How to lose weight through power walking

Author unknown.
2013-11-28

According to existing statistics, one in nine adults in the world suffers from obesity. Despite active promotion of sports and a healthy lifestyle, the number of overweight individuals continues to rise. This can be explained quite simply: in most cases, the path to normalizing weight involves heavy workouts in the gym.

Only relatively recently have American doctors and scientists found a more gentle weight loss method that suits any overweight person, regardless of their health condition. This method is brisk walking. Naturally, we are talking about amateur walking, as professionals engage in this sport at completely different volumes, and their workloads are very high.

An undeniable advantage of walking is that the physical load is less than that of jogging, while the positive effects are greater. Walking helps to reduce blood sugar levels, normalizes blood pressure, alleviates stress, and mental and psychological tension after a hard day’s work, and improves the condition of blood vessels and joints. Furthermore, the load on the back and leg muscles is significantly lower than when running. By walking two kilometers at a leisurely pace, a person burns about two hundred kilocalories (the same amount of calories lost during a fourteen-minute run at a fast pace).

Walking, unlike running, is gentler on the spine due to smoother movements. In addition, sports walking is the most democratic and inexpensive sport. You don’t need to hire a trainer, buy expensive equipment, or shell out for a costly fitness center membership to start. You just need to step outside and begin your workout. Moreover, anyone can handle a thirty-minute walk outdoors, eliminating the temptation to quit and stop training.

There are no special requirements for clothing when engaging in sports walking. It should be comfortable and convenient, with rubber-soled shoes being preferable. In cold weather, wearing woolen socks and using extra insoles is advisable. The ideal walking route would be forest paths. For a mood boost, you can take headphones and a player during your workout.

However, even in such a democratic sport, there are a number of requirements that need to be followed to avoid injuries and for greater training effectiveness. Here they are:

• The back should be straight while walking.
• The legs should be straight, and the arms should be bent at the elbows.
• You should move using your hips when walking.
• Move by rolling the foot from heel to toe.
• Breathe steadily, and relax your body as much as possible.

The rhythm and pace are chosen individually, based on one's current capabilities. The first time, it's best not to train for more than 15 minutes; subsequently, the time can be gradually increased to half an hour or more. Doctors recommend that, ideally, men should walk 56 km per week, while women should walk 48 km.

It’s best to divide the training route into four equal parts. The first part is walked at a leisurely pace, the next two should be brisk (this is the main part of the workout), and the last part should be walked slowly again, gradually transitioning to a casual pace. It's important to monitor how you feel during training and adjust the level of exertion accordingly. According to specialists, the best pace is one at which a person can maintain a conversation while walking. If pain is experienced in the chest or muscles during the session, it is necessary to reduce the pace and gradually switch to walking.

Sports walking has a toning and overall strengthening effect on the body. It helps one get closer to nature, shed excess weight, and make new friends among those who share this passion.