How to walk to lose weight

Surely on more than one occasion you felt like going out for a run, swimming, jumping everywhere and even practicing some kind of sport like boxing or some martial art to lose those extra kilos that you were accumulating. But of course, no matter how much energy you have, you also have to use it to go to work, take care of your partner or family and fulfill your daily obligations. ¿Where to get the time to think about losing weight by going to the gym or trying new activities?

First of all, it must be said that you can make time for everything, if you want. That said, if you do not have the possibility of doing sports, there is an exercise that you can choose and practice on a daily basis that will not only help you lose weight, but it will also report you a lot of benefits different for your health: walking.

Walking just two hours a week will help you shed those extra kilos little by little by stay active, but it will also contribute to your overall health.

Getting started by walking is one of the easiest ways for those who are not used to exercise. Photo Shutterstock.

Can you really lose weight by walking?

It can, if you know how.

Of course, you must take into account two things: first, that you it will cost a little more than with other sports high impact; and second, that it does not only consist of ‘walking’.

To walk well, it is very important the posture. Begin by standing tall, feet at hip height, elbows bent at 90 degrees, and arms outstretched.

As for clothing, it is best to invest in a good pair of sneakers to walk, and clothes that absorb moisture, since you will be much more comfortable.

Before starting, experts recommend performing five minutes of stretching, preferably in the morning, to prevent possible injuries, regardless of whether we do sports regularly or not.

Then it’s time to focus on exercise. When you walk, you should pay attention to the back foot, which will be the one that takes the rhythm of the exercise and is responsible for activating the correct muscles.

Posture and speed, keys to a good walk.  Photo Shutterstock.

Posture and speed, keys to a good walk. Photo Shutterstock.

Key: speed

To lose weight with an exercise like walking, there is a key element: the speed at which you perform the exercise. In order to achieve your goals, you will have to increase the pace.

For that, there are two options: taking longer strides or walking faster. You can start by increasing the amplitude and speed of each stride, tensing the glutes with each step, until you reach the point where that you it takes a while to talk while you walk. Experts, however, recommend increasing speed gradually, to avoid the risk of injury due to tension in the legs and feet.

Among other tricks to get the most out of exercise, you can follow different recommendations. For example, changing terrain in which to walk; It is not the same to walk on uneven ground than to do it on smooth asphalt, since caloric expenditure can double even while maintaining the same rhythm.

They can also be use special canes, like those used in Nordic walking, can help you increase speed, since they serve as a tool to give you the necessary momentum that allows you to extend your stride.

You can even use some type of weight or dumbbell to increase caloric expenditure, such as the weights they sell to tie on the wrists or ankles; or a pair of dumbbells of 0.5-1 kg maximum.

Poles and dumbbells, alternatives to add intensity and weight.  Photo Shutterstock.

Poles and dumbbells, alternatives to add intensity and weight. Photo Shutterstock.

Healthy options to complement your walks

Don’t have time to get out of the house for a walk? You don’t have to: you can, for example, use the stairs in your building, if there are any.

In fact, alternate what you walk each day with five minutes of climbing stairs it will be more than enough. With this exercise you will not only increase your endurance capacity, but also, you will strengthen abdomen, buttocks and legs almost without realizing it.

Another very good option to complement your walks is, over time, try to run. With this exercise you will strengthen your whole body, and you will enjoy the benefits in your body.

* By Judith Del Río, for La Vanguardia.


How much exercise should I do per week to lose weight

The benefits of practicing physical exercise they are the subject of permanent study. The frequency, duration, intensity and total number of hours devoted to sport are parameters and combinations that are investigated by scientists from all over the world and then translated into recommendations based on age, health status, possible pathologies and also medical conditions. Personal objectives.

One of the most common stimuli to start in the fitness universe is the need and desire to fight “those extra kilos”, a goal that sometimes seems unattainable and is frustrating.

It is that in many cases a vicious circle is generated: physical activity allows you to burn calories, but the effort made “forces” to eat more to compensate for the loss of energy and that increased appetite can lead to consuming the same calories that were burned during the training. The question then is:how much exercise should I do per week to lose weight?

The desire to lose weight must go hand in hand with perseverance so as not to lose the effort earned.

How much exercise should I do per week to lose weight

The physical exercise slimsIt just requires perseverance and a greater effort than normal. In addition to proper planning. It does not work to do gymnastics two weeks in a row and then give up, nor do miracle diets help.

One way to lose weight – lose accumulated fat – is to achieve what specialists call “negative energy balance”: reduce the calories you consume and increase those that are expended. Eat less – and healthier – and be more active.

Germán Laurora, coordinator of Megatlon and Fiter Training Programs explains that “a program with a focus on reducing adipose tissue, both for those who are overweight and obese, should ideally be daily. But it must also be taken into account that the effectiveness will drop markedly if the exercise is not complemented with an adequate diet “.

The coach gives us as an example two types of effective sessions to lose kilos, taking a “subjective” scale of effort that goes from 0 (no physical effort) to 10 (maximum effort).

To give a reference on the intensity and work that these two routines demand, Laurora chooses the walking / running activity as the pattern, although she explains that a training session has to include several functional exercises of movement and commitment of different muscle groups.

Training should include movement and engagement exercises for different muscle groups.

Training should include movement and engagement exercises for different muscle groups.

It also clarifies that it is important that the training program to reduce fat tissue contains both types of sessions, with daily exercise.

Session A: Medium intensity, continuous work and high volume (number of series and repetitions). Its duration should be 45 to 60 minutes.

In this type of session we would walk or run continuously for 50 or 60 minutes at an intensity of 4 or 5 points.

Session B: Training type HIT (“High Intensity Interval Training”), with a high intensity, interval work and low volume (less number of series and repetitions). Approximately 30 minutes.

We would warm up for 10 minutes of walking or running at a subjective perception of effort of 4 or 5 and then, as the core of the training session, we would run for a minute at an intensity of 8 or 9 and then walk very slowly at a intensity of 2 or 3. We would repeat this up and down for a total time of 20 minutes (10 runs at high intensity).