Walks in the morning. Simple walking for weight loss
Enter Citizen Ambassador
“Guests,” or rather, visits and visitations, could begin even before lunch. Dear friends were also welcome after six in the evening. In hospitable and hospitable Moscow, daytime visits are accepted - a reception day once a week was considered an absurd, although fashionable, custom. For “intimate” (personal) visits they often arrived at 10 o’clock, and for business visits – starting at noon and no later than 14:00.
Countess Sophia Choiseul-Gouffier, talking about the emperor’s stay in Warsaw in 1815, notes: “Alexander, for the sake of entertainment, loved to make morning visits to the ladies without warning them in advance; he found one in a Chinese bonnet, the other at the moment when she was wryly and hastily throwing her cap over her unkempt hair. By the way, the vice-queen had a runny nose because she left the bath too hastily when she was informed of the sovereign’s arrival.”
In the fatherland, visits were made strictly on occasion, of which there were up to twenty births just in case in life: ceremonial, painful and because there was nothing to do. Congratulatory visits are made: to New Year, on Easter, on a name day or birthday, after a wedding to newlyweds - acquaintances and relatives. Thank you visits: after a ball, a dinner party, after a wedding, young people - to their friends and relatives, after a home concert or performance, etc. Farewell visits are made before the departure of those leaving. Visits to express participation are made to the sick and after the funeral. A detailed list is given in the book “ Everyday life nobility of Pushkin's time" by Elena Lavrentieva.
The same return visits from the newlyweds turned out to be no less tiresome wedding tradition than counting money from greeting “cards” at night. No less tedious, but, however, not as profitable.
Mikhail Buturlin
“I didn’t say that for the sake of observing the old, stupid Moscow etiquette, which my mother-in-law adhered to,” recalls Count Mikhail Buturlin, “on the next day of our marriage, they put us young people in a carriage, in which we spent three whole days visiting all possible and impossible aunts, uncles, cousins, to the degree of relationship lost in genealogical archives, and then everyone on both (i.e., marital sides) ... Oh, how I cursed this barbaric custom and how I envied the English, whose newlywed couple left church, the two of them go somewhere for a few days and immediately get used to each other.”
Self-recusal was allowed to a select few: persons of advanced years had the right not to give visits to younger ones; bosses - to subordinates, and ladies - to men. Another important reason was (no, not death - as we remember, a visit is also supposed to be made on this occasion) ... illness. The ill owner or mistress of the house had the right not to receive guests. Often this only served as a reason to refuse the visitor.
The social shift in terms of visits was made easier by the fashion for Business Cards. At the end of the 80s of the 18th century, they became widespread in Europe, and then in Russia. There was no longer any need to visit all relatives and acquaintances in person; it was enough to hand the doorman a card, or business card, as they said then.
There were also incidents. “Ms., let’s call her Prokuratova, leaving for the all-night vigil on Easter Day, gave the servants the task of delivering business cards. The maid, delighted at the departure of her mistress, hastily handed over the fortune cards lying next to them to the “courier-servant” instead of business cards. As a result, “an honorable and respected lady is served a false woman. They put a bunch of stupid red tape on the chairman's desk. With hypocrisy and slander they greet the pious aunt Prokuratova, who a minute before had gone deep into reading piety... A scandal broke out. They assure that since then the little fortune-telling cards previously printed by the candy-makers have disappeared, but many have remained in memory of Ms. Prokuratova, who still apologizes in society to this day” (the story is given in the book by Elena Lavrentieva).
Greeted according to dress code
Rich inner world carried to guests carefully wrapped in a business suit. As Lieutenant General Dmitry Kolokoltsev wrote, in the morning, before lunch, it was customary to make visits in frock coats and epaulettes. “Tailored according to Parisian fashion”, at the beginning of the 19th century they became a reason for irony. “In their new uniforms they saw French livery and with mocking annoyance, looking at their new decoration - at the epaulettes, they said that Napoleon was sitting on the shoulders of all Russian officers,” wrote the famous memoirist Philip Wiegel. He is echoed by the French Ambassador to Russia, Armand de Caulaincourt: “Everything is according to the French model: sewing for generals, epaulettes for officers.” By lunchtime and in the evening, the military came already in uniform. The same rule was observed by civilians: for dinner and evening they appeared in formal clothes - in a tailcoat.
Alexandra d'Ogger (Senyavina) set up her home on the Promenade des Anglais and said that on reception day she easily receives her in the morning. She ordered her cousin Kirill Naryshkin to come in a frock coat, regardless of the weather. One day he appeared, all splashed with mud, water flowing from his boots. “Cousin, you look like a hunchback, and the weather is beautiful today.”
