We have not gone crazy … Losing weight and wearing a figure 10 when we can go out is a matter of walking! Walking (well) can help you look a few pounds less and show off in an unbeatable physical shape. As simple as that!
But before you hit the streets running like crazy, you should know that you can lose weight by walking , if you know how to do it. If you also want to lose that extra kilo that we have taken because of confinement, take note because you can combine your workouts at home with walks in the fresh air to be fit.
WALKING IS ALSO TRAINING: 4 KEYS TO BEING FIT
Elena García, personal trainer of “The Power of Mami” , explains how to turn a walk into a comfortable and effective workout to lose weight and get fit. “It is possible to lose weight on foot, but we must not lose sight of the fact that miracles do not exist. It is essential to be consistent and take care of the diet. To achieve good results it is necessary that physical activity goes hand in hand with a good diet ”, warns the professional.
The World Health Organization recommends taking 10,000 steps a day, which is the equivalent of walking 7 kilometers a day . Writing down these amounts without leaving the house too much may seem complicated, but it is not impossible! Plus, now you can pair your home walks with outdoor walks. Schedule the training and you will see how soon you start to notice results.
1. HOW LONG DO I HAVE TO WALK TO LOSE WEIGHT?
In order for the walk to be translated into effective weight loss, it is essential that you are constant and, very important, that you allocate a little more than 30 minutes to each session . “It is necessary to walk daily and, in addition, to do it for at least 35 minutes. Our body begins to pull fat when we have 30 minutes of training, hence the importance of controlling time, “says the coach.
2. WALK BRISKLY
You can choose to go through your house from end to end or, if it is more comfortable, do it on site, without moving, but also on the street from May 2 and taking all necessary precautions. Put on good music and … let’s go!
According to Elena García, if we want to lose weight “we have to walk at an aerobic rhythm, which consists of keeping the pulsations between 60 and 80% of our maximum heart rate . How do we know that we are at that point if we do not have a heart rate monitor? Controlling that, despite being tired, we can continue having a conversation ” .
So that the training is not so monotonous, you can go making changes of rhythm , raise your legs more, take some weights and even, if you are at home and you see yourself with strength, you can do series and insert some high intensity exercise (such as burpees, jumps, front and side kicks). “Walking would be enough, but including these exercises can help you burn more calories and activate your metabolism, ” he says.
3. DO IT IN THE MORNING
Get down to work in the morning. It is better to activate at the beginning of the day than in the late afternoon. Why? As the professional argues, “training in the morning is not going to get you to burn more calories, but it will activate and accelerate your metabolism for a longer time . As evening falls, the body relaxes and the heart rate drops. It is the way our body has to relax and prepare for rest. ” Although of course, this is like everything, if you are more of afternoons / nights, go ahead!
4. TAKE CARE OF YOUR DIET
It is useless for you to crush yourself at home or on the street, if afterwards you spend the day robbing the pantry and putting on purple sweets or chips. It is essential that you bet on a healthy and low calorie diet if you want to lose weight!
It is clear that resisting snacking in times of confinement is very complicated , but you can opt for healthy low-calorie snacks , such as jelly, carrots, a handful of raw nuts … “Whatever our goal, we must be aware that it is essential to stay active, but it is even more important to look after our food ” , concluded the coach.