Raise the dieting effect of walking! 5 points of walking way. Effective Diet Exercise in 2 weeks.

                 Effective Walking Diet Plan & Exercise.

Aerobic exercise is an effective exercise for dieting. If you perform an aerobic exercise, fat accumulated in your body will burn and easily fall, so it is better for you to do aerobic exercise while dieting.Although there is "walking" in such an aerobic exercise, walking becomes a simple exercise in the aerobic exercise. Therefore, walking is a popular aerobic exercise because people who dislike exercise can continue for a long time.But, if you are going to walk in precious time, why do not you want to raise your diet even a little?So this time we will introduce the points of 'walking' that will increase the diet effect of walking.

Diet effect of walking:

What is the calorie consumption of walking?

In order to see the dieting effect of walking, it is the best to see the calorie expended after all. The more calories burned, the lower the amount of fat accumulated in the body will be dieting. So, as soon as I look at the calories consumed for walking.

➤Female (when weighing 52 kg): 164 kcal / 60 min
➤Male (when weighing 65 kg): 205 kcal / 60 min

Converting the calorie expenditure of this walking with food, it may be felt unexpectedly less because it becomes "a convenience store onigiri 1 piece (about 170 kcal)" in the case of women and "rice (little bowls 1 cup) (about 200 kcal)" in the case of men I do not think so.

Compare with other aerobic exercise calories burned: 

I understood about calorie consumption of walking, but what is the calorie expenditure of other aerobic exercises? Let's compare it with jogging and running.

➧Jogging

Female (when weighing 52 kg): 355 kcal / 60 min
Male (when weighing 65 kg): 467 kcal / 60 min

➧Running

• Female (when weighing 52 kg): 615 kcal / 60 min
• Male (when weighing 65 kg): 809 kcal / 60 min

Compared with the walking earlier, the calorie expenditure is overwhelmingly high. But, as a matter of course, jogging and running, breathing rises as compared with walking, the pulse rises so the burden on the body will increase, so it is hard if you are not good at exercising. It is important to keep exercise during diet as same as meal restriction. Rather than forcibly jogging or running, it will make it easier for people who walked reliably to diet.

Time to drop 1 kg of fat with walking:

When we actually walk, how much fat will fall? It is said that the fat accumulated in our body needs 7000 kcal to drop 1 kg. So, if you think to drop 1 kg of fat by walking

• Female (if weighing 52 kg): 43 hours
• Male (when weighing 65 kg): 34 hours

It will take more than a month even if you walk for 1 hour a day. When I try this way, it takes a long time even if I try to drop fat with calories in walking so I may think that "walking is wasteful". But the accumulation of daily walking will definitely lead you to a successful diet.

Walking makes a body that is thinning easily:

The diet effect of walking is not limited to just consuming calories and dropping fat accumulated in your body. By continuing walking every day, we can obtain further diet effect.If you walk, the heart rate will rise and the blood flow will be better so that blood will reach every corner of the body. Therefore, as the body gets active, the metabolism rises, calories are easy to consume even if it is still without moving the body, the body becomes easy to lose weight.

By the way, if you do not have a habit of exercising, capillary blood vessels will weaken, the blood flow will become worse and the metabolism will drop. And it becomes easy to become overweight or cold, and in the worst case, it becomes easy to become sick.So walking is continued for a long time, it is an ideal aerobic exercise that makes a healthy body easy to lose weight.

Points of how to walk up the effect of walking:

Let me introduce the way of walking which raises the diet effect of walking. Let's take the point of walking method firmly and make your diet succeed.

Walking way ①: 

Basic posture to raise the effect of walking. In order to improve the efficiency of walking, posture is also important. Because it takes a lot of oxygen to burn the fat accumulated in the body by walking, if walking with bad posture, the breathing becomes shallow and the amount of oxygen in the body becomes small. So, let's take a basic stance firmly and walk it. What is the basic stance of walking?

• Pull the jaw and see the distance far
• Pull out the power of the shoulder
• Stretch your spine and hold your chest up
• Shake your arms forward and backward
• Leg from the heel, kick up with a toe
• Increase stride

If you keep this basic posture, you can suck up a lot of oxygen and walk so you can raise the diet effect.