Trends in business suits for men and women were learned in fashion magazines. The main rule is universal - know when to stop: the suit should not be too formal.
“Elizaveta Nikolaevna was a pious and kind woman, but she didn’t have the slightest idea about the capital’s customs, and probably didn’t want to ask, or didn’t know how... So, for example, she’ll come to Moscow in the fall and dress up her daughter in a ballroom a dress, very expensive, good and rich, and covered in diamonds and pearls, he takes the girl with him and makes visits in the morning. I used to feel very sorry for the poor thing that my mother, out of her simplicity and ignorance of what is customary, embarrassed her so much...” said Elizaveta Yankova (nee Rimskaya-Korsakova).
“A Russian woman in evening clothes in the morning” is not comme me il faut, but wearing underwear is almost a sin, which is why they changed clothes three times a day. For breakfast we went out in “désabille” (“morning attire”). In it we saw family or close friends. For metropolitan fashionistas, such decoration could consist of expensive Parisian toilets with a deliberately careless appearance. The morning dress of a provincial young lady consisted of a simple home-cut dress, wide “loose jackets” and the like. By lunchtime you were supposed to “get dressed,” that is, change your toilet. In the evening, in the city, when going to the theater or to a ball, in the village, evening dresses were worn on holiday.
It's late for dinner. Leave quickly
Evening events are not so much a pastime as a form public life. Here you could show yourself in the best light or ruin your reputation. By the early 1820s, with dinner starting closer to four o'clock, evening meeting times moved to 10 p.m. Although not so long ago - in the second half of the 18th century. — private evenings began at seven.
Rich people's balls were scheduled on certain days and so that, if possible, the schedules did not coincide. Invitations to them were brought in advance, almost 8 days in advance, so that the ladies had time to get ready and decide what to wear. Those invited, for their part, gave an answer in advance whether they could be there or not.
At the end of the dancing, the host of this celebration of life organized dinner for the guests. They often ate at two or three o'clock in the morning. And then they left “in English” - without saying goodbye to the host or thanking him for the evening, so as not to distract him from the other guests. But over the next week they paid a return visit of thanks.
The ball was not the only opportunity to have a fun and noisy night. There were other options: from decent masquerades to “games of riotous young men, thunderstorms of guard patrols” (as in “Eugene Onegin” they called single drinking parties in the company of young revelers, officer-brothers (duelists), famous “naughty people” and drunkards). The ball, as a decent and completely social pastime, was opposed to this revelry. “War and Peace” describes a story in which Pierre Bezukhov distinguished himself: “The three of them got a bear somewhere, put it in a carriage and took it to the actresses. The police came running to calm them down. They caught the policeman and tied him back to back to the bear and let the bear into the Moika; the bear is swimming, and the policeman is on him.”
From real examples. At the very end of the 1820s, Count Mikhail Buturlin and his friends tore the double-headed eagle, scepter and orb from the sign and marched with them through the city center. This “prank” had quite dangerous political implications, being the basis for criminal charges of “lese majeste.” He got away with the incident, but the next thing - an attempt to feed a bust of the emperor with soup in a restaurant - was punished: Buturlin's civilian friends were exiled to civil service in the Caucasus and Astrakhan, and he was transferred to a provincial army regiment. This is no coincidence: “crazy feasts”, youth revelry against the backdrop of the Arakcheevskaya (later Nikolaevskaya) capital inevitably took on oppositional tones.
Masquerade “hoaxes” sometimes also had a very comical outcome.
Here is a case in the Moscow Assembly of Nobility. “Fine gloves and a thin cambric scarf fitted a young and... pretty woman. A crowd of young people followed an attractive stranger; no one dared to approach her; she finally met one young man, took his hand and went for a walk with him. The young lucky man was delighted. After a long conversation, he asks permission to take her home... The dear young lucky man spoke about love, about pleasure, about the secret premonition of bliss that worried him that evening. During this humming, the carriage stops at his house: “It’s amazing how he didn’t know her until now; such a close proximity, and he didn’t figure it out. He could not possibly hope for such happiness...”
At the last phrase of the young man, the lady enters the porch, the footman comes out with a candle; the lady takes off her mask and then the young man recognizes... his mother!.. He became embarrassed and fell silent.
“Go to the ball if you want,” said Mrs. ***.
“No, I’d rather stay at home. Otherwise, it’s not the same as meeting my grandmother.”
