Walking – the full guide
- On 13 July 2015
- By MD. Steve Levitt
Why walking is a great sport
Walking, the simplest human activity that moves us from place to place is one of the most wonderful ways to get in shape and lose weight. The great advantage of walking is that you can do it anywhere, anytime, and it does not require the acquisition of a new skill. High-intensity walking requires coordination and body awareness and is suitable for most of the population.
Improving efficiency in walking
The number of calories burned while walking is a function of the distance we’ve been through. As you increase the speed and intensity of walking to running, you burn more calories in less time, and you can shorten the aerobics workout burn more calories at a time.
So in order to make the walking efficient try and keep the pace and do not stop in the middle! Walk all the time to keep the high heart rate.
the correct pace depends on the individual and the training. Go faster than you are used to, but still relatively comfortable pace and gradually increased the speed. To get your heart rate and improve the efficiency of walking, you should combine bursts of jogging or walking very fast sections.
Pulse is a measure of the load. When it comes to load and degree of difficulty in walking, the best measure is your heart rate or in other words – pulse. Training load is subjective, and the related level of effort is felt in every person. It is better to start at 40% -50% maximum heart rate and then increase gradually slow heart rate training, up to 60% -80% maximum heart rate. Other elements that will help you increase the difficulty and intensity they slope upward, and a soft surface or unstable sand and grass.
In terms of frequency, go 4-5 times a week. Continuous training is preferable, but clipped can be effective, as long as keep the sequence of 10-15 minutes. The walk raised gradually. Start from 20-30 minutes, and after a workout or two, add 5 minutes at a time until you reach full hour of continuous walking.
Which is better, walk or run? Depending on the training. Running is particularly suitable for those in good physical shape, and is suitable for overweight. Running aftershocks larger joints (which has two legs phase disconnect from the soil that makes land lease). The main advantage is saving time running, and improving its efficiency aerobic fitness. Walking is suitable for the entire population and the risk of injuries and less recovery time, so you can go all day.
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Walking best practices