Walking in place is a simple and effective way to get rid of excess weight at home, without using any sports equipment. This exercise is absolutely safe for everyone who practices it and can be performed without the supervision of a trainer. Regular walking in place will help you get rid of extra pounds and get in good physical shape.
Those people who plan to lose excess weight most often begin their weight loss course with a diet and forget that only active movement can burn fat tissue quite effectively. There are a large number of exercises aimed at losing weight, but the least stressful of them is walking in place.
Is walking in place beneficial?
The low trauma and ease of performing this exercise make it popular among those who want to lose weight at home without outside help. The benefits of walking are as follows:
- provides maximum muscle loading. In total, more than 90% of the muscle fibers of the body are involved in this movement;
- stimulates blood circulation. Tissues are more actively saturated with oxygen, the redox processes occurring in them are accelerated;
- condition stabilizes of cardio-vascular system. The risk of heart attack and thrombosis is reduced; The higher the pace, the more intense the metabolism becomes. Adipose tissue turns into energy, accelerates the removal of waste and toxins from the body;
- Regularly performing this exercise helps lower blood sugar and bad cholesterol levels;
- the body's endurance increases, the unpleasant symptom of shortness of breath is eliminated;
- walking can easily cope with depression, stress, helps to get rid of tension and relieve accumulated negativity.
Important! For walking, buy a pedometer - it counts the time and number of steps you take, which is much more convenient than keeping records yourself.
How and how long should you walk?
It is necessary to start training with minimal load. Walk on a flat floor in comfortable sports shoes, do not use any additional exercise equipment. Set a smooth, familiar pace of normal steps (up to 70 steps per minute) and time it for 10 minutes - this exercise will replace your exercise. If you feel comfortable after such a load, devote another 10 minutes to this exercise in the evening.
Set aside time each day to stretch and walk around. Increase the duration by an additional 4 minutes each time. You need to increase the duration of the exercise to 35–40 minutes without a break. In the second week of classes, increase the pace (up to 90 steps per minute). The higher the pace, the more calories will be burned per unit of time.
Weight loss will begin as soon as you reach 10 thousand steps per day. The body's endurance and adaptability to stress will increase with training. On average, in the third month of training, it is necessary to bring the pace to 120–130 steps per minute.
Increase your number of steps by taking evening walks and taking the stairs instead of the elevator.
How many calories are burned?
An hour-long session at a slow pace requires approximately 200 kcal. An exercise of the same duration, but of medium intensity, takes 350–370 kcal. Walking at an intense pace for an hour helps get rid of 500 kcal. A ten-minute exercise will take from 35 to 80 kcal, respectively.
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How walking and diet combine
First of all, make sure that your body does not become dehydrated. Before each exercise, drink a glass of clean water. Keep a bottle or another glass next to you so you can take a couple of sips during your workout.
Did you know? According to WHO, the average inhabitant of the planet travels a distance of more than 400 thousand km in his life. For comparison: the distance from the Earth to its only satellite, the Moon, is 20 thousand km less than this amount.
Immediately after eating food, the body tunes in to digest it and relaxes, which negatively affects the effectiveness of training. In addition, walking with a full stomach is much harder and more unpleasant than before eating.
Time yourself to do this exercise early in the morning or 2–2.5 hours after eating. In the evening, try to have a light dinner and start training half an hour after eating. Focus on how you feel - if you feel ready for training, then start walking earlier than the specified time.
Weight loss program
Once you have trained yourself to walk at a fast pace for at least forty minutes every day, move on to intense exercise routines.
Total exists three walking programs, which can be alternated to achieve maximum results.
1. With alternation- designed to strengthen the calf muscles and reduce the volume of fat deposits.
- 10 minutes - at an average pace;
- 10 minutes - at an average pace;
- 5 minutes - with a high knee raise;
- 10 minutes - at a slow pace.
Video: walking in place
2. Interval- speed walking in place in this program alternates with slow walking. The program is suitable for those people who have a small amount of excess weight (up to 10 kg) and do not suffer from cardiovascular diseases. Promotes particularly intensive weight loss.
