3 foot training approved by experts for better physical and health form

Research has revealed that walking is a surprisingly solid health and fitness strategy. Our bodies were made to walk. However, there is more than one way to make the most of these daily steps. Health Talked to three experts with different approaches to an enriching walk so that you can choose the best method for you.

“From a purely physiological point of view, Walking increases your heart rate and burns calories“, David Kirsch, a celebrity coach, said Health. “But it is also a great way to increase your body-spirit connection, to focus on your breathing, to spend time in nature, to meditate and de-stress.”

For beginners, it involves working up to 10,000 steps a day, which is the predefined daily objective on most fitness trackers. Ten thousand daily steps are a good target to keep your heart healthy And manage the weight. However, after having controlled this, challenge yourself to reach 15,000 to 25,000 daily stages.

“Ten thousand should become the bare minimum,” noted Kirsch. To amplify the intensity of your walks, try a hilly landscape or wear ankle weight and the hand of two to three pounds.

Incorporating toning exercises every few minutes, such as leaps, slots on foot, squats or squat jumps, can also help, suggested Kirsch. The addition of these movements in intervals will help you build muscles, improve heart health and increase endurance.

“Walking is so good for you,” said Kirsch. “It’s an excellent start and complete any wellness program.”

“Walking is one of the best tools for weight maintenance,” said Amy Rothberg, MD, endocrinologist and clinical professor of internal medicine in the division of metabolism, endocrinology and diabetes at the University of Michigan, Health. “It’s aerobic, that engages some of the greatest musclesAnd it is possible for most people. “”

“Walking for at least 30 minutes a day, five days a week, helps maintain healthy weight,” said Dr. Rothberg. In addition, you don’t have to record half an hour simultaneously. “You can do your 30 minutes in 10 minutes throughout the day,” said Dr. Rothberg.

In addition, walking for short periods goes quickly, which can be even better for you than walking for 30 minutes in a row. Short and vigorous activities can help increase your overall fitness levelAnd low -intensity exercises, such as walking to the rapid rate, can help burn part of the body’s stored fat.

Walking in pieces of time can give you little confidence To keep you motivated too. “Whether it’s park further or walking to meet a colleague, you have a feeling of accomplishment,” said Dr. Rothberg. “It is these little successes that end up establishing good habits.”

“”The addition of racing intervals to your walks can help you burn more calories“Jeff Galloway, a racing coach, said Health. “In addition, immersing yourself in the race like that allows you to set up your distance while avoiding injuries.”

Start with jogging for five to 10 seconds per minute for 10 minutes, working gradually up to 30 minutes. Once you have won this goal, add more jogging periods until you can jog for 30 seconds per minute for 30 minutes.

“Finally, you can build up to short on foot. For example, walk for 30 seconds, then run for 60 seconds. This method can help you train for a 5 km or even more race,” noted Galloway.

“If you are a regular runner with an average of 10 minutes of Mile, alternating 90 seconds of racing with 30 seconds of walking,” suggested Galloway. “If you on average a 12 -minute mile, try alternating 60 seconds of running and 30 seconds of walking.”

In addition to these three methods, here are other techniques to continue to walk interesting:

• Change your rhythm.
• Walk on a slope in a gymnasium or add altitudes such as hills or stairs to your route.
• Take a walk outside.
• Ask a friend to join you.
• Listen to music.
• Try a walking meditation.
• Keep a trace of your progress.

Walking is an easy way to introduce movement into your routine. Research suggests that walking at a decent rate can reduce certain health risks than race.

Cank CAN:

• Reduce the risk of heart disease, diabetes and certain cancers
• Lower LDL cholesterol (“bad”)
• Improve sleep
• Stimulate
• Reduce the risk of mental health problems

Having a quick walk of five minutes every thirty minutes can improve metabolic health (how the body burns the energy of food and drinks), reduce blood sugar and reduce blood pressure. Walking with groups can also improve quality of life and reduce the risk of depression.

In addition, walking is good for weight management. A 2017 study revealed that a 12 -week moderate intensity walk program decreased belly fat in women with obesity or is a higher weight than that discussed with their doctor. The program has also increased Maximum oxygen consumption (VO2 max), which is the highest quantity of oxygen that a person can use during the exercise. Knowing your V02 Max can determine your level of physical shape.