Walking and jogging for weight loss. The rate of steps per day for women, types, techniques and results

Regular physical activity is required to maintain normal body tone and health. Compliance with the rules and norms for performing steps per day for women and jogging will improve health and gain stamina.

The importance of exercise for women's health

Physical activity is important for the following reasons:

1. Maintaining a healthy weight.
2. Improves metabolism... This is due to an increase in muscle mass. Muscle tissue is constantly wasting energy.
3. The musculoskeletal system is strengthened... Since the metabolism in bones and muscles is normalized, this makes them stronger. Therefore, physical activity will help prevent osteoporosis.
4. The cardiovascular system is strengthened... The stroke volume of the heart gradually increases, blood circulation is restored, and endurance increases.
5. Obesity prevention in progress... During exercise, fat stores are used for energy.
6. Mental health improves... If classes are performed regularly, then people become energetic and sociable. Exercise relieves stress and tension.
7. Positive effects on women's health... With the help of exercises, there will be no stagnant processes in the genitals. The state of the reproductive organs is also being restored.

For 1 hour of walking, 200 kcal and more are spent. Therefore, to strengthen the body, it is important to arrange simple walks more often. If the weight is 60-80 kg, then an hour of climbing the stairs can burn 400-500 kcal, and when descending - 100. Dwellers of high floors should not take the elevator.

When running, 12.2 kcal per minute is spent, while running on the spot - 100 calories in 20-25 minutes.

If you train on a stationary bike, then 700 kcal is burned per hour.

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The rate of steps per day for women. WHO recommendations

The rate of steps per day for women is 10,000. This is a generally accepted figure, but not considered universal. The rate is determined by health, age.

The following table will help to determine the optimal indicator:

These indicators are suitable for healthy people. However, the number of steps may differ depending on the state of health. For example, with some ailments, the doctor recommends slightly reducing physical activity, but at the same time it should still be.

The benefits of walking during pregnancy

At this time, the body undergoes serious changes, which can cause disruptions in the activity of any organ or system. But daily walking is needed to strengthen all systems, improve overall well-being.

Moderate physical activity provides:

1. Strengthening the muscles of the legs, back, buttocks, improving the blood supply to bone tissue. The removal of calcium from bones is less active, which is necessary to preserve your hair, nails, teeth.
2. Intense calorie burning.
   
3. Beneficial effect on the respiratory system. The lungs function actively, there is an improvement in blood circulation in the uteroplacental blood flow, and this has a positive effect on the development of the child.
4. Improving bowel function. Walking can help relieve constipation and hemorrhoids.
5. Strengthening immunity, improving the state of the nervous system. The pregnant woman receives positive energy.
6. Breathing training. This greatly reduces pain during childbirth and protects the baby from oxygen starvation.

In the 2nd and 3rd trimester, many pregnant women develop varicose veins. After walking, you need to lie down with your legs raised for about 10-15 minutes, and then perform special exercises. This allows you to get rid of the swelling and reduce the load on the veins.

If the pregnant woman is in normal health, then it is advisable to walk for 1.5-2 hours a day.

The rate can be divided several times. An indicator of a suitable exercise is the absence of shortness of breath. It is important that breathing is even, calm. Also, there should be no discomfort in the lower abdomen.

When is the best time to walk and run?

Taking steps per day for women will ensure optimal calorie burn, so your figure will be in perfect shape. The time of classes should be chosen taking into account the personal schedule and biorhythm. If it is more comfortable to train in the evening, you should not get up early in the morning. But, according to many experts, morning jogging is the most suitable for losing excess weight.

In this case, breakfast will not affect the waist and is quickly absorbed. To get out of bed easier in the morning, you need your favorite music. Prepare your tracksuit in advance. A glass of mineral water is drunk on an empty stomach. In the evening, it is better to devote time to running 2-3 hours before bedtime. This type of workout burns carbohydrates, not fats. After losing weight, running will help you keep fit.