- 5 minutes - 60 steps/minute;
- 2 minutes - 80 steps/minute;
- 2 minutes - 50 steps/minute;
- 2 minutes - 90 steps/minute;
- 2 minutes - 60 steps/minute;
- 2 minutes - 80 steps/minute;
- 5 minutes - 60 steps/minute.
3. Attached- includes an exercise with side steps and half squats. Promotes combustion the largest number calories - up to 250 kcal per half hour.
- 7 minutes - walking at an average pace;
- 7 minutes - side steps to the right and left sides;
- 5 minutes - step, half-squat, return to the starting position, then the sequence is repeated for the other leg;
- 7 minutes - walking at a slow pace.
Video: exercise with side steps and half squats
Important! If your excess weight is more than 20% of your normal body weight, walk at a slow pace until the difference is reduced to 10%.published .
P.S. And remember, just by changing your consciousness, we are changing the world together! © econet
If you think that correct posture matters only for your health, then it is not.
No, of course, posture has a huge impact on the work of all our internal organs and sometimes can even cause serious health problems. But, besides this, it is a reflection of your psychological state, the degree of self-confidence and attitude towards the world. Your body language can tell others about you even more than the most extensive speeches, and more than the most expensive clothes. But unlike a suit, posture doesn't cost you any money and only requires effort and practice. In this article we will learn simple techniques for developing a posture that will become your real adornment.
Learning to sit correctly
The realities of our lives have developed in such a way that we sit most of the day. And incorrect body position can become the main source of health disorders, fatigue and even bad mood. Today, learning to sit correctly is a critical issue for survival.
- Slide your hips back so that your lower back is supported by the back of the chair.
- Roll your shoulders back and down and keep your chest out. Don't slouch.
- If you work at a monitor, position it in such a way that you can watch without changing the natural position of your neck.
- Position your keyboard so that your forearms and elbows rest on your desk or rest on the armrests of your chair.
- To avoid knee problems, position your legs at a 90-degree angle with your feet flat on the ground.
- Regardless of the correctness of your posture, keep in mind that human body not designed for long periods of sitting. Therefore, take breaks every 20-30 minutes. It’s enough to just get up and walk for a couple of minutes and stretch.
Learning to stand correctly
Look at the people around you. Have you noticed that most of them, even very young ones, try to sit down at the first opportunity? In transport, in a queue, at a party, their gaze instinctively searches for a suitable horizontal surface, and their legs naturally carry them there. That's right, these people simply forgot how to stand correctly!
- Stand straight with your feet shoulder-width apart. Now move your lower body forward a little to feel the weight of your body on your toes. Then compensate by moving your upper body backwards so that you feel the weight in your heels. Find a balance so that the weight of your body is evenly distributed. Thus, your pelvis should be slightly forward and your shoulders should be slightly behind. It is in this position that the body weight is optimally supported by the spine.
- Make sure your shoulders are turned back and your chest is lifted up. Don't put your head down.
- Don't keep your hands in your pockets - it makes you slouch.
Learning to walk correctly
In the previous paragraph, I wrote that we have forgotten how to stand. This applies even more to walking. A person who walks when he can pass is perceived as a freak. A person who has walked ten or fifteen kilometers is considered a champion. Meanwhile, the ability to walk begins with correct body movements. And they are not that difficult, believe me.
- Get into the correct standing position using the tips described above.
- Take a step with your foot, gently placing it on your heel and rolling onto your toes.
- Repeat this movement ten thousand times throughout the day.
- If you want to go to a faster pace, then bend your elbows and make auxiliary movements with them. Yes, it may look unusual, but it will help you then smoothly transition to running.
All of these tips are extremely easy to do... once or twice. The problem is doing this all the time. To do this, we need to consciously and purposefully pay attention to how we sit, stand and walk. Correct and correct yourself. Don’t drive where you can walk, don’t sit down where you can stand, and don’t blur where you just need to sit down.
If you do this regularly, you will see that after a couple of weeks it will become natural for you. In a month you will be doing it without even thinking. The world will see you differently and will be surprised by this transformation.
Walking is one of the most enjoyable and effective ways keep yourself in shape.