How to walk (2): 

Change the way the hand swings and how the feet are carried. Changing It is my daily routine to walk every day so I try to walk with awareness of the basic attitude I introduced earlier. And adding things that are in the basic attitude, I got a further diet effect up. To be something is to change the way the hands are swung and how the feet are carried. In the basic attitude I introduced above, "Shake your hands back and forth greatly" and "Enlarge your stride", I think that if you try to do it, you will shake your hands a lot in front or steal your feet ahead. But I change that way.Then, how to change the way the hand is swung and the way of carrying the feet .... that is

⤇Do not swing your hand a lot, shake it later
⤇Do not step on your feet ahead, make as long as possible your feet as much as possible and kick up.

If you try to shake your hands a lot backward, you will use muscles in your lower arms so it will be effective in tightening your lower arms. And if you put your feet as long as possible on the ground and kick them up, you will be using the muscles behind the thigh and the buttocks, so it's effective for tightening the thighs and hiccups.As I continued walking for more than a year, when I did this way of swinging my hands and carrying legs, I had muscle aches from the buttocks to the base of my feet. As much as that, I can expect for tighter tightening and hiccup.

Walking way ③: 

Start with walking for 30 minutes a day. Previously, aerobic exercise such as walking was told that "fat must not burn until 20 minutes or more". However, recent research has proceeded, it seems that it became clear that as the aerobic exercise, fat started to burn little by little, the amount of burning increased with time. In other words, if you walk for 5 or 10 minutes, fat accumulated in your body will burn, but as you continue for a long time, the number of fat burning increases. So, if you are a walking beginner, start by walking for 30 minutes first. The ideal time to walk is said to be over an hour. But I think that the hurdle is high even if it is suddenly said that it is more than an hour, so I think that it is easier to challenge if half that half hour. Of course, those who say "30 minutes long" can be 10 or 20 minutes. First of all, it is important to continue walking even for a short time.

Walking way ④: 

If you do not have time to walk "5000 steps per day". Walking "Why do not you have time to walk for 10 or 20 minutes a day!" Why do not you try this method? It is "walking 5000 steps". If we are not sick or injured, we have the chance to walk. So do not take the time to walk, do not take the time to walk around 5000 steps a day, if you live a life, it will also become a good walking diet. For example, if you are using a bicycle or a car for shops that you go shopping all the time, it's also good to go walk. Also, it is Ali to get off at 1 or 2 stations in front of the station that I usually get off at work and walk to commute to work.It is difficult to measure walking time, so measure your daily steps with a pedometer or smartphone application and aim for 5000 steps per day!

Walking way ⑤: 

Walking in the morning if possible. The last point of walking that raises the diet effect introduced is "Walking in the morning." Why does walking make a diet effect in the morning, the reason is related to metabolism. The more my metabolism goes up, the more calories burned, the easier it is for my body to lose weight, but its metabolism is not constant throughout the day. The timing of getting up in the morning is the lowest metabolism in a day, the metabolism gradually rises from there, peaks during the day, and as the night goes down, it gradually goes down.

In other words, the longer the peak time of daytime metabolism is, the longer the state of weight loss becomes longer, but the morning walking is effective there. Walking in the morning makes it possible to raise the downward metabolism all at once and keep the peak of metabolism long.Just because each lifestyle is a person, I think that there are also people who have trouble walking in the morning. So make walking in the morning if you can do it, I think that you can walk in the time zone that you can do.

Surprising effect! Walk fast in the interval:

Do you know about 'Walk fast'? Recently, it is a walking law introduced also on television and the like, but I'd like to introduce it in a separate frame because attention is gathered because the diet effect is very high. Intermediate Walking is a walking that alternates between walking speed and walking speed, which is fast walking speed. Changing the speed of walking increases the burden on the body, so it is said that the diet effect will rise.

The way to do it is also very simple, walking at the usual speed, walking for a while at a certain timing, walking at the original speed and so on. For example, if you are walking and think "Let's speed up to the telephone pole!", Walk up with speed and return to the utility pole when you reach the utility pole OK. Also, it is OK to delimit by time. By the way, Interstep Wataru seems to have found that by a 5-month study by Shinshu University, it gained "13% muscle strength to extend the knee" and "17% muscle power to raise the knee" rather than walking normally.

Summary:

There is a limit in the time we can use. Therefore, if you are going to walk with precious time for a diet, it would be better for you to have a diet effect even a little. The point of walking in the walking introduced this time is just what can make the dieting effect of walking. And it's so easy that you can be incorporated into walking at once. I also used to walk when I dieted over 20 kilos. And even now I am walking and feel the diet effect of walking all the time.

By all means, I think that you will feel the diet effect of that walking and continue. As long as you continue, you can always succeed in dieting!