After a simple and free walk and one of the easiest ways to become more active, and get rid of excess weight and become healthier.
Be taken lightly by walking as a sport, but a perfect sport for people of all ages and in all fitness levels who want to become more active.
It was found that regular walking reduces the risk of chronic diseases, such as heart disease and diabetes type II, asthma, stroke and some cancers.
Use this guide to increase the amount of walking you do every week, and to achieve maximum health benefits.
before you begin
The pairs of shoes is all what you need from equipment. Which comfortable shoe provides adequate support and does not cause blisters will do.
Wear loose clothing that allows you to move freely. Choose thin clothes instead of heavy and chunky clothing.
If you are going to work, you can wear normal work clothes with a comfortable pair of shoes.
For hiking, you may want to take some water, healthy snacks, additional blouse, cream and sunscreen sunglasses and a hat in a small bag.
If you start to walk longer distances and routinely, you may want to buy a waterproof jacket and some shoes for more difficult routes.
Beginning
Start slowly and try to build your own system for walking gradually. To get the health benefits of walking, aerobics should be Activity (antenna) moderate density. In other words, it must be faster than the promenade.
Moderate-intensity aerobic activity means that walking fast enough to raise your heart rate and sweat a little. One way to determine the appropriate speed is to be able to speak, but you can not frequency song favorite lyrics.
Try to walk 10,000 steps a day. In any case, most of us walking between 3,000 and 4,000 steps a day, Access to 10,000 is not a difficult step that appears.
If you can, at first, walking quickly for a few minutes only, this is a good thing. Do not exaggerate on the first day.
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