Everyone is different and each of us has a different idea of the ideal start to the day. So, for one, the ideal morning is cold and hot shower and a hearty breakfast, and for some people it’s always included in their regimen morning running. Another person believes that jogging can be replaced by walking - the benefits are the same, but there is zero harm.
We usually go in for sports in order to get healthier and lose weight. That is why it is important for us to know what is more useful - running or walking. I want to say right away that for health walking is healthier, if only because it has no contraindications. Running, in addition to being contraindicated in the presence of certain diseases and health problems, among other things, can cause harm in incorrect technique movements.
This is general information about running and walking and which is more useful. Let's look into the details. Moreover, there is a lot to understand here, therefore walking and, especially running, have a number of features and nuances that you need to know about.
Choosing between good and very good is, of course, not at all easy. This is probably even more difficult than choosing the lesser of two evils, but neither walking nor running, of course, can be considered evil, although running, for example, has a number of contraindications and can even lead to some problems. So, if your foot mechanics are incorrect while running, you can easily injure your joints, and if you run too intensely on an empty stomach, the body will begin to take energy not from fat, but from muscles, i.e. the process of “burning” muscles will begin (muscles are very important for good metabolism and when they are lost, the empty space is immediately filled with fat).
Weak joints and back will suffer even more.
Run with extreme caution or choose a different activity if you have problems with blood pressure and cardiovascular systems Ouch.
Don't run when it's too hot heavy weight(in this case, it is better to first lose a little weight and only then start exercising).
Don't run in the morning if you haven't gotten enough sleep or are sick; it's better to take a break and start exercising when you feel better.
Try not to run along highways (it’s better to go to a park or forest).
Thus, if you have problems with the spine, joints or cardiovascular system, be sure to consult your doctor. In this case, you can replace running with walking, which has the same positive aspects as running (increasing immunity, strengthening muscles, buttocks and legs, losing weight, strengthening the respiratory and cardiovascular systems), at the same time, walking practically has no contraindications - anyone can practice this sport, regardless of level physical training, age, weight and health status.
Therefore, if for some reason running is contraindicated for you, you can easily replace jogging with walking. You can walk both in the morning and in the evening. If you are going to go for a walk in the morning, be sure to do it on an empty stomach. If you walk on an empty stomach, fat burning will begin faster. At other times of the day, you can exercise no earlier than 2 hours after your last meal. Try to “walk” for at least 30 minutes. It is advisable to practice walking every day, but it is also acceptable to practice walking 3 to 5 days a week.
However, running is also not bad when the right approach also helps improve health. In order to minimize the possibility of joint and back injuries, it is only important to teach how to place your feet correctly and choose high-quality shoes suitable for running. So, you need to land on your front foot (keeping your knee slightly bent). Then you need to smoothly roll your foot from heel to toe and stand on the entire surface of the foot. The sole of running shoes should be soft and elastic and thick enough in the toe area. Also, try to choose shoes that are fairly lightweight.
If you decide to run in the morning, you should not do it immediately after breakfast. Better eat an apple, muesli or drink sweet tea. When going for a run, be sure to do several exercises to warm up your muscles (squats, swings, torso bends and head turns). In the warm season, you can do exercises right outside, and in winter - indoors (yes, yes, in winter you can and even need to run - this will not only allow you to keep fit at this time, but will also strengthen your body). After jogging, stretch your legs, back and abdomen, and 30 minutes after completing your workout, you can have a hearty breakfast (it is also recommended to drink water only after 15-30 minutes after training). You can also try interval training, i.e. alternating running and walking.
Running and walking are two great sports that will not only improve your overall health, but will also make you happier, more resilient and more productive. So what is better – running or walking? Personally, based on all the information above, I can conclude that neither walking nor running is better, it’s just that walking is more suitable for some, and running for others. Although, if you look from the other side, walking is still better, because it suits almost everyone without the slightest exception, while with running you need to be very careful so that instead of improving your health and getting rid of extra pounds, you don’t end up with the opposite result.
On the other hand, as fitness trainer Georgiy Geborgiz says, no one can insist that you do only running or only walking. The main place in the final choice is occupied by a person’s character and his preferences (and, of course, his state of health - author’s note). Some people prefer a brisk run, while others prefer leisurely walks that help them relax and take their mind off problems.
Walking for weight loss is simple, inexpensive and safe way for weight loss.
Many people believe that walking, as such, is not effective method for weight loss, but at the same time, they do not use any others, citing the fact that they do not have enough time, energy and money.
