The first thing you need to know about how many steps you need to take per day in order to lose weight is that the steps should not be walking, but such that you are late for the last train going to your home.
In order to start the mechanism of getting rid of excess weight, an average speed of 7 km / h is needed. At this pace you need to walk for at least half an hour. The reason is that walking wellness or for weight loss should be a full-fledged physical activity. Only under such conditions will the benefits of walking be obvious, where in a month without a gym and special exercises you can lose up to 5 kg of excess weight. With regular walking, there is a chance after six months to get a healthy and beautiful body.
So how many steps do you need to take per day? The bigger, the better. The most important thing is that the muscles begin to work actively, the heart rate accelerates, and sweat pours in a stream.
How to measure your average walking speed?
As mentioned above, the benefits of walking will be only at a speed of 7 km / h. But each person has a different step width. So how to measure a person’s speed in order 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 walk is approximately 60 steps per minute, slow - 80, medium - 110, fast - 130, very fast - more than 140.
Health and a perfect figure are 10,000 steps
As already mentioned above, the necessary distance for losing weight must be calculated in the number of steps.
The British Department of Health has issued an official statement on how much distance you need to travel per day, this is no less - 10,000 steps. In fact, there is nothing complicated about this. Every day, a person walks about 3,000 km - work, shops, walk, housework. The rest is only necessary to reach, preferably at an accelerated pace. Enough 20-30 minutes to gain a daily norm.
Why is walking useful?
Walking is very beneficial for the whole body. Even with an average walking speed, the human body begins to work in a completely different way. For example, with regular walking, the spine is leveled, so that all organs occupy their positions.
All human organs are saturated with oxygen during fast walking, poisons and toxins are expelled. With regular walking, the likelihood of problems with the vessels and heart is reduced. Walking normalizes blood pressure and removes cholesterol. Well, of course, the body becomes fit and slim.
How and how many steps to do per day
First you need to adequately assess the state of 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 a greater likelihood of burnout at the very beginning. In addition, at first it is better to walk longer than less, but faster. So you will become more resilient and at such a pace you can in a month of exercises bring your speed to 120 steps per minute.
It’s better not to go on a full stomach, but about a couple of hours after eating. The spine should be straight, shoulders spread apart to the side. You also need to breathe correctly: inhale through the nose, and exhale through the mouth. Talking while walking is not necessary, otherwise breathing will be lost and shortness of breath will appear.
Walking on the spot
As mentioned above, it is not speed that matters, but the number of steps. If for some reason there is no desire or opportunity to go walking on the street, you can do walking on the spot.
So how many steps do you need to take per day on the spot? About half as much if you were on the street, so walking in place is better to use in extreme cases.
You need to step not on the heel, but on the toe, raise your knees high and wave your hands vigorously.
How much do you need to walk up the stairs per day
If the weather outside does not lead to walking, you can replace it with walking along the stairs. The pace here will also be slightly different from regular exercises.
Start by climbing 4 flights without stepping over the steps. After passing them, stop, catch your breath and continue. Gradually, you can increase the load. When your body gets used to it, you can begin to step over the step. You can not hold the railing when lifting.
What should be the heart rate when walking
Controlling heart rate and breathing is an essential part of walking. Breathing: if shortness of breath occurs, you must definitely stop and rest until breathing is restored. Heart rate: should not exceed the figure for this formula:
In order for walking to be useful, but not harmful, it is better not to slightly reach the maximum mark.
What shoes to choose
We have already figured out how many steps you need to take per day to lose weight, now you need to figure out which shoes are best for this purpose.
There are not so many recommendations for selection, but they should not be neglected. When walking at speeds in excess of 3-4 km / h in uncomfortable shoes, you can rub calluses or even damage your leg.
Soft sneakers with shock-absorbing soles are best for walking. At the same time, its central part should bend very well. The sneaker should be exactly sized, the foot should not crawl, but should sit tightly in the shoes.
Two months after the start, you will definitely feel the strength in your body, and after training you will feel not like a squeezed lemon, but vigorous and full of strength. Then, feeling peace and harmony, you will understand that all your work was not in vain, since you can live a full life only in a healthy body. Have a nice walk!