This is one of those types of physical activity that can be called natural and background. Walking is natural by definition, since we learn this already in the first year of life. And we continue to walk until our last days. Walking is a background load because it is a very correct and effective motor basis, on which your efforts in special training and useful rules nutrition. Daily walking in sufficient quantities seems to enhance the effect of training and proper nutrition.
It is no coincidence that daily walks are integral part training programs.
In addition, walking is much more natural and safer than running. Therefore, if you don’t like or don’t want to run, walk!
If you walk at least 5-10 km a day (in total), then many health problems and overweight resolve themselves as if by themselves, imperceptibly. After all, you are not making any special efforts. You just walk around and do the most normal everyday things. Walking is a background load.
Walking does not tax the brain (quite the contrary) and does not require extraordinary volitional efforts, plus it brings great benefit, and for many people an incomparable pleasure. Agree, it sounds very tempting!
By walking, you do not risk injuring your knees, twisting your ankle, or overloading your heart. And the healing effect and powerful calorie consumption are obvious.
How long should you walk every day?
Doctors insist that the daily rate of movement for a person is at least 10-14 thousand steps. This is the minimum that ensures the normal functioning of the heart, lungs, muscles, joints and nervous system.
I purposefully measured the length of my stride (from the tip of the toe of my “back” foot to the tip of the toe of my “front”) and found out that it was 85 centimeters when walking briskly. Multiplying the step length by the recommended number of steps, I got the following. I need to walk from 8.5 to 11.9 km per day.
Do I walk that much in a day? Hardly! I purposefully walk no more than 3-5 kilometers. I have to solve many questions while driving a car or sitting at a computer. However, the overall active life, daily exercise (morning work-out+ special training after lunch), working with clients (I constantly lift weights with them and do a lot of other exercises) make walking not such an important element of my physical training.
One kilometer in my performance is 1176 steps. I cover this distance in 10-11 minutes. The approximate walking speed is therefore about 6 km per hour.
Your stride length may vary depending on your height, weight, flexibility and other parameters. Accordingly, both speed and distance may be different.
Is it really important to walk exactly 10-14 thousand steps?
In my opinion, not necessarily. You can do less if the steps are large and energetic. The norm is prescribed for the average person, who can barely move his legs from the point of view of an athlete. And not only the quantity, but also the quality of movements matters for health. 10 thousand sluggish steps will not give even half the effect that can be achieved in 5 thousand vigorous steps. Brisk step– this is a wide range of joint work. These are intense muscle contractions, this is an increase in the work of the heart, blood vessels, and capillaries. This is increased breathing. Walking briskly warms you up and even makes you sweat. This is normal and it is useful.
So, I believe you understand that the banal counting of steps with a pedometer is only an appearance. The quality of these steps is also important. The higher quality they are, the less they are needed.
How to count steps and distance?
Currently there are no problems with this. Put on the gadget ( smart watch) or turn on your smartphone with the application and go for a walk.
I prefer to consider the distance using Google maps. I turn on the GPS and determine my location. Then I set the route of movement, indicating the finish location on the map. I choose to travel on foot. The system gives the approximate walking time and exact distance. That's the whole trick. And since in the place where I live there is not a very large choice of routes, I know them all by heart to the nearest meter.
You can use a special smart watch.
Or even a special reminder (a program in a fitness bracelet), constantly giving kickbacks to the overstaying owner :)
Clothes and shoes for walking
It is extremely important to dress for the weather. Use high-quality, hygienic clothing. You should just be pleased to be in it. A tracksuit or jeans (stretch) with a T-shirt (or windbreaker) is perfect. In general, you should be comfortable and pleasant in the chosen clothes. Then walking will not be a heavy duty, but a vital necessity and pleasure. You can even dress up more fashionably (fortunately, there’s no problem with that now) to make it even more interesting! 🙂
When it comes to footwear, there is nothing better than sneakers. Socks must be cotton.
You can and should go for a walk in any weather, with the exception of extreme weather (storm, heavy precipitation, frost, abnormal heat). IN cool weather A hat is required, since the body cools down greatly through the head, which can have unpleasant consequences. In hot weather it is better to wear a cap or baseball cap. You should wear sunglasses over your eyes.
The habit that you need to develop in the third week according to the program of the book “A Year Lived Correctly” is to move more. As an advanced version of the habit, it is suggested to take 10,000 steps a day.
