If you don't like running, walking is your option! Experts, doctors and trainers have long said that long brisk walks can replace a full-fledged cardio workout. But whether it is possible to lose weight and keep the body in good shape only by walking and whether it has contraindications, the editorial staff of BeautyHack.ru asked the Encore Fitness methodologist Vadim Guriev.
Spoiler alert: walking isn't that easy either!
gym trainer of the Encore Fitness chain of fitness clubs
- If you do not have professional training, then walking, of course, is better than running: it is less traumatic. However, when walking, you need to take into account many nuances: what shoes do you wear, on what surface, what is your general condition of the body. For example, if you have serious problems with your feet or spine, then long walks will not have the best effect on your knee and hip joints. In this case, it is necessary to control the intensity and time of walking. And always before any kind of training, even ordinary walking, it is advisable to consult a podiatrist or other specialist.
Is it possible to lose weight just by walking
- The process of losing weight depends not only on physical activity, but also on nutrition, daily routine, - continues Vadim Guryev. Sometimes eating well, sleeping well, and not stressing your weight have a much stronger effect on weight control than short-term exercise. If you need to lose weight, then it is worth approaching this issue in a complex. But if you have a well-established diet and regimen, and you also walk a lot, then other types of physical activity may not be needed. On this baggage, you can look great and have a slender body.
How much and how to walk
According to the WHO recommendations, you need to walk at least 10-15 thousand steps per day. However, there is an important nuance: it is not worth going through so many steps at once, especially without preparation. This can cause severe fatigue, unwillingness to go for a walk the next day. The best option is to scatter a certain number of steps throughout the day: walk 5 thousand steps in the morning, the same number in the afternoon and then in the evening.
Walking intensity is best determined with a specialist. Ideally, you need to walk at a brisk pace, but monitor your heart rate (a heart rate monitor is useful for this).
Do you need to walk a lot if you play sports
If you play sports or fitness, walking can help you recover more effectively. Passive rest after exercise is known to be harmful. Moreover, after intense physical activity, it is no longer necessary to go through 10 thousand steps and walk at a brisk pace. Practice in moderation and listen to your body.
Walking outside or walking on a treadmill?
Between a walk in the park or street and a jogging track, it is better to choose the first option. Firstly, being in the fresh air is much healthier, and secondly, walking along a regular road is more natural for our body. The fact is that when walking on a treadmill, you do not have the necessary repulsion phase, since the belt moves itself under you. This is especially felt on the electric track. In this case, mechanical is much better: you at least make efforts to make the canvas rotate further.
But the treadmill has a plus - you can change modes and speed. For example, walking uphill for a minute, on a flat surface for a minute. This method is good for burning fat: the jerky pace of walking prevents the brain from getting used to the load, as a result of which the body spends more calories.