You don’t need money to walk, you just need comfortable shoes. The only thing you need for this method of weight loss is time, and even more - intention.
Today in this article I will try to highlight all the benefits of walking for weight loss. And the first point will be like this:
Running or walking?
Many people who are losing weight with a grieving look say: “I can’t run, I can’t get up in the morning and run.”
Or even advisers who advise everyone on how to lose weight generally believe that if a fat person doesn’t run, he won’t lose weight at all.
But in fact... it’s not necessary to run at all, and if you have excess weight more than 15-20 kg, then there will be too much stress on the joints and spine.
Well, now, let's move on to more useful information.
The benefits of walking
Where to begin? I dug through a bunch of material about walking, because I had never thought before that there was a special walking method for losing weight. It seemed to me that if a person losing weight can make time for walking, then this will already be progress!
In fact, in my opinion, there is no such special walking that specifically burns fat; there is a stronger and a weaker load.
Naturally, if you walk at a fast pace, you will burn more calories; if you move slowly, you will burn fewer calories. This is clear to every person.
Of course, first of all, equipment is important - clothes and shoes. Clothes - desirable sports suit, so that before a walk you can do a warm-up, stretch your muscles, then walking will be more effective.
Shoes are the most important and necessary attribute, preferably sports shoes, sneakers or sneakers.
Especially if you use fast walking or sports walking, then the sneakers will ensure the safety of your feet.
The usefulness of walking is undeniable; it provides a full load on the body and involves all the important systems of the body - the respiratory, cardiovascular, and of course, the muscular system.
- help strengthen muscles, joints and vertebrae;
- accelerate blood circulation, saturate tissues with oxygen;
- improve the condition of the cardiovascular system;
- normalize blood sugar and cholesterol levels;
- improve the body's endurance, relieve shortness of breath;
- suitable even for people who are very overweight;
- do not require the purchase of any sports equipment;
- available at any age and at any level of training;
- help get rid of stress, depression, nervous tension.
When the pulse accelerates, the speed of blood flow increases and the supply of oxygen to our vessels increases, which has a very positive effect on the removal of toxins from the intercellular space, and the vessels are also well cleaned of cholesterol deposits.
What should your heart rate be?
Ideally, when you walk, you can talk without being out of breath, and of course you can’t sing :)
The pulse is calculated according to this scheme:
220 – your age – 50 = upper limit
For example: 220 – 30 – 50 = 140, with such a load – maximum benefit.
At what speed and how long should you walk for the greatest effect?
If you are just starting out, then there is no need to chase speed. And although you and I always walk, such a targeted load will be stressful for the body. Initially, you need to walk at a low speed of 2-3 km/h (5,000 steps), and gradually increase to 5 km/h (10,000 steps).
How do you know how many kilometers you've walked?
A pedometer helps a lot in this matter; it is the simplest option.
Or another option, if you approximately know the width of 1 step, you can first calculate how many steps you will take in a certain amount of time, and then multiply.
After all, you will walk for a certain time, which means a certain number of steps.
Personally, I always focus on the time and the pace at which I walk; if I walk slowly or at an average pace, then I try to walk longer.
How often should you go?
Of course, regularity is the main rule if you decide to lose weight or simply improve your health. It is advisable to walk every day for at least 30 minutes, and gradually increase the time.
The ideal option would be a walk in the park in the fresh air, or at least in places where there is low air pollution. Of course, you should not walk in places where the air is heavily polluted; in this case, there will be more harm than good.
If you have never exercised purposefully, then start with the minimum, and this will depend on how you feel.
If the weight is heavy and you don't move much, then start with 1,000 steps or even less, and gradually increase the amount of time and steps.
How is this walking different from normal walking?
The whole foot should work: you need to place your heel first, then roll it onto your toe and push off harder - work with both legs equally.
Ideally, imagine your foot as a round ball that needs to be rolled along the ground - from heel to toe: this way you can burn more calories and maintain a healthy spine.
Posture should be level: back straight, shoulders turned and lowered freely, head held so as to look forward and not at your feet; the stomach is tightened, the buttocks too.
The pace of walking is accelerated not by increasing steps: simply move your legs faster, helping yourself with your arms bent at the elbows at an angle of 90°C - no need to press them to your body.
It is necessary to reduce the pace at the end of the walk gradually so that your muscles do not hurt: slow down your step and walk slowly until your pulse returns to normal.
While walking, try to breathe through your nose.
Is it possible to drink?
You can not only drink, but also need to.
