Walking is the simplest exercise to do and the least restrictive.It allows you to lose 500 g per week or more, depending on the frequency of walking. Without dieting or subscribing to the gym you can lose up to 10 pounds in 5 months.
It is a natural activity that everyone practices every day. At a leisurely pace, you can walk at any age. But being used to cars and public transport, we tend to forget that walking can be good for us. Rediscover its benefits.
– How to lose weight while walking?
The number of calories burned while walking depends on the weight of the body and the place. Walking at 6 km per hour (normal speed) you lose 400kcal per hour. By increasing the walking distance by 5 km you will burn 300 kcal more. By adjusting your speed with a pedometer you will control distance traveled and calories burned.
– Pedometer and weight loss
The pedometer is a very useful gadget that will help you optimize your walk to lose weight. He is hanging on your clothes at the hip. It will calculate the distance you travel during exercise and throughout the day.
To calculate the extra distance to walk in order to lose weight you have to calculate the basic activity and increase it to burn more calories. We will calculate the number of steps per mile base and try to increase it to increase calories burned.
– How many steps to take to lose weight?
The pedometer calculates the number of steps per mile, the calories burned per mile, and the number of miles traveled per day. Example:
1.5 km = 2000 steps and 100 kcal burned
500 g= 3500 kcal
To lose 500 g per week you have to lose 500 kcal a day.
And so it takes 10,000 steps a day to lose 500 grams a week.
Here are some ideas for achieving this high number of steps per day:
– Get off the bus further and continue on foot.
– Park the car a little further and continue walking.
– Do not take the elevator, and prefer the stairs.
– Walk with the children to school.
Your pedometer will keep track of all your steps and will show you the calorie expenditure. To control its weight this device is essential.
Take new paths each time.
Visit different gardens, parks, new neighborhoods, accompanied by music.
In winter, help yourself with a treadmill and walk inside warm.
Invite a friend to join you to break the routine of lonely walking.
– Walking style:
Adopt a good right posture tighten your glutes, and pull your abdomen towards your spine. Keep your chin up. This style of walking is optimal.
– How to walk more often:
First consult your doctor for a checkup. If your opinion is favorable, start walking 3 days a week, 15 to 20 minutes.You will then increase the frequency until you reach 60 minutes of walk, every day of the week.
This simple exercise will make you healthy, toned and you will lose weight without dieting.
All the exotic marches:
The Afghan march: the most enduring
Afghan camel drivers invented it to travel long distances at a good pace without faltering. The researcher Edouard G. Stiegler meets them in the 80s and imports the method. Accessible to all valid persons, the Afghan march is essential to walk quickly and without fatigue.
The right gesture: Based on the principle of synchronization of breathing on the step, the Afghan walk can adapt without fatigue to different terrains. The basic rhythm is 3/1, 3/1. Explanations: I inspire on the first three steps, I block my breathing in the fourth then, I expire on three steps and blocks on the fourth. A little technical at first, but it is done quickly.
Benefits: A true endurance practice, it increases oxygen consumption and regenerates the body. The gain of energy lies in the harmonization of the gesture and the breath.
Where to practice: with Daniel Zanin:
In preparation for the trekking:
In mountain initiation:
Nordic walking: the most tonic
Nordic walking was originally created by cross-country skiers as a summer training. It is a dynamic walk using light and adapted sticks allowing the propulsion with the arms. Very popular in the Scandinavian countries, this walk is comparable to cross-country skiing … without skis or snow.
The right gesture: Hiking shoes and two sticks called Nordic stick in your hands, you joyfully propel your body forward by accentuating the movement of pendulums. The pace is sustained, the stride longer than in the traditional walk. In short, you burn a maximum of calories (400 kcal / hour).
The benefits: It is a very complete sport which combines pedestrian adventure and optimization of the physical condition. The arms, the shoulders, the neck and the pecs are solicited in addition to the glutes and the thighs. Thanks to the “planting” stick, it strengthens the bones and prevents osteoporosis.
Where to practice: French Federation of Nordic Walking,
The “chi” version: the full of serenity
Association walk and Qi Gong, hiking chi version allows to combine the energy aspect of Asian health gymnastics and the benefits of walking. In practice, we walk in the heart of nature, hiking atmosphere sweet, waking up his chi (vital energy).
The right gesture: You trudge in contact with landscapes and perfumes. Then between two steps, you stretch, you breathe according to the principles of Qi Gong. In short, you release your tensions and you listen to your body.
The benefits: The practice allows both to awaken his energy and to relax while muscling smoothly. Stimulation of vital energy along the meridians of acupuncture brings vitality and emotional balance.
Where to practice: Contact the Qi Gong Federation, which regularly organizes courses, www.federationqigong.comstages
In the desert, Thierry Roques,
In the forest of Fontainebleau, Thierry Huynh at the Time of the Body,
The hike: the most globe trotter
To walk is to be one with our beautiful planet. And if, more than one tribe share the undergrowth, there are good reasons: to find this rare pleasure to walk on a water way, to go through an area for the most trained ones …
The right move: Start your training gradually, ¾ hour is enough to start. Focus on the breath. In climbs, take short steps and tilt your body slightly forward. In descents, however, agree to stay a bit straight. Your ankles, your knees, your hips and your lumbar help to stabilize you in case of rough terrain.
Benefits: This activity has effects on the cardiopulmonary and respiratory system, without strong muscular constraint. It helps increase endurance and burn calories. The outer muscles of your thighs in particular are very stressed.
Where to contact: Hiking Information Center, Tel: 01 44 89 93 93, www.ffrandonnée.fr
For star trekking or traveling in France, or more exotic trekking Parfums de Ceylon in Sri Lanka,