Good Lifestyle

Walking Is not a great way to improve your blood flow, feel better and burn some extra calories every day. If you make the right decisions when you go out - you walk faster, you change your land, you mix your itineraries, and you strive to walk further and improve whenever walking is a wonderful practice of exercise. Low impact and moderate intensity supplied with a range of benefits to your body. (For more on what these are these, see here forWhat happens to your body when you walk more.)

But if there is a disadvantage to walk for physical fitness is that it can become repetitive - and a little stacked - quite quickly. You can rectify it by mixing in your walks a lot of very good advice and tricks that can raise the overall market experience and make it more productive but also more enjoyable. In this spirit, we asked several top coaches and experts in walks for their travel tips for exercise, and here are answers. And if you are a dedicated fitness walker, make sure you are up toThe worst shoes on foot every day, according to a new study.

Regular walking on foot or "equilibrium" can feel repetitive, especially if you constantly walk the same routes. One way to keep your fresh walksand burnparcel More fat in the process is to incorporate interval walks in your routine. The interval walk is a form of high-intensity interval training that requires you to vary the pace of your walks by working in shorter bursts of the truly intense walk.

"By varying the speed of your walk, especially in some rhythm interval work, you will increase your heart rate and increase your caloric expenses, allowing you to lose more weight over time," saysTom Holland, MS, the SCCS, Cissn, a physiologist of the exercise and the author ofThe micro-drive plan: Get the body you want without the gym in 15 minutes or less a day.

Hollande advises a walking interval workout that goes like this: 1) Walk at an easy rate for 10 minutes to warm up, 2) then for 30 seconds, take a power walk in which you walk as fast as possible, after What you can, after which you can. Slow down for easy walking (repeat at least 9 times) and 3) an easy walk of 10 minutes. And for more on the benefits of walking, learnWhat has been walking for only 20 minutes a day done to your body, according to science.

The Nordic Walk, founded by Finnish skiers who wanted to stay in shape during the off season, is a more intense version of walking in which the person uses walking poles specially designed to propel them. Nordic Walkers will tell you that it's a better workout, and more fun because it takes you more deeply in nature.

Research Realized by Bristol Nordic Walking in the UK found that Nordic Walking burned 45% calories more than regular march. "Nordic walking brings a lot more muscles as the ordinary walk - your chest, your arms, shoulders, abs and other main muscles are all involved as well as your legs," say the experts toBristol Nordic Walking. "In addition, the Poles proxiguate you to help you walk faster, increase your heart rate and reduce energy."

If you are walking intervals - or a fitness form in which you increase your rhythm - it is crucial to get your heart rate up to the optimal area to maximize your fitness gains. "The interval walk will provide a better caloric burn than the state of equilibrium, or a casual, walking, because it will increase the heart rate in the appropriate zone," said Timothy Lyman, CPT, NASM-PES, Director Training programs for the feet of the fleet.

Here are his tips for finding the right area: "There is no perfect rhythm for the interval walk. The level of effort simply needs to feel hard or about 70 to 80% of what is a person capable of. What is the constant part capable of feeling and what if the fast part feel like? I come back to push the rhythm and the rhythm of recovery here. The fast part should Having the impression of being out of breath, while the casual part should feel easy enough to drop at heart rate. "

If you are new to intervals, Lyman says that a good walking interval drive would be two intense walking distance followed by a slower minute and "systematically for 30 minutes".

A less used tactic to increase the intensity of your walks is to wear a weighted backpack, otherwise known as "rucking". "It is based on the March exercise activity loaded in the army and it's a great way to make the promenade harder when it's too easy," says Josh Schlotman, CSCSSS. "You can start with Simply putting light weights in a backpack and gradually build your strength from there. You can always recover a ruck bag designed to keep more weight. "

Schlottman also advises its clients to take their flat land walks. "I'll get them clined to increase the intensity and reach a higher heart rate," he says. "Ideally, they will wear a heart rate monitor so that they can measure how much the intensity of the hillwalk. I will calculate their ideal heart rate areas and focus on the climb of the hill up what they get their heart rate in this area. "And for more walking for better health, make sure you are aware ofOne of the main side effects of leaving in one hour one hour, for example experts.