How to count steps?

There shouldn't be any difficulties with this.

For this, the following means can be used:

1. Pedometers, which are mechanical and electronic... There are many functions in modern models, but not all of them are needed. The main purpose is to identify the number of steps. If you bought a multifunction device, you will be able to identify lost calories.
2. Applications... Many people use the accounting of distance on Google maps. You need to turn on GPS and set the location. Then the route of movement is set, the finish point on the map is indicated. The walking method should be chosen. The service determines the walking time and distance.

Walking for health and weight loss. How much to walk and run to lose weight

The rate of steps per day for women is necessary for well-being and good health. Walking and running provide approximately the same results. But still, walking gives faster results. You must do this regularly and correctly.

The advantage of walking is that even with a little physical training, 20 km can be overcome. Not everyone can run that much. Walking is not contraindicated for anyone compared to running. According to doctors, such an activity is absolutely safe for health.

Walking with a load is prohibited when:

• heart disease;
• respiratory failure;

• kidney disease;
• diabetes mellitus.

You should walk 10 thousand steps, which is 5-7 km. Less is possible, but burning fat requires continuous walking for an hour. It should be borne in mind that a single walk does not provide results. For weight loss, you should walk regularly, preferably every day.

If running is chosen, then they need to be engaged for more than 40 minutes. At first, the body functions on carbohydrates. Only after 40 minutes the fat will be burned. It turns out that in order to lose weight, jogging should be done for at least 50 minutes at an average pace. Beginners can alternate between slow running and brisk walking. And for trained people, a cross is suitable for at least an hour.

How much do you need to walk a day to lose weight

Compliance with the norm of steps per day for women will quickly get rid of extra pounds.

Walking should be done according to the following rules:

1. It is important to keep to the 10,000-step norm. At first, there may be small walks, but over time it is necessary to increase the pace and duration of the distance.
2. When the rhythm has become habitual, you should walk quickly 1 km in 10 minutes. To lose weight, a day should be up to 12 km.
3. If the weight is large, then a lot of calories are spent while moving. At 80 kg with brisk walking, 450 Kcal / h is consumed.
4. Weights are used as an additional load. To do this, choose heavy shoes, weights for the legs.
   
5. An effective method of lowering the eyelid is considered to be moving up - uphill or up stairs.

It is necessary to monitor correct breathing. There is a special technique with a delay: a deep breath is taken for 3 steps, a hold for 3 steps, and then exhale. This is necessary to enhance metabolism and burn excess fat.

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Good Walking Principles

Hiking should be done correctly so as not to harm the body.

Therefore, you need to follow the basic principles:

1. Moderation... Physical activity should not be uncomfortable. Therefore, you need to observe the measure. You should not overload yourself with training, even if you want to lose weight quickly.
2. Gradualness... First, you need to walk short distances, and eventually increase them. If you have problems with well-being, a reduction in the frequency and time of walking is required. In the spring, as well as during highly stressful industrial activities or with a lack of sleep, it is advisable to reduce the duration and speed of walking.
3. Regularity... The positive effect of the classes will be only if they are carried out systematically. It is advisable to do this at the same time.

You need to control your breathing. You need to breathe through your nose. If the pace increases, then you can do it with your nose and mouth. The norm is the absence of shortness of breath.

How to walk: fast or slow?

The rate of steps per day for women allows you to get the result of losing weight very quickly. However, the walking style may vary. Walking quickly improves the functioning of the respiratory and circulatory systems. If your health is valuable, then it is advisable to choose this option. The disadvantage is quick fatigue.

Walking slowly is also good for your health. Fatigue does not come quickly, so you will get more through this way. While walking, almost all muscles work, so gradual weight loss is ensured. Which option to choose depends on personal preference. Alternating methods are also allowed.

