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Trčanje, vježbanje i vožnje biciklom fizičke su aktivnosti koje se najčešće sugeriraju svima onima koji žele izgubiti višak kilograma. Međutim, intenzitet ovih fizičkih aktivnosti ne prija svima, zbog čega bi mnogi radije hodali. Zbog toga se postavlja pitanje: koliko je hodanje učinkovito kada je u pitanju mršavljenje?

Prema riječima fitness trenerice Hannah Davis, ako u kombinaciji s pravilnom prehranom dnevno napravite oko 15.000 koraka, gubitak kilograma vam je zagarantiran, piše Žena.

"Ne brinite ako ne počnete odmah s tom brojkom, polako povećavate broj koraka. Samo naprijed", rekla je Davis i dodala da je u ovakvom "pothvatu" najvažnije biti dosljedan, odnosno napraviti mjesta za njega u vašoj svakodnevnoj rutini. Ovo su još neki načini da hodom što prije dođete do svoje željene figure.

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1. Pratite brojke uz pomoć aplikacija

Svaki pametni telefon danas ima automatski ugrađen brojač koraka, ali postoje i aplikacije koje daju detaljnije povratne informacije i statistike o dnevnoj fizičkoj aktivnosti i potrošenim kalorijama. Jedna od njih je "Map My Walk by Under Armour". 

2. Nastojte dnevno ići u tri 20-minutne šetnje

Prema istraživanju s Univerziteta George Washington, ljudi koji su hodali 15 minuta nakon svakog obroka imali su bolju kontrolu šećera u krvi od onih koji su napravili jednu 45-minutnu šetnju u danu. Na ovaj način šetnja nakon ručka sprječava pad šećera i potrebu sa slatkišima, koja se uglavnom javlja oko 15 sati. Ovo također olakšava postizanje brojke od 15.000 koraka.

3. Tri puta tjedno idite u "brzu šetnju"

Lagani tempo hoda neće ubrzati rad vašeg srca, što je potrebno za uspješno sagorijevanje masti u tijelu. Zbog toga trebate pojačati intenzitet vašeg hoda. Ovo je najlakše postići tako da svoj napor zamislite kao ljestvicu od jedan do 10 te u svojoj brzoj šetnji primijenite napor s ocjenom šest ili sedam. Tri puta tjedno po 45 minuta ovakve šetnje vrlo brzo će vam pokazati željene rezultate.

4. Hodajte uzbrdo 

Hodanje na traci pod nagibom, penjanje uz stepenice i šetanje uzbrdicom pomaže u izgradnji mišića i ubrzavanju metabolizma. Certificirana trenerica atletike Tina Klein tvrdi da su planine i brda savršeni tereni za pojačavanje intenziteta šetnji, jer tijekom kretanja tijelo prirodno mora upotrebljavati različite mišićne grupe. 

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5. Kratki intervali "žestokog" hoda

Kako biste pojačali broj sagorenih kalorija u šetnji, preporučeno je dodavanje kratkih intervala brzog hoda. Nakon 10 minuta lagane šetnje kojom se zagrijavate, potrebno je šetati brzim tempom po 15-20 sekundi na početku svake minute - deset minuta. Tada se ponovno vratite svom ugodnom tempu i nakon deset minuta napravite isto. Kada vam kratki i brzi intervali postanu lakši, pojačajte njihov intenzitet. 

6. Pratite unos kalorija

Kod gubitka kilograma šetnjama, potrebno je svoju prehranu učiniti bogatom proteinima, ali kalorično prilagođenu deficitu. Kalorični deficit može se izračunati pomoću razlih aplikacija ili calorie kalkulatora, u koji je potrebno unijeti trenutačnu kilažu, ciljanu težinu i razinu fizičke aktivnosti koju uključujete u svoju rutinu. 

