Table of contents:
- The health benefits of walking
- Get familiar with techniques power walking
- How to lose weight on foot
- To burn 220 calories
- To burn 355 calories
- To burn 405 calories
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 lose 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 associations of health professionals 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.
- Obesity
- Heart disease, hypertension, coronary artery disease
- Diabetes
- 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
Get familiar with techniques power walking
Sports walking requires a different technique from regular walking. There are two techniques that are commonly known, namely the leisurely walk (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 walk or power walking also known as a healthy walk. To do power walk, You need to walk faster. Average speed power walking ranges from 5 to 7 kilometers per hour. If you walk using this technique, you will have a hard time talking without running out of breath. Power walking requires you to walk with a longer stride 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 lifted 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.
To do power walk for one hour can burn calories as much as approximately 560 calories. However, keep in mind that technique power walking should not be practiced immediately without heating or strolling first. You can also slightly open your mouth to help with breathing while doing power walk. 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 goal alone when exercising on foot 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.
To burn 220 calories
Start with a leisurely 5 minute walk. After that, do it power walk for half an hour. Before ending your walking exercise, cool down with a leisurely walk for 5 minutes. Power walking this is the equivalent of lifting weights for one hour.
To burn 355 calories
If you have enough free time, start with a leisurely 5 minute walk. Continue with power walk for 5 minutes. Slightly reduce your speed to approximately 4 kilometers per hour. Walk for one minute at this pace. Then, it's back on power walking for 5 minutes. Repeat this rhythm until 6 alternating times. After that, end with a cool down or a leisurely walk for 3 to 5 minutes.
To burn 405 calories
As usual, start with a warm up in the form of a 5 minute stroll. Then, do it power walk for 2 minutes. Reduce speed for about one minute and repeat up to 15 times. To end the walking exercise, walk at a leisurely pace for 5 minutes. If you want to burn more calories, look for walking trails that offer lots of inclines. Gradually, try to extend each step.
x
