Соавтором этой статьи является Michele Dolan. Мишель Долан — персональный тренер, сертифицированный BCRPA, из Британской Колумбии. Работает персональным тренером и инструктором по фитнесу с 2002 года.
Количество источников, использованных в этой статье: 26. Вы найдете их список внизу страницы.
Физические нагрузки – обязательное условие похудения. Похудеть и удерживать вес без спорта крайне сложно. [1] Несмотря на то, что ходьба не считается высокоинтенсивным видом нагрузки, она позволит вам разнообразить свой день, избавиться от лишних калорий и повысить уровень своей физической подготовки. Если ходить хотя бы 30 минут каждый день, можно ежедневно расходовать на 150 калорий больше. [2] Кроме того, ходьба, в отличие от быстрого или медленного бега, подходит многим людям благодаря небольшой нагрузке на организм. Чтобы похудеть быстрее, старайтесь чаще ходить.
Сайт о похудении, здоровом образе жизни и уходе за собой
ходьба для похудения
Ходьба является замечательным средством похудения. Я похудела с помощью пеших прогулок на 4 килограмма за 1 месяц, и что самое замечательное, вес не возвращается, как бывает после разных диет. Кроме того что ходьба один из самых простых способов похудеть, так она еще оздоровляет ваш организм. Данная статья сайта blogkaty.ru посвящена ходьбе для похудения и пользе ходьбы для организма. А так же, я подробно опишу свой опыт похудения с помощью ходьбы. Если вы хотите похудеть и улучшить свой внешний вид, то ходьба является лучшим помощником в этом деле.
Польза ходьбы для похудения для красоты и здоровья
Кроме того что вы похудеете с помощью обычной ходьбы, есть еще несколько положительных моментов для вашей красоты и вашего здоровья.
1. С помощью ходьбы вы избавитесь от целлюлита. Ведь во время ходьбы активизируются все внутренние обменные процессы организма. Он начинает активно сжигать жир, и сжигает он его и с проблемных зон целлюлита.
2. Ваше лицо очиститься от прыщей, если они у вас есть. Пропадут темные круги под глазами, а так же улучшится цвет лица. Все это связанно активизацией обмена веществ в организме, за счет чего, кровь начинает активно питать клетки кожи лица.
3. Ходьба уменьшает уровень холестерина в крови, который негативно отражается е только на нашем здоровье, но и на нашем внешнем виде.
4. Ходьба уменьшает риск сердечно-сосудистых заболеваний.
5. Для профилактики остеопороза врачи рекомендуют пешие прогулки.
6. Кроме того что вы потеряете лишний вес во время ходьбы, вы еще и накачаете мышцы ног и попы.
7. После диет, если вам удалось сбросить вес, ваша кожа испытывает стресс и не всегда успевает подтягиваться, а при похудении с помощью ходьбы, кожа становиться эластичнее и проблемы с обвисшей кожей не возникает.
Основные преимущества похудения с помощью ходьбы:
1. Для того что бы худеть с помощью ходьбы вам не понадобиться специальное оборудование или абонемент в спорт зал. Достаточно просто найти удобную одежду и обувь. Для бега нужна специальная экипировка, а для ходьбы подойдет обычная удобная обувь без каблука, а вместо спортивного костюма всегда можно использовать джинсы.
2. Во время ходы наше тело не отрывается от земли как во время бега, следовательно, нагрузка на позвоночник минимальная. Поэтому у ходьбы практически нет противопоказаний.
3. Во время ходьбы работают все мышцы ног: мышцы бедра, мышцы голени и даже ягодичные мышцы, кроме потери лишнего веса вы еще и приобретёте стройную фигуру.
4. Просторов для ходьбы огромное количество, вы можете каждый день менять маршрут и наслаждаться окружающей средой. Это конечно если вы живете вблизи парка, если же вы живете в мегаполисе, то просторов меньше, но место для прогулок всегда можно найти, главное иметь желание.
5. Нагрузка на организм не такая сильная, поэтому ходьбой можно заниматься ежедневно.
6. Вы всегда можете взять с собой за компанию свою подругу или молодого человека, прогулка окажется интереснее и пройдет быстрее.
