• Sunday Go at a moderate pace for 45 minutes.

Progressive

• Monday Relax.
• Tuesday to Friday In one day and 50 minutes the next day, go 45 minutes at a moderate pace.
• Saturday Go 50 minutes quickly.
• Sunday Go for 60 minutes at a moderate pace.

Mingle

If you change the terrain by walking up gradients and getting downhill, accelerate calorie burn. Try to go on surfaces such as mud, sand or grass to consume more energy. Pumping handweights when walking causes your biceps while strapping a backpack strapping up, calorie burning increases. As soon as you have mastered the brisk walk, you should go for 5 minutes and running 1 minute. Try this too Hiking tips to lose weight. You will soon be interested in trying it out 20-minute workouts that you can fit into the busiest busy days!

After fitness completed his bachelor’s degree in aerospace technology, he was not always dileeps choice of career. When deciding to follow his passions, he completed his certification in personal training in 2013. One of the highlights of his six -year career, says Dileep, to offer the applicants for the nation’s defense forces. Dilep is currently working as Sr. Fitness trainer at HealthiMe and has set itself the goal of monitoring as many fitness transformations as possible.