How many steps do you need a day to lose weight?

The first thing you need to know about how many steps you need to do in a day to lose weight is that the steps should not be walking, but as if you are late for the last train going to your house.

In order to start the mechanism of getting rid of excess weight, you need an average speed of 7 km / h. At this rate, you need to walk for at least half an hour. The reason is that walking wellness or for weight loss should be full exercise. Only under such conditions will be obvious the benefit of walking, where for a month without a gym and special exercises you can lose up to 5 kg of excess weight. With regular classes, walking has a chance after six months to get a healthy and beautiful body.

So how many steps do you need per day? The bigger, the better. The most important thing is for the muscles to start working actively, the heart rate is accelerated, and sweat streams down the stream.

How to measure the average speed while walking?

As already mentioned above, the benefit of walking will only be at a speed of 7 km / h. But each person has a different step width. So how do you measure the speed of a person to know for sure how much you need to walk per day?

The fact is that the average speed is measured not in kilometers, but in steps per minute, because even standing in one place you can walk, activating the work of the whole organism. So, first you need to determine your number of steps in one minute.

The slowest walking is about 60 steps per minute, slow - 80, medium - 110, fast - 130, very fast - more than 140.

Health and the ideal figure is 10 000 steps

As already mentioned above, the necessary distance for weight loss should be calculated in the number of steps.

The British Department of Health has issued an official statement on how much distance to go in a day, this is neither more nor less than 10,000 steps. In fact, nothing complicated in this. Every day a person goes about 3000 km - work, shopping, walking, at home. The rest is only necessary to reach, preferably at an accelerated pace. Enough 20-30 minutes to dial the daily rate.

How useful is walking

Walking is very useful for the whole body. Even with an average walking speed, the human body begins to work quite differently. For example, with regular walking, the spine is leveled, due to which all organs occupy the positions assigned to them.

All the human organs are oxygenated with fast walking, poison and toxins are expelled. With regular exercise, walking reduces the likelihood of problems with blood vessels and the heart. Walking normalizes blood pressure and cholesterol. And, of course, the body becomes tight and slim.

How and how many steps to do per day

To begin with, you need to adequately assess your health. Based on this, you can give a more specific answer to the question of how many steps you need to do per day.

It is better to start gradually, if you immediately chase the result, there will be more probability of burning out at the very beginning. In addition, it is better to walk longer first, rather than less, but faster. So you will become more hardy and at such a pace you will be able to bring your speed to 120 steps per minute in a month of exercise.

Walking is better not on a full stomach, but about a couple of hours after eating. The spine should be straight, shoulders divorced to the side. To breathe, too, must be properly: inhale through the nose, and exhale through the mouth. Talk during walking is not necessary, otherwise breathing will collapse and shortness of breath will appear.

Walking on site

As mentioned above, speed is not important, but the number of steps. If for some reason there is no desire or opportunity to go on walking to the street, you can go walking on the spot.

So, how many steps do you need per day on the spot? Approximately two times less, if you were on the street, so walking on the spot is better still to use in extreme cases.

To go it is necessary not on a heel, and on a sock, it is high to lift kolenki and vigorously to wave arms or hand.

How much to walk a day on the stairs

If the weather on the street does not have access to walking, you can replace it by walking on the stairs. The pace here will also be slightly different from the usual exercises.

Start with a 4-spiral rise, without stepping over the steps. After passing through them, stop, catch your breath and continue. Gradually you can increase the load. When your body gets used, you can start stepping over a step. You can not hold onto the railing when lifting.

What should be the heart rhythm when walking?

Control of heart rate and breathing is an integral part of walking. Breathing: if there was shortness of breath, you need to stop and rest until your breathing is restored. Heart rate: should not exceed the value of this formula:

• 220 - your age is 50.

To walk was useful, and not harmful, it is better to slightly not reach the maximum mark.

What shoes to choose

How many steps to do in a day to lose weight, we have already found out, now we need to understand what shoes are better to choose for this purpose.

There are not so many recommendations for selection, but they should not be neglected. When walking at a speed of more than 3-4 km / h in uncomfortable shoes, you can rub your calluses or even injure your leg.

The best for walking fit soft sneakers with cushioning soles. In this case, the central part of it should bend very well. The sneaker should be exactly the size, the leg should not crouch, but sit tightly in the shoes.

Two months after the start, you will certainly feel the power in your body, and after training you will feel not as squeezed lemon, but vigorous and full of energy. Then, feeling peace and harmony, you will understand that all your works were not in vain, since you can live a full life only in a healthy body. Successful walking!