7. Во время ходьбы для похудения можно слушать музыку и аудиокниги с помощью плеера или телефона.
8. Если использовать шагомер, который можно бесплатно скачать из интернета и установить на ваш мобильный телефон, вы посчитаете количество калорий, которые вы сожгли во время ходьбы. И тогда вы уже будете думать, стоит ли съеденная шоколадка часовой прогулки.
Если вы не спортсмен и у вас проблемы со здоровьем. Если после 5 минутной ходьбы у вас начинается отдышка, то начать свои тренировки ходьбы для похудения желательно с начального уровня. Уже через месяц вы перейдете на уровень выше. Самое главное не прыгать через голову. Если вы начнете с очень сильных нагрузок, вы очень быстро устанете и забросите свои занятия. Ходить для похудения нужно в удовольствие.
Уровень 1 «Начальный»
Общее время ходьбы: 25-30 минут. Чередуйте быструю и спокойную ходьбу. 1 минута ходьба в быстром темпе, 1 минута ходьба в спокойном темпе. Если вам тяжело, сядьте на лавочку, передохните, только не забудьте вычесть время отдыха из общего времени ходьбы. Старайтесь заниматься ежедневно, и уже через месяц вы перейдете на следующий уровень.
Если в спорте вы не новичок, если у вас прекрасное самочувствие, то можно сразу выбрать средний уровень ходьбы для похудения.
Уровень 2 «Средний»
Общее время ходьбы: 1 час. Вам будет необходимо чередовать быструю и спокойную ходьбу, но интервал между ними существенно увеличился по сравнению с начальным уровнем. Вам будет необходимо пройти 15 минут в спокойном темпе, это время называется разминкой, затем 30 минут в быстром темпе. И закончить тренировку необходимо 15 минутной спокойной ходьбой. Старайтесь ходить в максимально быстром темпе. Лучше всего если вы будете идти в горку, тогда и нагрузка будет больше и мышцы попы и ног прокачаются интенсивнее. Если вам тренировки среднего уровня покажутся легкими, то вы можете перейти к уровню для профессионалов.
Уровень 3 «Профессиональный»
Общее время ходьбы: 1-1,5 часа. Эта уровень так же базируется на чередовании быстрой и спокойной ходьбы. Но ходить в быстром темпе необходимо не менее 1 часа. Вы можете разбить 1 час на 2 части по 30 минут или ходить весь час в быстром темпе. Все зависит от вашего уровня подготовки и самочувствия. Ходя по 1 часу в день в быстром темпе в течение недели вы будете терять больше 1 килограмма в неделю.
Если вы мечтаете приобрести стройную фигуру, но диеты и спорт не для вас, то ходьба для похудения идеальный метод избавления от лишних килограммов. Вы не только избавитесь от лишнего веса, вы еще и свое здоровье укрепите, а так же улучшите все показатели вашей красоты. Ходите с удовольствием, и вы обязательно добьетесь потрясающих результатов.
P.S. Занимайтесь ходьбой регулярно и не забывайте подписываться на новые статьи, а так же вступайте в группу Блог Кати в контакте:http://vk.com/blogkaty
Анекдот для любителей юмора 🙂
Женская логика —
«Лучше по-хорошему скажи,
иначе я сама додумаю, хуже будет!»
Ходьба для похудения подходит практически всем. Ею можно заниматься, независимо от
- времени года,
- погодных условий;
- местности, в которой вы живете;
- возраста;
- уровня физической подготовки.
Найти время для нее в повседневной жизни достаточно просто. Для занятий не придется покупать абонемент и специальную экипировку, выделять время на посещение тренажерного зала, тратить средства на проезд к месту занятий.
Бег или ходьба для похудения — что эффективнее?
Когда говорят о простой физической активности для снижения веса, первое что приходит на ум – это бег трусцой. Однако он подходит далеко не всем. К примеру, начинать заниматься бегом людям физически неподготовленным, особенно в зрелом возрасте достаточно рискованно:
- велика вероятность травм суставов и сухожилий;
- в процессе бега значительно повышается нагрузка на сердечную мышцу;
- людям со значительным лишним весом бегать крайне тяжело.
