Walking is one of the best exercises to fight obesity

Walking common mistakes

I saw a lot of people who engage in hiking to lose excess weightBut they unfortunately Commit terrible mistakes There are five common errors committed them while jogging

Walking is one of the best kinds of sports that you can start with sports, especially if your were not previously engaged in sports ..
All you need to start is comfortable shoes and comfortable cotton clothes,
The first you need to walk for 10-15 minutes and then gradually increase the duration of each week to up to 45 minutes a day rate of three to five times a week. To be useful it must walk the walk at a fast pace to increase the heart rate to slow to be Walking does not cause the intended purpose if the person is walking, for example a speed of 2 mph, the energy consumption of the rate of 120-240 calories / hour.
But when walking speed of 4 miles / hour, the consumption of energy rises to 360-420 kcal / hour. To increase the interest of walking, try to walk in the way of its high simple it will lead to increased effort and increased heart rate. There is no harm in walking contrary to some types of sports that may lead to injuries

 Recent studies have proved useful in:1 - treat cardiovascular diseases: saluting advised heart patients gradually walking, jogging, and because they lead to: A - Strengthening the heart muscle and increase cardiac output effectively.
B - loss and reduce the harmful fats and cholesterol in the body.
C - increase the proportion of protective fat from hardening of the arteries and useful to the body.
2 - Treating hypertension: it showed a lot of studies the feasibility of the treatment of high blood pressure light and moderate intensity walking and jogging daily for one hour to two hours, even without resorting to drugs in many cases.
3 - treatment of obesity and overweight: it is with the diet the cornerstone in the treatment of obesity, and that burning significant amounts of calories and calories contained the body.
And has a first and essential role to maintain the weight and persistence, and so continue to walk daily.
4 - Treatment of muscle and joint pain: a lead to the softening and ease of movement and activity of the joints and the range of effectiveness in addition to muscle relaxant and flexibility while easing tension and cramping, which was out, and also strengthen the bearing muscles and joints.
5 - treatment of indigestion and spasm syndromes of the colon and chronic constipation, where it helps the bowel movement and pain relief Colony Add to ease the gas and feeling bloated and nausea. With the organization of emptying the colon.
6 - help in the process of normal breathing to strengthen breathing muscles and pectoral muscles, which increases capacity and pulmonary gas exchange vessels and thus improve the effectiveness of breathing and lung function in many chronic respiratory diseases.
Importantly, the usefulness of this simple and light sport get used to it that the rights and the program almost daily or weekly without interruption and can use the time to walk through to review some of the small books or read

 Guidelines and Tips

Before you start the program treadmill requires taking into account the following:Wear athletic clothing appropriate for the sport of walking, depending on the weather (summer and winter).
The performance of physical exercise setting (warm) before beginning a walking program.
The performance of relaxation exercises (calm) at the end of a walking program.
The performance of some exercises that lead to the strengthening muscles and lengthened.
Requires the withdrawal of the benefit or suction of the inside of the abdomen while walking with the ease of breathing.
Must take into account the following facts:

Knowledge of the distance prescribed for walking.
Knowledge of the period of time to travel the distance.
Know the number of repetition times to travel the distance.
Know the rest periods between each repetition.
Refer to the guidance and medical advice.
Refer to the warm-up exercises and calm.
And finally to you these tips:
Do not drive your car for a distance of less than a kilometer, one at the performance of your business daily.
Choose a place for your car away in attitudes in order to appreciate to walk the distance.
Try to walk a great distance every day when you perform your daily home and work.
Always avoid the use of elevators for the rise to the top and would prefer to get onto the stairs and do not forget if you are able to run Do not walk, and if you are able to walk does not stop, and if you are able to stand do not sit, and if you are able to sit not lie down , and do not forget to say the prevailing (Exercise and enjoy happiness, health and fitness).

1the inclination of the head down: cause pain in the back, neck and shoulders, so you should, and now to walk with your head held high, and your eyes forward, to avoid the pain altogether.

2 - bending back or forward: it must be the chin horizontally, and the spine is vertical, and shoulders relaxed.

3 - the broad steps: causing pressure on the foot at the expense of other, better to be shorter, faster steps.

4 - walk without moving the arms: the arms must be used to add power and walking speed, and should be commended arm by 90 degrees, and that is Orjehthma forward and back to help in the process of balance.
5 - swing arm is a plus: It must be elbow close to the body, and move forward and backward.