Start walking to shed those extra pounds effortlessly. Discover how to lose up to 5 kg monthly by incorporating walking into your routine .Walking to lose weight, Lose up to 5 kg per month Walking to lose weight, but how much and how? Walking, walking, walking… It may seem like too light a physical activity for those who want to lose weight but it is actually a very effective practice. Precisely because it is easy to do and has a low risk of injury, it is ideal for those who need to lose weight or for those who are not trained. By combining a healthy diet you will be able to achieve excellent results!
Walking to lose weight: the benefits of walking
What are the main benefits of walking on our body?
- Walking at a brisk pace will increase your heart rate, bringing great benefits to the cardiocirculatory system.
- Breathing will also increase in pace, allowing us to increase breath and resistance.
- Legs, buttocks and abdomen will be significantly toned because these muscles will absorb most of the workload.
- Not to mention that it involves practically all muscles and joints, making us more toned and flexible
- Excellent for losing weight: It allows you to train consistently as it does not require long recovery times and allows you to burn a lot of calories without risking overloading the joints too much
Is it better to walk or run?
Walking differs from running because at least one foot is always placed on the ground throughout the entire workout. In practice the hop in the step is missing. Small detail but very important to preserve good joint health, especially for those who still have a lot of weight to lose. Taking into account that it does not require particular techniques or skills, we can safely say that it is a sport suitable for all those who have good basic health.
Being a LISS type workout and therefore low impact, it does not require long muscle recovery.
Even in terms of calories consumed, walking does not have major differences with running. Obviously calorie consumption depends on the intensity and duration of the walk.
If you walk briskly, for example 6 km/h for 60 minutes on level ground, you consume around 247 calories. With a run of the same duration at a speed of 12 km/h you consume 390. Increasing the gradient helps to increase calorie consumption. With the climb, calorie consumption even triples. If you train on a treadmill you can adjust the slope to your liking. If, however, you walk outdoors, choose a route that alternates flat sections with uphill sections.
Walking to lose weight, Lose up to 5 kg per month:
Is it better to walk or run?
Walking differs from running because at least one foot is always placed on the ground throughout the entire workout. In practice the hop in the step is missing. Small detail but very important to preserve good joint health, especially for those who still have a lot of weight to lose. Taking into account that it does not require particular techniques or skills, we can safely say that it is a sport suitable for all those who have good basic health.
Being a LISS type workout and therefore low impact, it does not require long muscle recovery.
Even in terms of calories consumed, walking does not have major differences with running. Obviously calorie consumption depends on the intensity and duration of the walk.
If you walk briskly, for example 6 km/h for 60 minutes on level ground, you consume around 247 calories. With a run of the same duration at a speed of 12 km/h you consume 390. Increasing the gradient helps to increase calorie consumption. With the climb, calorie consumption even triples. If you train on a treadmill you can adjust the slope to your liking. If, however, you walk outdoors, choose a route that alternates flat sections with uphill sections.
The correct technique for walking
If you want to lose weight it is best to make walking a fairly frequent practice: 5-6 days a week is ideal. But how to walk correctly?
The correct posture for walking
If you decide to walk consistently, it becomes essential to have good posture. Here are the main basic rules:
1 REQUIRED EQUIPMENT: Choose a good pair of cushioned shoes and light, comfortable and not bulky clothing.
2 PACE FAST BUT NOT TOO MUCH: Especially at the beginning, don’t force the pace. Walk briskly but always with a certain reserve of breath. You should be able to talk, so to speak.
3 DO NOT FORCE THE PACE: If the steps are too far apart you risk overloading the joints. You can always increase the speed gradually
4 CHECK YOUR POSTURE: The body must have a natural, not forced position. Stand very straight so as to open your rib cage well to facilitate breathing. This position will also help you not to overload the lumbar area. Another very important aspect is that of the head: keep it high, with your gaze projected ahead of you so as not to create cervical problems and not to contract your shoulders too much. The arms should be held at 90° to give the right rhythm and burn 10% more calories.
5 If after walking you find your hands swollen like balloons, find out what to do in our article
How much to walk to lose weight?
It all depends on the results you want to achieve.
- If you aim to maintain good health, 20 minutes a day for 5 days a week will be more than enough. A study by the University of Osaka has shown that 20 minutes a day are enough to reduce the risk of cardiovascular disease and hypertension by 12%.
- If you aim to lose weight you will have to increase your training times. A very important trick is to increase the intensity gradually.
Always start with a little and increase by 10 minutes every time you feel you can do it without too much effort. Keeping in mind that the ideal would be to walk for 1 hour at a brisk pace 4 times a week . With these times and alternating flat and uphill terrain you will consume up to 500 Kcal for each walk .
Contraindications of walking
Brisk walking is really suitable for almost everyone! The only people who should abstain are those who have problems with walking, posture or serious joint problems . However, it is suitable for those who are not well trained, for those who need to lose a lot of weight and for all those who love outdoor sports.
Program to lose weight by walking
Program to lose weight by walking … Don’t you think it’s a great idea?
I often read about people who wonder if walking is a valid workout and if it can help in their weight loss journey. So I thought I’d prepare a program to help you lose weight through walking.
Walking is a very healthy low-impact activity that allows everyone (even those who have a lot of weight or aren’t really trained) to do some healthy movement.
Obviously it must be associated with a healthy and adequate diet, but it will certainly be a valid way to improve your cardiovascular system and help you reach that caloric deficit that will allow you to lose weight.
Program to lose weight by walking
Does walking count as a workout? The most correct answer is “it depends!”. Yes, because there is a way and a way to walk. If you want to lose weight, even through simple walking, you will therefore have to stick to a few simple rules.
So yes, it depends, but on what? Essentially from two factors:
Lose weight by walking: how to set goals
If you have never done sport, if you need to lose a lot of weight without putting a strain on your joints or recover from a long break, walking is an excellent way to lose weight. Obviously it must be associated with a healthy and adequate diet that allows you to achieve the calorie deficit.
On average, to calculate how many calories you have consumed in an hour you must multiply your body weight by 7 (if the walk is fast) or by 3 if the walk is at a slow pace. But, calories aside, walking must be fast to be training. If you are already trained, the walk counts as LISS training on rest days but nothing more. If you want to increase muscle mass, do something else because that’s not really the purpose of walking.
What a slimming walk should be like
To make you lose weight, walking must be continuous and at a fast pace. It is not worth taking the dog out who obviously needs to stop to sniff everywhere or carry out his physiological needs. It’s not worth shopping in the city or doing daily chores anyway.
You need to set off and take a steady, fast and continuous walk. then remember that the body gets used to it and, to maintain the training effect and continue to make you lose weight, you should gradually increase the intensity. You have two ways: either walking faster or lengthening the time. It is also very important to maintain correct posture to avoid muscle and joint pain.
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