7. Uvijek birajte dulje puteve

Svaka sitnica u vašem danu može biti prilika za nekoliko koraka. Primjerice, vaš lift zamijenite stubama, po kruh i namirnice umjesto automobilom, odite pješice. S vremenom će malene preinake u vašoj rutini rezultirati bržim prikazom ciljane brojke na ekranu koji prati vaše korake. 

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Pomoću ovih savjeta brzo ćete se ‘prošetati‘ do tijela iz vaših snova, rezultate ćete primijetiti već nakon par tjedana [num_of_authors] => 0 [author] => Joomla\CMS\User\User Object ( [isRoot:protected] => [id] => [name] => [username] => [email] => [password] => [password_clear] => [block] => [sendEmail] => [registerDate] => [lastvisitDate] => [activation] => [params] => [groups] => Array ( ) [guest] => 1 [lastResetTime] => [resetCount] => [requireReset] => [_params:protected] => Joomla\Registry\Registry Object ( [data:protected] => stdClass Object ( ) [initialized:protected] => [separator] => . ) [_authGroups:protected] => [_authLevels:protected] => [_authActions:protected] => [_errorMsg:protected] => [userHelper:protected] => Joomla\CMS\User\UserWrapper Object ( ) [_errors:protected] => Array ( ) [link] => /autor/2024-05-11-14-58-21-264 [profile] => stdClass Object ( [id] => 1342 [gender] => m [description] => [image] => 1342.png [url] => [group] => 0 [plugins] => {"customparams_author_school":"","customparams_author_title":"","customparams_author_title_categoryid":"3","customparams_fb_link":"","customparams_tw_link":""} ) [avatar] => /components/com_ocm/images/placeholder/user.png ) [numOfComments] => 0 [mainImage] => https://static.slobodnadalmacija.hr/images/slike/2023/01/10/24116482.jpg [galleryCount] => 4 [hasImage] => 1 [mainImageAuthor] => Shutterstock [mainImageDesc] => [popup_gallery] => Array ( [0] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/01/10/24116482.jpg [title] => Shutterstock ) [1] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/01/10/24116475.jpg [title] => Shutterstock ) [2] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/01/10/24116476.jpg [title] => Shutterstock ) [3] => stdClass Object ( [src] => https://static.slobodnadalmacija.hr/images/slike/2023/01/10/24116477.jpg [title] => Shutterstock ) ) [bgPosition] => [videoType] => allvideos [text] => {OCMSplitter}

Trčanje, vježbanje i vožnje biciklom fizičke su aktivnosti koje se najčešće sugeriraju svima onima koji žele izgubiti višak kilograma. Međutim, intenzitet ovih fizičkih aktivnosti ne prija svima, zbog čega bi mnogi radije hodali. Zbog toga se postavlja pitanje: koliko je hodanje učinkovito kada je u pitanju mršavljenje?

Prema riječima fitness trenerice Hannah Davis, ako u kombinaciji s pravilnom prehranom dnevno napravite oko 15.000 koraka, gubitak kilograma vam je zagarantiran, piše Žena.

"Ne brinite ako ne počnete odmah s tom brojkom, polako povećavate broj koraka. Samo naprijed", rekla je Davis i dodala da je u ovakvom "pothvatu" najvažnije biti dosljedan, odnosno napraviti mjesta za njega u vašoj svakodnevnoj rutini. Ovo su još neki načini da hodom što prije dođete do svoje željene figure.

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1. Pratite brojke uz pomoć aplikacija

Svaki pametni telefon danas ima automatski ugrađen brojač koraka, ali postoje i aplikacije koje daju detaljnije povratne informacije i statistike o dnevnoj fizičkoj aktivnosti i potrošenim kalorijama. Jedna od njih je "Map My Walk by Under Armour". 

2. Nastojte dnevno ići u tri 20-minutne šetnje

Prema istraživanju s Univerziteta George Washington, ljudi koji su hodali 15 minuta nakon svakog obroka imali su bolju kontrolu šećera u krvi od onih koji su napravili jednu 45-minutnu šetnju u danu. Na ovaj način šetnja nakon ručka sprječava pad šećera i potrebu sa slatkišima, koja se uglavnom javlja oko 15 sati. Ovo također olakšava postizanje brojke od 15.000 koraka.