It turned out that I have so much experience in developing the habit of walking that there will be three whole posts on this topic. Today I will talk about one exercise that will help people with very in a sedentary manner life. For those who just can’t find the time and energy for fitness.
Let's start with the fact that the phrase “I don't have time for this” is an excuse. I absolutely do not mean that by pronouncing it, a person is lying. This is generally a normal reaction when you tell the brain: “Create a new neural connection.”
This requires a lot of energy, so the brain begins to kick out and say: “I don’t have time, leave me alone, I’m busy with a million other tasks. I have nowhere to get the energy to build this connection.” Etc. And so on. and off we go enumeration of all vital important issues that we are busy with.
But our brain has one great feature that we will use to force it to build the necessary neural connections.
This peculiarity lies in the fact that our brain takes pleasure in solving very small problems.
V...l...si...p..d - what word is written here?
Well, you answered the questions almost without thinking, right?
And if you carefully analyze your feelings at the time of solving such problems, you will understand that you received some pleasure from this nonsense.
Okay, but how does this relate to walking?
What kind of exercise is this
I specifically don’t say right away what kind of exercise this is, so that you take it seriously and understand that it can really help you. It once helped me a lot.
And most of all, it will benefit your way of thinking. Because by doing it every day for a week, you will gradually begin to find time and energy for fitness, and get rid of the stereotype that playing sports is hard.
You will no longer have such excuses as:
- too lazy to change into sportswear;
- I don’t have comfortable sportswear;
- I have a headache, finger, arm, butt, tooth, inflammation of my right heel and a callus on my head (underline as appropriate);
- It's too late for classes today;
- I just woke up and I have absolutely no time to study.
I'll tell you more. You will do this exercise right now. And I guarantee that you will be able to do it throughout the next week.
After you have completed this exercise, please return to your computer and answer the questions on the post.
Click here to see what this exercise is.
Right now, stand up and take 100 steps in place.
Did you have the thought “what the hell am I doing” while you were doing the exercise?
Have you noticed that after the exercise you become a little more energetic?
How long (approximately) did the exercise take?
Was it difficult to convince yourself?
Will you repeat it again tomorrow?
Don't spoil it in the comments please :)
As I said, the main thing in this exercise is to change your mindset. And to make it easier for you to change it throughout the week, I have prepared a workbook. During the week, you need to do the exercise and answer some questions every evening that will help you get rid of barriers, stereotypes and develop your own program.
To access the download, enter your email in the form below the post.
Walking is a natural way of moving in space. We go daily. But are we walking the right way? The question is not idle from the point of view of body biomechanics. After all, if our movements are not coordinated, we slouch, then our gait is ugly, muscles and joints are overloaded, and as a result, the spine and internal organs suffer. Dr. Alexander Ivanov talks about how to diagnose health problems by gait and learn to walk correctly in his new article.
Photo: pixabay.com
SELF-DIAGNOSTICS: STUDYING YOUR GAIT
Man differs from other representatives of the animal kingdom in his upright posture. There is an opinion that we pay for upright walking with diseases of the spine. A person gradually gets back on his feet at the end of the first year of life. From this moment, a motor stereotype of movement—gait—begins to form.
Definition from Bolshoi medical encyclopedia: "Gait- a set of signs characterizing a person’s walking. A number of motor components of gait are innate in nature and are included in the complex coordinated activity of muscles and limbs during movement (locomotion). The regulation of gait in humans is carried out by the cortical, subcortical-stem and cerebellar structures of the brain. Gait is also associated with emotional (motivational) mechanisms of movement, which are controlled by the limbic system of the brain and the cortical regulation of the static-dynamic balance of a moving person. All this gives the excavation an expressive coordination that reflects personal characteristics. this person(character, temperament) and creates a walking style. In the process of life, a person’s gait acquires new features, which in a person are associated with the characteristics of his work activity, upbringing, etc.”
To determine if you are walking correctly, take a simple test. If during a 30-minute walk at a normal pace you feel tired in your legs, want to sit down, rest or are sore calf muscles- this means, most likely, there is something wrong with your gait. Then ask yourself the following questions: which foot do I start with, do my arms move in time with my body while walking, do I step on my heel, where is my gaze directed.