Before you go for a walk, be sure to drink a glass of water and take a small bottle with you. While walking, you can take a few sips, but under no circumstances should you become dehydrated.
Walk before or after meals?
It’s an interesting question; there are so many specialists, so many opinions. Some people suggest going on an empty stomach, others 2 hours after eating, there are options that only before breakfast, etc.
The fact is that the body is a smart and self-sufficient system, and also self-healing.
And if you went for a walk and made an effort during the walk, this does not mean that calories were burned only during the walk.
There was a certain load on the muscles, on the joints, on all systems of the body, and recovery lasted more than one hour, but throughout the day, and maybe longer.
Remember any experience you have had when you overtrained and then (the next day) your muscles hurt.
What does this mean? It’s about restoring the integrity of the body, and it makes efforts and spends resources on restoration, which means that calories are wasted.
That is why all the debate about when to eat becomes irrelevant.
Do you think just because few calories will be spent?
No, simply because after eating, our body completely switches to relaxation, this is elementary physiology.
A person has eaten and feels some heaviness, and this is not comfortable during exercise. physical activity. I want to lie down and relax; after eating, all animals lie down and rest, or sleep.
And if you ate some time ago, even if not even 2 hours have passed, but you want to move, then move for your health, just focus on your sensations in the body.
And you don’t need to follow other people’s instructions about when and what to do.
How to increase efficiency and fat burning?
The greater the load on the muscles, the greater the effect for weight loss.
If you plan to only do walking, and want a more pronounced effect in the form of lost kilograms, then you can use incline walking.
What is tilt walking?
This is when you walk up a hill or climb stairs, the steeper the climb, the greater the load.
Walking on the stairs, an alternative to step aerobics, first you go up and then go down. Be sure to pay attention to the condition of your knee joints, if they hurt or swell, then you should not get carried away with walking up the stairs, it will more harm, especially if you are heavy.
The easiest option is to walk in place.
Remember, before in physical education, each lesson began with a warm-up, and there was always walking in place.
If you don’t have the opportunity to set aside time for a walk, then walk in place for at least 10-15 minutes, and you will already have a certain effect.
You can walk always and everywhere, and it is not at all necessary to set aside a special time for this, the most important thing is the desire.
When is it better to go - in the morning or in the evening?
Everything is individual, what is more convenient for you, what is more comfortable, and it all depends on your life schedule. If you are a night owl and wake up quite late, then the morning option is definitely not suitable for you. You shouldn’t force yourself, because you won’t last long, and it’s not a matter of willpower at all, but of comfort.
Be sure to focus on your habits, because if you have never walked before specifically to lose weight or simply to maintain health, then it takes time to develop such a habit, and then the need.
And don’t forget that when you start walking purposefully, you are wasting time that was previously occupied with something.
And habits are surprisingly strong! 🙂
Therefore, pleasure, comfort, pleasant sensations must be present and no violence against oneself.
In conclusion, I would like to say a few words about the fact that the majority of people cannot find time even for a 30-minute walk. Because you need to get dressed, get ready and go for a purposeful walk. And this is not laziness at all, this is the rhythm of life and also stereotypes.
Now, for example, you are looking for information about walking, you have read a lot of materials (I think, not only on my website) and you have the feeling that this is not all quite simple, and you need to bother and mentally prepare for a long time.
And, just as important, you need to follow some rules (for example, race walking), and often ends with reading, thinking and scoring.
Well, maybe a few people do it for a few days and then stop, because they want quick results in the form of weight loss.
And walking gives results with long-term use, but immediately you feel cheerfulness and good health.
If you are a working person, then it is quite possible that you find it difficult to find time to practice walking purposefully.
If your work is far enough from home and you travel by public transport, then walk to the next stop after work, or if you are very tired, then leave 15 minutes early and walk the first stop.
I can speak from my experience, I regularly need to buy groceries (like you, I think), I go by car to buy groceries for the week on weekends.
But during the week, I buy small things - bread, milk, etc.
I always walk, and I think in advance which store I will go to, I try to choose the furthest one so that I can walk more, but of course, this depends on how heavy the bag will be.
I try to do such grocery shopping trips to the “distant store” every day, and you know, over time a habit has developed, a persistent desire to leave the house arises, regardless of the weather.
Yes, of course, I don’t do any special walking, but I try to walk every day, and I get great pleasure from it.
Do you walk, or are you just getting ready? Write about it in the comments, and if you have certain results, then give hope and inspiration to those who read this article.
Best regards, Natalia.
P.S. I found a very useful video “10 rules of walking for weight loss”
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