Weight Loss by Walking? This is the secret

Do you want to lose weight but don't like heavy exercise? Sports such as running or cardio training may sound very tiring for you. Take it easy, losing weight doesn't have to be excessive exercise, really. You can still work on the ideal weight with simple exercise, namely walking. Besides being able to reduce weight, walking exercise also offers a myriad of benefits for your health. So what are you waiting for? Immediately prepare your sports shoes and start walking with the following simple guide.

Healthy benefits of walking

Various health agencies and health worker associations around the world have agreed that walking is a sport that is very beneficial to general health. In fact, walking exercise is considered a sport that is equivalent to practicing in a fitness center. If done regularly, walking can help overcome various health problems below. 

• Obesity
• Heart disease , hypertension , coronary artery disease
• Diabetes
• Anxiety and depression disorders
• Dementia , Alzheimer's disease, and other cognitive function disorders or impairments
• Arthritis
• Hormones are not balanced
• Symptoms of PMS
• Various thyroid problems
• Weak and lack energy

Get to know the power walking technique

Walking exercise requires different techniques with normal walking. There are two techniques that are generally known, namely walking ( strolling ) and brisk walking ( power walking ) . Leisurely walking is done at your normal speed when walking, for example when you walk in a shopping center or when going somewhere. As an illustration, you can still talk calmly while walking leisurely without running out of breath. Walking for one hour can burn approximately 238 calories.

Brisk walking or power walking is also known as healthy walking. To do a power walk, you need to walk faster. The average speed of power walking ranges from 5 to 7 kilometers per hour. If you walk with this technique, you will have difficulty speaking without running out of breath. Power walkingrequires you to walk with steps that are longer than usual. In addition, your support when setting foot is on the heel, then move to the entire foot while moving forward. Make sure your back stays upright while walking and your head is facing forward, not down. Your arms should be lifted on both sides of your body to form an angled or 90 degree angle. During the walk, swing your hands to the rhythm of your feet. To increase the intensity of exercise, you can hold the abdominal muscles while walking.

Doing a power walk for one hour can burn calories of about 560 calories. However, keep in mind that the power walking technique should not be immediately practiced without heating or strolling first. You can also open your mouth slightly to help with breathing when doing a power walk. Before you start walking exercise, make sure that your sports shoes are still in good condition because of the risk of causing injury . 

How to lose weight on foot

The question that arises a lot about walking for weight loss is how long or far someone has to walk. Many people also question whether walking is really effective for managing the body . In fact, every person has different body characteristics from each other. You may also have a separate goal when exercising on foot to lose weight. However, for maximum results you should exercise walking regularly or at least three times a week. Here is a calculation that will help you measure and adjust the walking exercise you need yourself.

To burn 220 calories

Start by walking leisurely for 5 minutes. After that, do the power walk for half an hour. Before ending your walking exercise, do the cooling by walking leisurely for 5 minutes. Power walking is equivalent to weight lifting for one hour.

To burn 355 calories

If you have enough free time, start by walking leisurely for 5 minutes. Continue with a power walk for 5 minutes. Reduce your speed a little to approximately 4 kilometers per hour. Walk for one minute with this speed. Then, back again to power walking for 5 minutes. Repeat this rhythm up to 6 times alternating. After that, end with cooling or walk for 3 to 5 minutes.

To burn 405 calories

As always, start with warm-up in the form of a leisurely walk for 5 minutes. Then, do the power walk for 2 minutes. Reduce the speed for about one minute and repeat until 15 times. To end walking exercise, walk leisurely for 5 minutes. If you want to burn more calories, look for walking trails that offer a lot of climbs. Slowly, try also to extend your every step.