According to Harvard, this type of walking helps you lose weight quickly.
Walking is one of the best exercises for staying fit. It is easy to practice and carries virtually no risk injuries. Almost everyone can take up walking to improve their health. And for those who think that walking reduces weight less than other exercises such as running, some studies show that both exercises can achieve the goal, although it is true that running allows burn calories faster. There are now walking techniques that can help you lose weight if you enjoy walking. Harvard Medical School Researchers (USA) I suggest various tricks burn more calories and lose weight while walking.
Increase a speed
Walking does not mean walking around looking into store windows. Need to go at a good pace. The researchers saw that if you increase the intensity gradually it becomes more effective at testing your limits. The idea is I come home a little sweaty even if you went for a walk.
Go uphill
We don’t expend the same energy going down the mountain as we do going up. If you are walking on somewhat elevated streets You increase calorie burning by up to 13%.
To gain weight
Basketball players wear ankle weights so they can jump more when they take them off. This idea also works while walking. If you are carrying a little extra weight on the legs that it is more difficult for you to lift them, you increase calorie expenditure in 15%. It is also helpful to carry a heavy backpack or coat that makes walking difficult.
Walking also helps you keep weight off
After analyzing many other studies, Harvard researchers also found that walking has other benefits. ways to help us maintain adequate weight.
- Helps control the desire to eat sweets. Wish drink chocolate In stressful situations, they can be reduced by simply walking for fifteen minutes. Overall, they found that people who walk often suffer reducing consumption of baked goods and sugary snacks.
- Acts on genes that cause excess weight. Harvard scientists analyzed 32 genes associated with excess weight more than 12,000 people. They found that those who walked an hour a day achieved halve the effect these genes.
- Relieves joint pain. If we have any problems arthritis, with severe joint pain, it is logical that we give preference to a sedentary lifestyle. However, a number of studies have found that walking reduces arthritis pain. And do about ten kilometers a week prevents the appearanceas it strengthens muscles, protects joints and lubricates them.
How long should you walk to lose weight?
A study from Kalmar University (Sweden) shows that for maintain a healthy weight you have to go 10,000 steps relevant for lose weight they are needed 12,000 steps. This is equivalent to approximately 8 kilometers. In any case, distance, like counting steps, is relative.
When you walk you burn a little 5 calories per minute. But this is difficult to determine in reality, since it depends on factors such as intensity march, Physical state person if it man or womanweight or fat massesamong the others.
It’s easy to understand the faster you go, the more you burn. And if you follow the tips we gave you, you will increase your calorie expenditure several times.
One thing is clear: people who walk They lose weight faster than sedentary people who only diet. And if you want to keep the pounds off, just walk for half an hour to an hour every day.
other benefits of walking
If you have any doubts about the benefits of getting up from a chair and walking, let’s add some of the many other benefits for our health it was found.
- Walk 21 minutes per day (2.5 kilometers per week) reduces cardiovascular risks by 30%such as heart attack and stroke.
- Improve your mood. It helps the body produce endorphins, the uplifting hormone. Helps clear your mind and solve problems. Several studies have shown that the consumption of anxiolytics and antidepressants is reduced.
- Reduces the risk of certain tumors.. Physical activity generally reduces the risk of tumors, especially mammary cancer. Specific gait studies explain 14% less risky.
- Activates the immune system. During the colder months and respiratory viruses, you shouldn’t be lazy about going for a walk. People who walk for at least 20 minutes, five days a week, cut the number of days they are sick by almost half compared to people who don’t.
And we could go on, but you better stand up and see for yourself.