One way to make sure your walks feel cool and less boring is to add music or podcasts. But the key is to make sure it's good songs or podcast speeds, so you're shaking up walking faster. "If you want to perform an endurance, you have to find a regular beat because the faster tempo makes you recover your pace without even noticeing," says Samantha Clayton, a former Olympic sprinter who is the VP of sport performance and aptitude in Herbalife.

According tofootage and teacherMarie MurphyThe Dean of Research and the Director of the Ulster Doctoral College of Ulster University in the UK, the song "I must feel" by the peas of the Black Eyeds is the perfect workout of walking with a BPM of 128.

For his part, Andy Hoffer, CPT, a coach, a yoga instructor and bodybuilder, says that you can not go wrong with songs that you like to have a BPM from 135 to 140. If you prefer to listen to a podcast, advises- Does it you do not have to listen to normal speeds. Rather, increase it until the speed of "X1.35" or "X1.5".

Although it is not a credibility fitness expert of any fitness band, motivationalShawn Anderson is something of an expert on their own, having personally traveled thousands of kilometers from at least seven countries in recent years. His fastest walk was 550 miles in 27 days throughout Spain.

Here are his biggest tips to improve your walks. "1) I walk multiple and different routes because it removes potential boredom. 2) To challenge me, I have a timed record for each of the loops I do so that I can measure my sharpness and my Improvement. 3) I always wear a bottle of water with me to avoid dehydration. 4) If I make a 10+ miler, I take my iPod with me when the songs always help me find a second and a third wind With tired legs. And 5) I keep a small snack in my pocket in case I need extra energy. "

In addition, consider adding strength training. According toGarret Seacat, C.S.C.S., performing lively aerobic exercises to lose weight than the formation of force - but combined, you will lose even more. "If your goal is weight loss, a aerobic exercise (walking or running) burns a quantity of statistically significant fat that weight lifting," he says. "However, when you combine aerobic exercises and lifting weights of a total of 30 minutes a day, 5 times a week, people lose much more."

It continues: "Keeping yourself [first!] Walking 3-5 times a week can help you achieve your weight loss goals when keeping in mind every 45 minutes walk will burn 250-500 calories. Well That it does not sound a lot, five walks a week will rely on a period of negative calories of 1250-2500! With a balanced diet, you will be about to reach your weight loss goals in a safe and efficient manner! "

Seacat advises you to use the "Talk Test" to make sure you walk fast enough: "Walk to an intensity that allows you to complete more than two sentences without having to catch your breath," he says. "I can not not say more than a few words? Chances are you're going too hard to continue. If you feel that you could tell a friend an entire story? You walk too easily. "Find the Goldilocks area and you will just walk right!

"No running program will only be successful if you do not stick to it, and the best way to stick to a walking program is to make it fun," says Jeanette Depatie, CPT, author ofThe big chick works! and founder ofEveryone can do exercise. "Love to talk with people? Walk with someone else. Love the silent meditation? Find a nice place to walk that makes you feel in peace. Love tunes? Make a playlist and pack jams. BPM (speed) From the music in beating per minute) can be a great tool to keep you on the right track. But more importantly that it remains inspired and have a good time. "

"I recommend morning and evening walks, ideally when the sun rises and just before sunset", advises the coach of health and fitnessTchaad Walding, Dpt, co-founder nativepath, you would be wise to program them at exactly twice a day .. "You want to expose your eyes and eyes in the sun to help you align your body with its natural circuading rhythms. It helps the body Naturally produces cortisol (a stress hormone) in the morning and allows it to be reduced in the afternoon and the evening. The lower cortisol has been proven to help people stay weight. "And for more good advice from healthy life, see here for theSecret exercise tips to reduce your weight for good.