Basic types of walking

To make your classes enjoyable, you can choose the appropriate training option. Each type provides a slimming effect if all principles are followed. Walking is of the following types.

https://youtu.be/cGanTmimy08

Sports walking

She has a high speed and established technique. And if the latter are violated, then the athlete is removed from the distance. Keep your shoulders still.

It is important that the jogging leg is fully extended when going through the vertical.

When moving, the feet should touch the ground with the entire plane. Such activities are useful for women of any age. The advantage is the reduced shock load on the joints. Exercise improves the condition.

Walking in place

For women who are not accustomed to heavy loads, walking in place is perfect.It has a healing effect, it uses almost all muscles. Weak muscles become strong and the body toned. An important rule is the level of elevation of the legs. The knees should be raised higher, but without pain. Such walking is not long, there is no severe fatigue after it.

Weight Loss Hiking

Even regular walking has a positive effect on the body:

1. A large load falls on the muscle fibers of the legs, due to which the thighs, buttocks, and calves lose weight.
2. The cells receive the right amount of oxygen and burn calories.
3. When walking, heat and energy are released, which regulates metabolism and accelerates the breakdown of body fat.
4. Digestion is normalized.

Stair walking

The duration and frequency of classes depends on age, weight, fitness, health. If you are overweight, it is advisable to train from 2 sets "up and down" to 2-3 floors. The duration of the entire lesson is 10-25 minutes.

Gradually, an increase in the load is allowed up to 6-8 approaches. If shortness of breath appears, you need to stop exercising and rest. Then you should contact a specialist if it does not disappear for a long time.

Winter skiing

The benefits of such an exercise are associated with accelerating metabolism, and this breaks down fat. Therefore, to lose weight, you need to do an hour 3-4 times a week. For 1 hour of walking, 600 kcal is spent. This activity is also suitable for diabetics. This will allow you to lose weight without endangering your body.

Walking on a treadmill

The waste of calories with such an activity is quite large - about 250-300 calories are compressed in 1 hour at moderate intensity... This is the same as 150 grams of lean, cooked beef. With constant training, the metabolic rate increases, which will help to quickly eliminate excess fat and gain muscle mass. Stamina also increases.

Nordic walking

With excess weight, heavy loads are prohibited due to the heavy load on the joints. Scandinavian walking allows you to get slim.

In 1 hour, 30% more calories are consumed compared to a regular walk.

On relief terrain

When choosing such a walk, health and age must be taken into account. Young and healthy people can focus on speed, and older people - on duration. Exercise helps you lose weight and improve your body's health. They also noticeably improve well-being and improve the quality of life.

With weights

Such exercises improve the body's endurance, strengthen the heart and blood vessels. The leg muscles after training will be strong and elastic. The main benefit is fat burning. Exercise builds up muscles, removes the stomach. There is also a tightening of the lower part of the rectus abdominis muscle, lifting and reducing the volume of the buttocks.

How much do you need to run per day to lose weight

If you run regularly, the effect of losing weight will be noticeable very quickly.

It is important to consider the type of activities:

1. Jogging... This technique is ideal for improving endurance. You don't need to follow any special rules for this. You have to run monotonously. The duration of the classes depends on the desire. If you exercise 3 times a week, then it will be enough to run for about 1 hour.
2. Interval... Training consists of alternating periods: acceleration is replaced by moderate jogging and then walking. It is allowed to study up to 2 hours a day.
3. Tempo... Training involves running fast and over long distances. It trains endurance and allows for fast weight loss. If the state of health allows, you can exercise for 1 hour 3 times a week.
4. Repeated... The technique is to use medium to long distance until you feel completely tired. You can practice up to 1 hour.

Where should a beginner start?

To start running, you need to have a great desire to do it. Equally important is the selection of comfortable shoes. Training can be harmful if not properly fitted. It is desirable that they be free, 1 size larger.It is best to purchase special sneakers. When trying on shoes, you need to move around in it, jump, appreciating the convenience.