Пешие прогулки в умеренном темпе доступна даже тучным людям в возрасте, при этом они являются даже более эффективным способом сжигания запасов жира.
Интересно: Эксперименты показали, что
– за 60 минут бега можно сжечь около 550 ккал, при этом 50% из них приходится на жиры;
– за 60 минут пешего хода количество сжигаемых калорий несколько меньше — 350, но процент жировой ткани, которая тает – целых 65%.
По своему оздоровительному эффекту пешие тренировки в умеренном темпе не уступает популярному бегу, но, в отличие от него
- не имеет ограничений по состоянию здоровья;
- травмобезопасна;
- является естественной формой активности.
Польза ходьбы
Этот вид активности не только поможет снизить вес. Польза пеших прогулок в бодром темпе принесет пользу и всему организму в целом:
- Во время тренировки происходит интенсивная вентиляция легких, клетки насыщаются кислородом – в результате обмен веществ ускоряется.
- Активное движение способствует нормализации процесса пищеварения.
- Пешая ходьба отлично тренирует сердечную мышцу положительно влияет на состояние сосудов.
- Такая активность способствует снижению сахара и холестерина в крови.
- В процессе регулярных тренировок повышается общая выносливость организма.
- Основная нагрузка приходится на бедра и ягодицы, поэтому мышцы этой части тела становятся упругими и подтянутыми.
- Длительные пешие прогулки способствуют избавлению от стресса, повышают настроение, помогают снять нервное перенапряжение.
Таким образом, если вы только присматриваете для себя наиболее удобную, легкую и доступную форму занятий — этот вид активности будет отличным выбором.
Важно: Отсутствии противопоказаний касается только движения пешком в среднем темпе. Ходьба быстрая и с нагрузкой имеет ряд противопоказаний:
- заболевания сердца и сосудов;
- сахарный диабет;
- дыхательная недостаточность;
- болезни почек.
Правильная ходьба для похудения
Ходьба для похудения будет несколько отличаться от привычной. Чтобы получить заметный эффект и не навредить своему организму, необходимо соблюдать следующие правила:
- Пешую активность надо начинать с разминки. Чтобы разогреть мышцы и суставы, подготовить к предстоящей нагрузке сердце, первые 10 минут следует идти в медленном темпе, постепенно увеличивая его.
- Резко заканчивать тренировку также не следует: незадолго до ее окончания постепенно снижайте скорость. После завершения занятия хорошо сделать несколько упражнений на растяжку.
- Чтобы пешие прогулки помогли стать стройнее, необходимо во время тренировки следить за ЧСС (частотой сердечных сокращений). Ее пределы можно рассчитать по формуле Карвонена:
- Нижняя граница ЧСС = (220 – число полных лет — пульс в состоянии покоя) х 0,6 + пульс в состоянии покоя.
- Верхняя граница ЧСС = (220 – число полных лет — пульс в состоянии покоя) х 0,8 + пульс в состоянии покоя.
Рассчитав свой диапазон пульса, необходимо следить за его состоянием во время движения. Удобнее всего это делать при помощи пульсометра или ориентироваться по качеству дыхания: вы должны не задыхаться и быть в состоянии говорить, при этом двигаясь достаточно активно.
- Оптимальное время для тренировки – утром, через час после неплотного завтрака. В утренние часы метаболизм особенно активен и жировые запасы будет расходовать проще. В течение 2 часов после тренировки есть не рекомендуется. Можно ходить и вечером, но не менее, чем за 120 минут до сна.
- Тренироваться лучше всего в кроссовках для бега. Одежду подбирать достаточно легкую, чтобы во время ходьбы не было жарко, но защищающую от ветра и дождя в непогоду.
- Чтобы сделать тренировки максимально полезными, проводите их в экологически благополучных местах, вдали от дорог с интенсивным автотрафиком – в парковой зоне, в лесу, на тихих пешеходных улицах, на стадионе.
