If you ask what is the most common and non-intrusive way of physical activity that people prefer, the answer is only one - walking. Walking is cardio exercise and many of us resort to it for weight loss. But consider really the way you walk helps you lose weight or helps only izrashodite less energy?

Here are a few tips to keep in mind when you go:

Small Steps: Subconsciously we strive to make big steps to go more distance. However, this causes severe stress on the feet and ankles. Start with small steps as postemenno accelerating pace. You can also keep a moderate pace and walk for half to one hour.

Increase the distance: The more you walk, the more fruitful will be your workout. Increase the distance each day with half a kilometer - small enough to be easy. For those who now started walking, it will help build leg muscles.

Stretch: Before you start your walk, be sure to stretch well to relax the muscles - not just the legs, but the entire body. This helps to avoid the pain the next day. Stretching should be done and then walk.

Follow up: You might ask yourself, how fast should be fast walking. Above all, it is not a walk. Walk fast enough to be able to speak, but the breathing is more difficult than usual. Uvelichchavayte pace gradually throughout the week.

Limb movements: Do not walk like a robot - let your shoulders move naturally and your arms swing naturally. Do not attempt to hold them tightly and rigidly to the body. Keep your elbows close to your body. Do not look down when walking - keep your chin parallel to the ground.

Rest: Do not force yourself to walk every day - your body needs a break. Take a break at least once a week. If you must exercise, choose exercises for the upper body.

Watch what you eat: If you exercise, you should be careful what food you take and how many calories. For women, the rate is 1200 calories and men's or women active upper limit is 1500 to 1600 calories.

Tracking progress: Take a digital gadgets to sledinte progress. A pedometer, for example, can help you track distance and time, so you know how far you have traveled every day.

Vary: If you want some variety, may one day walk slowly, but at a greater distance, and the next day you can walk faster, but at a shorter distance. This helps to prevent boredom.

Beware of eating after a walk: Of course, that once you have gone on longer, you are hungry and you could probably eat for two in the evening - it Parwan! In the first few days will be difficult. Will stop paying attention to hunger and remorse after you start walking regularly. Instead of a heavy dinner (if you walk at night), try fruit or salad.

Do I need special shoes?

No, because walking does not need special shoes to cushion the foot. But if you had any past trauma leg or knee, then it is best to obtain the sneakers. In addition, you should ensure that, if your shoes fit snugly - if not tight or if there are loose. Needless to say, the flip-flops or open sandals are not the right choice.

You can change the tempo or even walk?

Preheat a short walk, then run with slower or faster pace, as you prefer. If go for 15 minutes, you can jog for 5 minutes. Then proceed to walking slowly, so as not to overwork. If you stop, you will difficult to start running again.

Is it better to listen to music while walking?

Why not? This is a great way to spice up boring walk and is a good motivational tool. Be careful and make sure you observe passersby and vehicles.

Is it better to have company?

Not always. However, it is good for moral support, can be obtained so that your company can slow you down or walk to become permanent gossiping. Moreover, it is better to be so dependent on your companion, because if he can not walk, have a ready excuse for you not to go.

Whether walking on the road would hurt my knees?

Many experts say that walking on asphalt damage, especially in a long transition. This is due to the solid surface and load the knee can not bear. It is better to be careful, even if only walk, especially if you are older. Find a park or road. If you do not find your path track in the gym is also an alternative, although there is nothing better than fresh air outdoors.

What if you had a knee surgery or any other type of surgery?

If you had some kind of injury, however minimal it is, not to force yourself to go without consulting a doctor. And of course, try to find a soft surface to walk safely.

Walking is a great option for exercise - no fuss, no worries, you can go when you want, no equipment or special team workout. To walk properly is very important if you are looking for weight loss option. Stick to these tips and you will see the result.