3. Tri puta tjedno idite u "brzu šetnju"

Lagani tempo hoda neće ubrzati rad vašeg srca, što je potrebno za uspješno sagorijevanje masti u tijelu. Zbog toga trebate pojačati intenzitet vašeg hoda. Ovo je najlakše postići tako da svoj napor zamislite kao ljestvicu od jedan do 10 te u svojoj brzoj šetnji primijenite napor s ocjenom šest ili sedam. Tri puta tjedno po 45 minuta ovakve šetnje vrlo brzo će vam pokazati željene rezultate.

4. Hodajte uzbrdo 

Hodanje na traci pod nagibom, penjanje uz stepenice i šetanje uzbrdicom pomaže u izgradnji mišića i ubrzavanju metabolizma. Certificirana trenerica atletike Tina Klein tvrdi da su planine i brda savršeni tereni za pojačavanje intenziteta šetnji, jer tijekom kretanja tijelo prirodno mora upotrebljavati različite mišićne grupe. 

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5. Kratki intervali "žestokog" hoda

Kako biste pojačali broj sagorenih kalorija u šetnji, preporučeno je dodavanje kratkih intervala brzog hoda. Nakon 10 minuta lagane šetnje kojom se zagrijavate, potrebno je šetati brzim tempom po 15-20 sekundi na početku svake minute - deset minuta. Tada se ponovno vratite svom ugodnom tempu i nakon deset minuta napravite isto. Kada vam kratki i brzi intervali postanu lakši, pojačajte njihov intenzitet. 

6. Pratite unos kalorija

Kod gubitka kilograma šetnjama, potrebno je svoju prehranu učiniti bogatom proteinima, ali kalorično prilagođenu deficitu. Kalorični deficit može se izračunati pomoću razlih aplikacija ili calorie kalkulatora, u koji je potrebno unijeti trenutačnu kilažu, ciljanu težinu i razinu fizičke aktivnosti koju uključujete u svoju rutinu. 

7. Uvijek birajte dulje puteve

Svaka sitnica u vašem danu može biti prilika za nekoliko koraka. Primjerice, vaš lift zamijenite stubama, po kruh i namirnice umjesto automobilom, odite pješice. S vremenom će malene preinake u vašoj rutini rezultirati bržim prikazom ciljane brojke na ekranu koji prati vaše korake. 

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Shutterstock Shutterstock Shutterstock Shutterstock
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ZdravljeBRZO HODANJE

Želite se riješiti viška kilograma? Pomoću ovih savjeta brzo ćete se ‘prošetati‘ do tijela iz vaših snova, rezultate ćete primijetiti već nakon par tjedana

Piše MOZAIK SD
10. siječnja 2023. - 13:50
24116482
PREMIUM
Galerija
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Trčanje, vježbanje i vožnje biciklom fizičke su aktivnosti koje se najčešće sugeriraju svima onima koji žele izgubiti višak kilograma. Međutim, intenzitet ovih fizičkih aktivnosti ne prija svima, zbog čega bi mnogi radije hodali. Zbog toga se postavlja pitanje: koliko je hodanje učinkovito kada je u pitanju mršavljenje?

Prema riječima fitness trenerice Hannah Davis, ako u kombinaciji s pravilnom prehranom dnevno napravite oko 15.000 koraka, gubitak kilograma vam je zagarantiran, piše Žena.

"Ne brinite ako ne počnete odmah s tom brojkom, polako povećavate broj koraka. Samo naprijed", rekla je Davis i dodala da je u ovakvom "pothvatu" najvažnije biti dosljedan, odnosno napraviti mjesta za njega u vašoj svakodnevnoj rutini. Ovo su još neki načini da hodom što...

#HODANJE#BRZI HOD#ŠETNJE
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11. svibanj 2024 16:58