- Соблюдайте правильную технику:
- во время совершения шага стопа должна плавно перекатываться с пятки на носок;
- шаг должен быть не слишком широким, передвижение короткими шажками сделает ходьбу более эффективной;
- активная работа рук поможет сжечь несколько дополнительных калорий и даст возможность поработать мышцам верхней части тела.
Важно: Ходьба помогает сжигать лишние калории, но решающим фактором при похудении все же будет коррекция питания и соблюдение небольшого отрицательного энергетического баланса в течение дня с учетом вашей физической активности.
Ходьба для похудения: сколько нужно ходить?
Считается, что нормальный уровень физической активности здорового человека соответствует 10 тыс. шагам. Такое количество шагов позволяет преодолеть расстояние около 8 км.
Теория 10 000 шагов родилась в Японии в середине 60-х годов одновременно с появлением первого электронного шагомера. Современные исследования подтверждают ее правильность. Сейчас образ жизни человека характеризуют, исходя из количества шагов, которое он проходит в течение дня:
Количество шагов в день | Образ жизни |
меньше 5 тыс. | сидячий |
5 -7 тыс. | малоподвижный |
7- 10 тыс. | умеренно активный |
10 — 12,5 тыс. | активный |
Более 12,5 тыс. | очень активный |
Чтобы эффективно помогать похудению, вы должны идти непрерывно в течение 60 минут или более – только в этом случае организм начнет расходовать жировые запасы, накопленные ранее.
Не старайтесь сразу ставить себе цель гулять по полтора-два часа или проходить расстояние в 20 км. Даже часовая пешая прогулка может оказаться слишком утомительной для неподготовленного человека. Начните с получасовых тренировок, постепенно увеличивая их продолжительность.
Примерная программа ходьбы для похудения:
- Первая неделя: 4 дня по 30 минут
- Вторая неделя: 5 дней по 40 минут
- Третья неделя: 6 дней по 60 минут.
Далее можно увеличивать длительность тренировки, однако стоит оставить один день в неделю для отдыха и восстановления сил.
Да здравствует разнообразие!
Попробуйте различные виды пешей активности:
- Ходьба на беговой дорожке для похудения. Для такой тренировки не нужно выходить из дома в плохую погоду, дорожка позволяет легко контролировать пульс и нагрузку. Минус — отсутствие свежего воздуха и визуальных впечатлений.
- Скандинавская ходьба позволяет сжигать на 46% больше калорий, чем обычная. В ходе тренировки действуют более разнообразные группы мышц. Такая тренировка подходит представителям старшего поколения и людям со значительным лишним весом.
- Интервальная ходьбаотличается от обычной чередованием медленной и быстрой ходьбы – для похудения такая тренировка эффективнее обычной ходьбы с постоянной скоростью.
- Ходьба по лестницепозволяет сжечь максимальной число калорий (до 500 в час), при этом расход энергии при подъеме будет гораздо больше, нежели при спуске.
- Ходьба с уклоном вверх позволяет тем эффективнее сжигать калории, и чем выше угол наклона. Она сочетает в себе силовую и кардио-нагрузку и позволяет укрепить мышцы ягодиц и ног.
- Ходьба на месте менее эффективна, чем ходьба по улице или на беговой дорожке, но все-таки позволяет сжечь больше калорий чем в состоянии покоя. Чтобы увеличить ее эффективность, желательно активно работать руками.
На сколько можно похудеть во время пеших прогулок?
Эффективность пеших прогулок, как и расход калорий во время них, будет различным в зависимости от
- вашего исходного веса;
- скорости движения;
- характера местности и дорожного покрытия;
- веса в вашей одежды и обуви и пр.
И всё-таки тем, кто только начинает тренироваться, интересно, каковы результаты ходьбы для похудения?
Опыт людей, практикующих этот вид активности для снижения веса, показывает, что при регулярных тренировках приблизительно по 60 минут в день можно похудеть за неделю до 2 кг, а за месяц – сбросить 5-8 кг.
Однако следует понимать, что показатели это примерные и добиться сколько-нибудь ощутимых результатов можно при соблюдении следующих основных условий:
- Ваши энергозатраты превышают количество калорий, поступающих в организм с пищей.
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