Walking as means of weight loss wins more and more admirers. It is especially effective for losing weight at people who have been contraindicated other sports (for example some cardiovascular disease, for women after birth), because it helps burning excess fats without loading organism and provoking traumas. Continuous walking is also suitable for those who don’t like doing sports or don’t have access to fitness rooms.

In order to achieve evident results in losing weight , one has to this at least 5 days weekly. Walk every day, as much as possible. Cover distances by walking. Better through the park and in small diagonal streets than in traffic jam.

• Try to walk minimum up to half an hour daily. Moreover, spend 2 times more per week for 45 minutes of walking, and in a definite day of the week, you have to dedicate 1 hour to this activity.

• You have to walk fast, as if you are late for an important appointment – try to cover one kilometer for approximately 10 – 12 minutes. And one more rule: walk with such a speed to be able to talk, but not to sing.

• Make the walks at a time convenient for you. Practice shows that it is more expedient this to be done each morning, when one has less fast – burning carbohydrate calories and for this reason fat reserves burn easier .

Before starting the walk:

• Fit yourselves out well. Choose comfortable shoes. Clothes have to be free and comfortable, by corresponding to the season conditions.

• Choose an itinerary. Try to choose a road without traffic. If this is impossible, choose a street with a wide sidewalk.

During the walking:

• Warm up. Walk for several minutes in slow motion, to allow muscles to warm up.

• Drink water. During running one loses much fluids. Always before walking drink a glass of water. It is also recommended for drinking during any long walk, that is why take along a bottle of water. Then you have to drink again at least one glass of water.

• Use a right technique. Walk upright, and strain the muscles of the stomach … slightly. Stand on your heels, and then with force push out the foot for the next step. For increasing of the speed, make faster, but not longer steps. Try to be with hands, bent in elbows or to move them from the waist to the breast.

• At the end of the walking give yourselves an opportunity to calm down. Gradually slow down the speed within 5 minutes. In this way you will calm the palpitation and will prevent the muscle pain.

Losing weight is not the only benefit of walking. It normalizes blood pressure, decreases the level of cholesterol, improves the production of insulin in organism, strengthens bones, reducing the risk of appearing of osteoporosis.

It is very important to also follow some regime of nutrition. More effective for losing weight is to take food more often, in small portions than to eat rarely and to overeat, as then you accumulate more fats and carbohydrates than your organism is able to burn during walking.

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