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Walk This is one of the most popular activities for those who want to give up a sedentary life and don’t have the time or inclination to go to the gym.It is the choice of many people lose weightand it does work, but only if they satisfy A set of guidelines.
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It is important to remember that one of the main variables in burning calories is weight and speed Walk.At the same walking speed, a heavier person will reach Burn more calories.
Another factor to consider istime spent walking. According to a study of overweight women published in the American Journal of Sports Medicine, after walking every day for six months, they lost 10% of their weight, but not until they exceeded the weight limit. 30 minutes a day Another study from South Korea’s Sungkyunkwan University found walking can help you lose weight Up to 2.7 kg Walk for 50 to 70 minutes three times a week for three months.
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For better results, it is recommended to combine exercise with exercise low calorie diet,Strategies that can help you fail up to 7 kg Within 12 weeks, it is also very beneficial to reduce cholesterol and blood pressure.
The problem may be that for many people walking for 50 minutes continuously every day may be very complicated, but this should not be an excuse because there are options Two 25-minute intense walks For every 1.7 kg lost.
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Walking for 30 to 60 minutes a day is not only good for your body, it can also increase good cholesterol, reduce bad cholesterol, lower blood pressure and improved mood.turn out healthier heart And there is less chance of developing diabetes.
In order not to give up this habit in a short period of time, it is recommended that Start with 15 minutes a day Increase your weekly time at a comfortable pace 10 to 15 minutes apart, until reaching one hour per day. From here, increasing time and intensity is a personal choice. When you lose weight, you have to go faster And choose more complex terrain. Walking with weights in hand increases intensity and results in more weight loss.
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Tips to avoid giving up your walking habit
- Change route.
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Divide your walking time into two parts (two walks of at least 30 minutes each).
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Walk accompany (Stay motivated).
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go listen Music or a book.
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give yourself one Whim for this event (new sneakers, t-shirts, etc.).