Walk It is one of the most used activities by people who want to abandon a sedentary life and do not have time or desire to go to the gym. It is the choice of many people to lose weightand it really works but only when they are met a series of guidelines.
It is important to keep in mind that one of the main variables to burn calories is the weight and speed To walk. At the same walking speed, a person who is heavier will achieve burn more calories.
Another factor to take into account isThe time spent walking. According to a study published in ‘The American Journal of Sports Medicine’ carried out on overweight women, after 6 months walking every day they lost 10% of their weight, but they did not lose weight until they exceeded 30 minutes daily walking. Another work from the University of Sungkyunkwan, in Korea, found that you can lose weight up to 2.7 kilos by walking 50 to 70 minutes three times a week for three months.
For the result to be superior, it is advisable to combine the exercise with a hypocaloric diet,a strategy that can help you lose up to 7 kilos in 12 weeks and that it is also very beneficial to reduce the cholesterol and blood pressure.
The problem may be that for many people walking 50 minutes at a time every day can be very complicated, but this should not be an excuse, since there is also the option of doing two 25-minute brisk walks each one, with which 1.7 more kilos are lowered.
Walking every day between 30 and 60 minutes not only benefits your figure, it also increases good cholesterol and reduces bad cholesterol, lowers blood pressure and improves the mood. The result is a healthier heart and less likely to have diabetes.
In order not to give up the habit after a short time, it is recommended start with 15 minutes a day at a comfortable pace to increase the time each week in 10 to 15 minute intervals, up to one hour a day. From here, going up in time and intensity is a personal choice. As you lose weight, you have to walk faster and opt for more complicated terrain. Walking with weights in hand increases the intensity and loses weight more.
Tricks to not abandon the habit of walking
- Change the route.
Divide the time spent walking in two (two walks of at least 30 minutes each).
Walk accompanied (maintains motivation).
Go listening music or a book.
give yourself a whim for this activity (new shoes, t-shirt, etc).