How many steps you need to do on the day? Benefits of weight loss walk

Scientific studies have shown that walking exercises allow to lose weight quickly. This can maintain optimal body weight over a prolonged period of time. How many steps do you need a day to get the effect?

How fast walking to lose weight?

Most dieters are interested in the average walking speed. In order to lose weight, you do not need to go on foot, and in the intense pace.

The average walking speed must be not less than 6 km / h. Moving in this way, you can get rid of unnecessary kilograms. This method allows for a month to lose a few kilos, without resorting to the gym and classes in it.

How many steps you need to do on the day? Benefits of weight loss walk

If you move at a slower speed, then achieve the desired effect will not work. Thinner people or gave it up, or feel fitter.

What is the distance you need to take a day to achieve the desired result? It can be walked so many kilometers, how much can the body slimming. Muscles have to work fast, and as a result there is an active sweating. Athletes undergoing more than 50 km, dropping to 5 kg weight.

How and what to measure walking speed?

Each person has different steps, so the speed of movement is also individual. You can find out, if you count how many of them were committed in a minute. How many steps you need to do on the day? Indicators are classified as follows:

  • movement in a very slow pace - 60-70 paces;
  • slow walking - 70-90 steps;
  • movement in the average rate - 90-120 steps;
  • intense walking - steps 120-140;
  • very heavy traffic - and more than 140 steps.

This technique is quite inconvenient, because the person has to constantly deal with the counting of steps. There are two options to solve the problem: a pedometer attached to the arm or completely forget about counting. In the first case, small material costs will provide excellent prospects for the future.

Pedometer allows to observe their movement and increasing the rhythm when needed. The main thing during walking - do not overload your body. Scientists have determined through research that on the day you need to make 10 thousand steps. The Japanese constantly adhere to this rule, and therefore in the world they are considered to be long-lived.

How many steps you need to do on the day? Benefits of weight loss walk

In order to get a positive effect, every day you need to take at least 10,000 steps.

The positive effect on the movement of

What is the use walking to lose weight? She brings a lot of positive aspects to the human body. If you walk at an average speed and gradually increase it, all life-support systems will work in new ways.

Walking has a huge impact on the spine, because it is the main core of the person. During his movement, a strengthening muscles tense and blood supplies the entire spinal column.

When walking bodies is saturated with oxygen, and harmful substances are derived.

Regular exercise can improve heart and blood vessels. When walking derived cholesterol and reduced blood pressure. osteoporosis type of disease does not occur in people who are constantly moving. A 30-minute walk a day will allow:

  1. Strengthen bones and muscles.
  2. To reduce the impact of stress.
  3. to normalize blood glucose levels.
  4. To reduce the risk of heart and vascular diseases.

Many dieters ask how many steps you need to do in the day to achieve a positive effect. Every day you need to make at least 10,000 steps, but should start with lower levels.

How many steps you need to do on the day? Benefits of weight loss walk

The most important thing when walking - do not overestimate your strength and not worsen the state of health. You should begin with small figures and each time to increase your pace. After a few months instead of 110 steps, you can make 130-140 steps per minute.

To increase the duration of the walk is necessary to:

  • to stop using transportation (car, bus);
  • longer walk in the fresh air;
  • to give up the elevator and escalator.

When driving observe proper breathing, breathe in through your mouth, exhale through the nose. Talk to walk the period is not necessary, because it can cause shortness of breath.

Walking in place and the steps

How many steps you need to do on the day? As noted in the article, it is important not only to walking speed. For a positive result it is necessary to make a certain number of steps per day.

If you can not go outside, it is possible to engage in an apartment. To do this, perform the following exercises:

  1. Do flapping hands.
  2. rises high knees.
  3. On the floor to move on toes, not on your heels.

Duration of the walk and the number of steps per minute in this case would be completely different. Such a method can be used only as a last resort, because the result will be quite so, on what should have been expected.

How many steps you need to do on the day? Benefits of weight loss walk

If you want to continue training, but the weather turned bad, it is possible to engage in walking up the stairs. For the convenience of wearing a pedometer on his hand, began to rise at 4 span. The pace of exercise is different from normal walking.

At the same time through the steps can not overstep. Passing this distance, it is necessary to stop and catch my breath. Gradually, the load can be increased. When the body is fully accustomed to walking in this way, the motion can step over step. it is not recommended to hold on to the railing. You can take the stairs up to the fatigue, but the main thing in this case - do not overdo it.

What should be the heart rate?

How many steps do you need per day to lose weight? When walking, be sure to not only move at the correct speed, but also to monitor their heart rate and breathing. If you want to relax, the heart rate with a bit more complicated with the appearance of shortness of breath.

How many steps you need to do on the day? Benefits of weight loss walk

To monitor your heart rate, you need to take a stopwatch and apply the following formula: 220 minus your age. It is the most safe and acceptable for human pulse. Walking to not harm the heart, it does not quite live up to the maximum mark. The resulting figure is best multiplied by 70-80%, which is equal to the average value of the optimum heart rate. It is this figure will allow to bring the maximum benefit to the body.

Walking shoes

In order not to cause harm to the legs, you need to choose the right running shoes. If the speed is more than 3-4 kilometers, there is a high probability of something to rub or damage.

Walking is best to buy shoes with light and shock-absorbing sole, so as not to injure the foot or the sole of the foot. The central part of the shoe should bend well. Trainers need to buy the exact size to foot firmly seated in them and does not slide on the insole.

What is better - running or walking?

The exact answer to the question will not work. Initially, you can start exercising by walking, and then switch to the run. This should be done only with a normal body weight and endurance, because otherwise you can damage the joints and the heart.

How many steps you need to do on the day? Benefits of weight loss walk

After 2-3 months of training will force the body, with harmony and peace. There will be a realization that the difficulties had to go through is not in vain. The weight will come back to normal, but the body will look nice and fit.