Do you want to lose weight but don’t like strenuous exercise? Exercises like running or cardio training may sound overwhelming to you. Take it easy, losing weight doesn’t have to be excessive exercise, really. You can still achieve your ideal body weight with simple exercise, namely walking. Besides being able to reduce weight, walking sports also offer a myriad of benefits for your health. So what are you waiting for? Immediately prepare your sports shoes and start walking with the following simple guidelines.
The health benefits of walking
Various health agencies and health worker associations around the world have agreed that walking is a sport that is very beneficial to health in general. In fact, walking is considered a sport equivalent to training in a gym. If done regularly, walking can help overcome various health problems below.
- Heart disease, hypertension, coronary artery disease
- Anxiety disorders and depression
- Dementia, Alzheimer’s disease, and other cognitive impairments or impairments
- Arthritis disease
- Hormones out of balance
- PMS symptoms
- Various thyroid problems
- Limp and lack of energy
Become familiar with power walking techniques
Sports walking requires a different technique from regular walking. There are two techniques that are commonly known, namely strolling and brisk walking (power walking). Take a leisurely walk at your normal pace when walking, for example when you are walking in a shopping center or when you are going somewhere. As an illustration, you can still talk calmly while walking leisurely without running out of breath. An hour of walking can burn about 238 calories.
Brisk walking or power walking is also known as a healthy walk. To power walk, you need to walk faster. The average power walking speed ranges from 5 to 7 kilometers per hour. If you walk using this technique, it will be difficult to speak without running out of breath. Power walking requires you to walk with longer strides than usual. In addition, your footing should be on your heels, then move over your feet as you move forward. Make sure that your back is straight as you walk and that your head is facing forward, not down. Your arms should be raised on either side of your body to form an elbow or 90 degree angle. As you walk, swing your hands to the rhythm of your feet. To increase the intensity of the exercise, you can hold your abdominal muscles while walking.
An hour of power walking can burn about 560 calories. However, keep in mind that power walking techniques should not be practiced immediately without warming up or strolling first. You can also slightly open your mouth to help with breathing during power walks. Before you start walking sports, make sure that your sports shoes are still in good shape because of the risk of causing injury.
How to lose weight on foot
The question that often arises about walking to lose weight is how long or how far a person has to walk. Many people also question whether walking exercise is really effective for weight loss. In fact, everyone has different body characteristics from one another. You may also have your own goals when exercising walking to lose weight. However, for maximum results, you should do walking exercise regularly or at least three times a week. Below are calculations that will help you measure and adjust for the walking exercise you need yourself. If you want to lose weight faster you can take proven pills, this supplement has been proven effective for weight loss, because it contains many substances that can maximize the body’s metabolism. For more complete information please see proven reviews.
To burn 220 calories
Start with a leisurely 5 minute walk. After that, do a power walk for half an hour. Before ending your walking exercise, cool down with a leisurely 5 minute walk. Power walking is equivalent to lifting weights for one hour.
To burn 355 calories
If you have enough free time, start with a leisurely 5 minute walk. Continue with the power walk for 5 minutes. Slightly reduce your speed to approximately 4 kilometers per hour. Walk for one minute at this pace. Then, go back to the power walking for 5 minutes. Repeat this rhythm until 6 alternating times. After that, end with a cool down or walk for 3 to 5 minutes.