Another tip: take a video of your walk and carefully study the movement of your body while walking. This will help you see mistakes when walking and consciously correct them.
HOW TO WALK CORRECTLY
Golden Rule a beautiful gait is a healthy posture. It is necessary to keep your back and head straight, raise your chin slightly - look at the level of the third floor. In this case, the spine straightens and the diaphragm moves freely. Shoulders need to be straightened, released chest.
While walking, use your calf muscles; to do this, you need to step on your heel and then smoothly transfer your center of gravity to your toes. When walking, your feet should be off the floor; you should not shuffle or drag your feet. The feet should be parallel to each other or facing slightly towards outside.
For an osteopathic physician, a patient’s gait has diagnostic significance. As soon as a patient walks into my office, I can judge their diagnosis and understand what is bothering the person. For example, often limping on one leg indicates problems lumbar region and inflammation of the sciatic nerve.
Moving your arms while walking is natural. Normally, when walking, our arms describe semicircles. Try not to put your hands in your pockets while walking, as free hands can help you walk faster.
Photo: pixabay.com
OBLIQUE PELVIS, OR WHY ONE LEG IS SHORTER THAN THE OTHER
The pelvis plays a key role in the biomechanics of walking. The pelvis is an anatomical structure that consists of several bones: the sacrum, pubis and iliac bones. All this is covered with muscles and ligaments. The pelvis is the container for the internal organs - the genitourinary system (bladder, uterus, prostate) and the intestines (rectum).
The pelvis is the foundation on which the spine stands, like a tower. Disturbances in the structure of the pelvis lead to diseases of the spine—impaired posture and gait. Osteopaths pay special attention to the pelvis, correcting its somatic dysfunctions (impaired biomechanics and rhythm).
During the osteopathic examination, we quite often identify different leg lengths in patients. The difference in leg length leads to overload of the spine and joints, which causes pain. There are true shortening of the leg (anatomical) and functional shortening. The doctor's task— identify what kind of shortening it is - anatomical or functional. For this purpose, osteopathy has special diagnostic tests. In the case of true shortening of the leg, caused, for example, by coxarthrosis hip joint or a fracture of the femur, orthopedic devices are used for correction - insoles or heel pads. Functional shortening of the leg can be successfully corrected. In just one session, an osteopathic doctor can lengthen the leg and straighten the oblique pelvis. Thanks to this, the load on the joints of the legs and spine will be even, which will help avoid pain in the future.
PSYCHOSOMATICS OF GAIT
Gait is to some extent a marker of our internal state, status, profession, and so on. Everyone has their own walking style or gait (like handwriting or a fingerprint), but there are still criteria for a healthy, correct gait: posture, head position, coordinated movements of the arms and legs.
Gait informs surrounding people about a person’s mood and even character traits. There are male and female gaits, youthful and old gaits, professional gaits (the gait of a top model or ballerina, the gait of a boss), an energetic gait and a lazy gait. Ideally, the gait should be light and springy.
Photo: pixabay.com
WALKING AS A PREVENTION OF DISEASES
Walking is an excellent way to prevent diseases of the spine and cardiovascular system. Make walking your primary mode of transportation. Take every opportunity to walk - to work, home, on a visit, to the store, just walking, and so on. Ideally, you need to take at least ten thousand steps a day. Forget about elevators and escalators in the subway. To monitor steps, you can use pedometers and trackers in smartphones. A special type of walking variety - nordic walking with sticks.
WHAT TO WEAR
The shoes and clothes you wear are important. If the shoes are uncomfortable, narrow and high heels- this interferes with normal gait. Avoid in Everyday life shoes with flat and thin soles - they disrupt the shock absorption of the foot and lead to overload of the spine and joints.
Choose comfortable clothing that does not restrict movement. Tight clothing, such as jeans, can interfere with the body's natural movement when walking.
Walk correctly and be healthy!
Yours sincerely,
Ivanov Alexander Alexandrovich— candidate medical sciences, osteopathic doctor, neurologist, naturopath, member of the Russian Osteopathic Association, popularizer healthy image life and a conscious approach to health.
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