Hiking for weight loss - how to burn 2000 calories on a walk around town

How to lose weight on New Year holidays, if you do not want to go to the gym?

Experts answer.

To be in good shape, it is not enough to go to the gym. It is important to stay active throughout the day. Remember your physics lessons – a body in motion tends to stay in motion. But this law works the other way around – the less you move, the more you don’t want to do anything. The easiest way to avoid this is to love walking. We found out how many calories walking burns and how to make a trip to the city more effective.

Fitness trainer, director of the Sports and Fitness Department at the Atlantika Swimming Pools in St. Petersburg.

Start with a calm walk, actively working with your hands. Here the muscles of the back and shoulder girdle are included in the work. In addition, walking works the whole body. The leg muscles, such as the back and front of the thigh, gluteal and calf muscles, take on a great load. You can spend about 150-200 kcal/h while walking like this.

Then gradually increase the pace of walking, but do not switch to running. Here the energy expenditure increases to about 300 kcal/h. Your heart rate should not increase much. Your benchmark is the ability to speak without shortness of breath, calmly, without panting. At a medium pace, the amplitude of movements increases. Thanks to this, the load on the muscles also increases, the heart actively pumps blood, which means that more oxygen enters the body. After a few kilometers, reduce the speed until the full recovery of breathing and a pleasant feeling from physical activity.

Maria: In order to put more strain on your leg muscles, strengthen your knee joints, tighten your gluteal muscles, work your calves, and strengthen your feet, find a staircase or slide. After a few climbs up, you’ll feel your legs getting heavy due to the blood rush. When climbing, don’t forget to actively work your arms – bend your elbow as you would when running and slightly tilt your body forward. This is to avoid strain on your back muscles. With the help of such lifts you can burn about 500-600 kcal/h. If you calculate the total amount of calories spent for such a walk, you will get about 1000.

Tartalomjegyzék

What else to do in the city to lose weight?

Go to the skating rink

This is not only interesting, but also effective in terms of weight loss. You will be able to burn about 200-280 kcal/h. Here there is a load not only on the muscles of the legs, but also on the abs, back and shoulder girdle. Also during winter fun perfectly work the vestibular apparatus and stabilizer muscles.

Sportmaster PRO Expert, Candidate Master of Sports

Get out to the rink every weekend and train for at least an hour, you can even two. Refuse to rent skates, and then your own equipment will become an additional burden. Exactly how much you will be able to lose will depend on your body weight – a person with an average weight will use about 300-500 calories for training at the rink.

Play snowballs

An effective and fun workout is playing snowballs – here you need to run, and dodge, and bend over. You will get a whole complex of exercises and a full-fledged exercise. For half an hour of winter entertainment you can spend about 150 calories and get a charge of positive emotions.

Make a snowman

Daniel: Another way to spend time actively is to make big snowmen and snow forts. The snowman should be big – at least one meter in diameter. In this case, we use both hands and feet. The bigger the ball – the more effort is required to push it forward. The shoulder girdle, cortex, quadriceps and calf muscles will be involved. Plus you’ll burn about 150 calories in half an hour.