expert tricks

Walking or Walking to Lose Weight This is a very good idea, especially now that the weather is nice. And it’s especially effective for weight loss, as confirmed by studies detailing how walking can reduce body mass index (BMI) And waist circumferenceas well as the frequency of suffering from mental disorders such as anxiety and depressionamong many other benefits.

Referring to how many calories can we burn The walking time will depend on our body weight and metabolism. So usually we could burn 700 to 1,000 calories on a 10-mile walk. Calculating and taking into account that it takes about 13 minutes to walk one kilometer at a slow pace, then to consume 700 to 1000 calories, we would have to walk at this pace for almost four hours, but we can reduce this time by moving faster, It is obvious.

Interval walking is ideal for weight loss

” interval walk This is an exercise routine structure in which short periods of brisk walking followed by periods of walking at a slower pace“, explains the coach Jordan Fernandez. “For example, you can walk quickly for 30 seconds, just shy of jogging, and then slow down to a leisurely walk for the next 30 seconds,” he adds. eat this.

Intervals can last from ten seconds to a full minute, and such walking can speed up weight loss by extra calories we burn. This makes it easier to maintain the desired calorie deficit every day and week, which leads to weight loss.

“Using the interval technique has the added benefit of simply walking in a straight line because interval training helps speed up your metabolism after exercise. So, essentially, you get more benefits because you burn calories during your workout, and then your metabolism increases over the next 24 hours, giving you the “afterburn effect,” says the expert.

How to do interval walking to lose weight

Fernandez suggests doing interval training do this four to five days a weekbeginning with Total time 20-30 minutes to walk

“Take a warm-up walk for five minutes and then alternate between 30 seconds of very brisk walkingfollowed by 30 seconds of easy walking, for a total of ten cycles,” he says.

“Then do a five-minute slow walking cool-down. “You can increase the number of intervals you perform as your fitness level improves or if you want to burn even more calories,” he adds.

When performing interval walks for weight loss, the expert insists on Don’t overcompensate by eating more food.as it will undo all the hard work you put into your training.

Other ways to lose weight while walking

In addition to interval walking, you can include other techniques in your daily routine:

• go uphill. Walking on an incline is a great way to gently and safely increase the intensity of your workout. It’s also good for your posture: you’ll use more of your hip and hamstring muscles. Try to find a route that goes uphill, or walk uphill on a treadmill.
• Add resistance exercises. Another way to lose weight while walking is to add toning exercises every few minutes. This makes the walk feel more like a full workout rather than a stroll. For example, every few minutes you can stop and do ten squats or ten push-ups. This way, you’ll burn more calories, work more muscles, and increase your cardiovascular function.
• Wear a weighted vest or weighted ankle straps.. Weighted vests are great for riding because they add light resistance and strengthen muscles, bones, and joints without putting too much stress on them. We can also use ankle weights as this will increase the muscle mass of the legs, strengthening the quadriceps, thigh muscles or hamstring muscles.

Eat right both before and after your walk

Good way lose weight This is a combination of starting to walk with proper nutrition. Because of this, the American College of Sports Medicine warns against exercising on an empty stomach, although more people are doing so: “Food and fluids should be consumed before, during and after exercise to maintain blood glucose concentrations.Maximize productivity and reduce recovery time.

So, before going for a walk It is advisable to eat healthy carbohydrates such as whole grains, whole grain toast, low-fat yogurt, fruits and vegetables. We have to avoid saturated fats and healthy proteinsbecause this type of fuel is digested more slowly in the stomach and can be irritating when walking.

For after a walkand if we want to lose weight, yes we must consume proteins (lean meat, fish or vegetables) and drink plenty of water.