Walking is good for your health and your condition.
How to start walking: Last edit: 2019-11-28
To improve your condition you don’t need to do top sport for several hours per day. Everything that takes more movement than sitting in front of your television with a hand full of chips or nuts is already an improvement. Many people say that they do not have enough time to do extra movement. But the same people sit every evening at least 4 hours in front of their television.
To walk, costs no money and is suitable for the average people. And if you make regularly a walk this contributes to your health and your condition. Also if you are on a diet this is important because you ensure this way that your body will consume your fat and not your unused muscle mass. Also if you are already on weight, you should walk regularly to ensure that your weight stays on its level.
By regularly walking your body and your brain get more oxygen. This will make you feel more rejuvenated and less depressed. And therefore you will less rapidly get involved in eating biscuits or other candy to get in a better mood. Walking is anyhow a healthy habit which can help prevent certain sicknesses to occur or at least to postpone them. Such as type-2 diabetes, osteoporosis and some cancers.
You also have the advantage that you don’t need to worry about the usual problems which belong to the heavier sports. Compared to running or jogging, walking gives little stress to your joints and muscles. And you don’t need any special equipment for walking. And you can do it simply on your own tempo. Therefore if you have never walked before, just start with short distances in a low tempo.
Walking is also a sport.
Instead of swaying with halters of half a kilogramme in a fitness centre, you are now moving your complete body weight of many kilograms. It is therefore a serious conditioning exercise to which several positive properties are attributed such as:
What are the benefits of walking:
- Reduced risk on heart sicknesses and heart attacks.
- Stronger bones
- Improved balance
- Improved cardiovascular and pulmonary condition (heart and lungs)
- Larger endurance.
- More muscles. (This gives raised metabolism in rest.)
- Reduction of body fat
- Improve mood (anti-stress)
- Less rigid in the muscles and joints.
- Well against myopia (because you look more at a distant three-dimensional environment instead of your two-dimensional pc or television screen only a few meters or centimetres away.)
- Because you feel yourselves healthier, you will radiate this and look more youthful.
How to start walking.
Normal activities such as walking do not content any medical dangers. But if you are already suffering one or the other disorder or using a medication, then it is strongly advisable to firstly talk with your general practitioner.
Beginning with 30 minutes per day.
To be able to enjoy all health advantages of walking you should at least be walking thirty minutes per day. Walk briskly without getting out of breath. You should be able to do a conversation while walking. If you don’t have enough oxygen, your muscles will produce more acid. (This gives you the rigid stiff feeling in your muscles the next day.) If you notice this, you will have to do it a little bit slower next time. Or give more attention to your breathing. That is, deeper inhales, and entirely exhales, slowly. (Therefore also withdraw your abdomen during exhaling.) If you notice after some days that this demands absolutely no effort anymore, then it is possible to begin walking faster or walk longer distances.
I don’t have any 30 minutes per day.
You can set your alarm clock 30 minutes earlier. Or split it up in 3 times 10 minutes. Incorporate your walking exercise with your daily activities. For example, don’t take the car to go to your office or school. Take the stairs, not the elevator. …
Energy expending. How many calories do i burn – how many fat do I lose
Walking approximately consumes 2 up to 4 times your weight in kilograms as calories per hour you are walking. 2 if you walk like a snail and 4 if you are walking briskly. If you are walking very briskly, you should still be able to talk. In this way you do not need an expensive heart pulsation meter to know that you are at your limit without the need for concerning. So, a person weighing 74kg uses 148 up to 296 kcal per hour. E.g.: you want to eat a candy-bar. That is approximately 300 kcal. Then you know what you must do burn those calories : -)
100 grams fat = 800kcal.
If you have a step counter.
Use it. A good directive is approximately 10 000 steps per day.
cardio training – warm up and cool down:
Be sure to drink plenty of water before, during, and after walking. Start your walk at a slow warm up pace. And then start speeding up. Then walk for the desired length of time. End your walk with the slower cool down pace and stretch well after your walk. Stretching will make you feel great and assist in injury prevention.
How to start walking – Summary:
If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a “talking” pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.) To improve cardiovascular fitness (cardio training) you should walk 3 to 4 days a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air. If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace.
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