What are the benefits of walking

You don’t have to spend hours in the gym to lose weight. Walking is easier and more efficient. According to researchers, in terms of weight loss, it even outperforms running, swimming and cycling. In addition, among the positive results of walking, the following can be distinguished.

• Protection of the brain from stroke and relief of symptoms of depression.
• Strengthening bones. Four hours of walking per week reduce the risk of getting a hip fracture in old age by 43%. The more you move now, the more you will move later.
• Improving heart health. Even 20 minutes of walking a day reduce 30% risk of cardiovascular disease.

Scientists discoveredthat short workouts are better at accelerating metabolism and burning more fat than long ones. Therefore, this plan is built on the alternation of short intervals of a fast and calm step. This scheme was developed by trainer Leigh Crews, who works with race walking professionals.

How to walk properly

Work out six days a week, alternating between endurance walking and interval exercises. Here’s what’s waiting for you.

• Endurance walking. Builds strength and endurance. Move at a steady, average pace.
• 4+2. Increases endurance. Alternate four minutes of brisk walking with two minutes at a moderate pace.
• 30 second sprints. Increase overall movement speed. Alternate short intervals of fast walking with a minute of calm.
• Equal alternations. Improve the body’s ability to withstand high speed for a long time. Alternate equal intervals of fast walking and movement at an average pace.

Before starting your workout, warm up by walking for four minutes at a leisurely pace. At the end, do the same four-minute hitch.

First week

• Day 1: Endurance – 25 minutes walk at an average pace.
• Day 2: 4+2 – 4 minutes of brisk walking, then 2 minutes of walking at an average pace. Repeat two times.
• Day 3: Endurance – 25 minutes walk at an average pace.
• Day 4: 30 second sprints – 30 seconds of brisk walking followed by a minute of easy walking. Repeat eight times.
• Day 5: Endurance – 25 minutes walk at an average pace.
• Day 6: Equal alternations – 1 minute brisk walk, then 1 minute walk at an average pace. Repeat six times.

Second week

• Day 1: Endurance – 30 minutes walk at an average pace.
• Day 2: 4+2 – 3 times.
• Day 3: Endurance – 30 minutes walk at an average pace.
• Day 4: 30-second sprints – 12 times.
• Day 5: Endurance – 30 minutes walk at an average pace.
• Day 6: Equal alternations – 6 times for 1.5 minutes.

Third week

• Day 1: Endurance – 35 minutes walk at an average pace.
• Day 2: 4+2 – 4 times.
• Day 3: Endurance – 35 minutes walk at an average pace.
• Day 4: 30-second sprints – 16 times.
• Day 5: Endurance – 35 minutes walk at an average pace.
• Day 6: Equal alternations – 6 times for 2 minutes.

Fourth week

• Day 1: Endurance – 40 minutes walk at an average pace.
• Day 2: 4+2 – 4 times.
• Day 3: Endurance – 40 minutes walk at an average pace.
• Day 4: 30-second sprints – 16 times.
• Day 5: Endurance – 40 minutes walk at an average pace.
• Day 6: Equal alternations – 6 times for two minutes.

Fifth week

• Day 1: Endurance – 45 minutes walk at an average pace.
• Day 2: 4+2 – 5 times.
• Day 3: Endurance – 45 minutes walk at an average pace.
• Day 4: 30-second sprints – 20 times.
• Day 5: Endurance – 45 minutes walk at an average pace.
• Day 6: Equal alternations – 6 times for 2.5 minutes.

sixth week

• Day 1: Endurance – 50 minutes walk at an average pace.
• Day 2: 4+2 – 5 times.
• Day 3: Endurance – 50 minutes walk at an average pace.
• Day 4: 30-second sprints – 20 times.
• Day 5: Endurance – 50 minutes walk at an average pace.
• Day 6: Equal alternations – 6 times for 2.5 minutes.

How to prepare for classes

1. Check with your doctor

Walking is for everyone. But if your level of physical activity was zero before, then the muscles, joints and heart will first experience tension. Therefore, just in case, consult a therapist.

Once you start walking, listen to your body. Pain, dizziness, and nausea signal that you are overdoing it. “If you develop chest pain, pain that radiates to the arm or neck, severe headaches, stop and get checked out by a doctor,” advises orthopedic surgeon Scott Mullen (Scott Mullen).

2. Buy quality athletic shoes

Look for stores that do gait analysis. This makes it easier to find shoes that suit your foot type. Take a pair half a size larger than usual, because during training, the legs swell slightly.

3. Buy comfortable clothes

Walking does not require expensive sports equipment, but in the right clothes you will be more comfortable. Choose sweat-wicking fabrics, materials that stretch a little and won’t squeeze you as you move.

In cold weather, wear several layers of clothing to keep warm at the beginning of your workout, but easy to remove when you warm up.

4. Set yourself a realistic goal

“Look at your condition – if you haven’t exercised for a long time, start with 10 minutes of movement a day,” says Erin Palinski-Wade, nutritionist and author of nutrition books. Every week…