From clothes for the summer, they choose a T-shirt or a sled, pants or shorts. You also need socks and a cap. It is important that things are made of natural fabrics. In winter, they dress in 3 layers: T-shirt, turtleneck and windbreaker. Things should not hinder movement and be very warm. Women also need special underwear. It is advisable to run on special sports grounds.

Parks are also suitable for this. You should not go jogging along the roads, because polluted air impairs the quality of your workouts. Even before a light jog, a warm-up is necessary. It is necessary to perform swinging movements of the arms, legs, lunges, half-squats, bends, body and head rotations. With the help of these simple exercises, muscles are warmed up, they are given elasticity.

Cooling down after running allows you to return to normal. The load on the heart is reduced, blood stagnation is not allowed. Also, the normal pulse, pressure, temperature is restored. With the help of simple exercises, the intensity of the pain decreases. For this, jogging, walking on toes, bending to the ground, exercises for flexibility are used.

Weekly Running Program for Beginner

Beginners should not immediately start intense exercise, as this can greatly harm the body.

A simple plan should be followed:

This workout is great for beginners. The other three days are rest. You can practice every other day. Gradually, the loads can be stronger.

Increased load. How to increase the number of steps

It is helpful to use the 10% rule. The intensity of the classes should be increased by this figure every week. If you manage to walk about 10,000 steps every day, then the next week this figure will be 11,000.

It can also be calculated in km or minutes. Thanks to this technique, an addiction to intense stress will form. And this means that it will be possible to find the desired harmony and maintain it.

What should be the heart rate when walking. How to measure it

Walking quickly is a gentle sport. They are especially useful for women, since the heart and blood vessels are not exposed to dangerous loads. The pulse rate while walking is 100-120 beats per minute. It is important to monitor your heart rate.

Do not overload yourself if the pulse is very fast, because it is dangerous to health... In this case, it is necessary to reduce the time and pace of movement. There are several areas on the human body that help identify the pulse.

Change it with:

• wrist area;
• bend of the elbow;
• armpit;
• temples;
• neck and groin;
• feet.

Usually, the heart rate is detected through the neck or wrist. These are the most accessible places.

Contraindications

Strong physical activity is prohibited when:

1. Nearsightedness, glaucoma... Intense running can lead to retinal detachment.
2. Chronic ailments during an exacerbation... It is better to consult a doctor about jogging, as active training worsens the condition.
3. Colds... You should wait until you recover and then resume training, otherwise complications may appear.
4. Diseases of the joints... Running puts a lot of stress on the back, knees, so exercise aggravates the problems.
5. Respiratory diseases... When running, the lungs and bronchi work intensively, so there may be an exacerbation of asthma and pulmonary insufficiency.
6. Diseases of the heart and blood vessels... Cardio is good for healthy people. If you have heart problems, then constant jogging can be harmful.
   
7. Old age... After 50 years it is difficult to endure heavy loads. But Scandinavian walking, yoga, Pilates, stretching will do.

If there are contraindications to running, you can choose another sport. There are many other stresses that have a positive effect on well-being.

Recommendations of doctors

In order for the effect of training to be excellent, you must follow a few simple tips:

1. You have to run on an empty stomach... The load after eating is very difficult, it makes the body work harder, disrupts food processing. Therefore, it is better to run before breakfast. Have a protein breakfast on your workout day. The athlete's diet should not contain fatty and fried foods. After sports, cereals with milk, potatoes with meat are suitable.
2. A full sleep is required. An adult needs about 8-9 hours per day. If less time is spent on sleep, then negative changes are observed in the body.
3. It is advisable to get rid of bad habits... Alcohol and smoking can worsen a person's condition. With such habits, it is more difficult for a person to move, tune in to constant training.

Hiking and jogging have almost only one benefit. Compliance with the norm of steps per day for women allows you to quickly find a slim figure and maintain it.

Article design: Anna Vinnitskaya

Video about correct weight loss when running or walking

Run or walk to lose weight: