The walk slims, improves blood circulation, posture and helps to lose belly. Fast walking can burn up to 400 calories in 1 hour, which means that the person can lose up to 0.5 kg per week just with this exercise.
When walking is done on a regular basis and associated with a diet prescribed by a nutritionist according to the person's goal, the weight loss promoted by the walk is enhanced. Learn how to do a weight-loss workout.
The walk also has other health benefits, such as lowering cholesterol, increasing bone mass and decreasing the risk of diabetes. In addition, it is indicated for individuals of all ages and physical conditions, as long as it respects its limitations. Know the benefits of walking.
Weight-Loss Tips
If the goal of the walk is weight loss, it is important to follow some recommendations, such as:
- Pay attention to the breath during the walk, breathing through the nose and exhaling through the mouth to a natural rhythm, avoiding depriving the body of oxygen;
- Walk at least 30 minutes a day 3 to 4 times a week and maintain regularity of physical activity;
- Vary the intensity and speed of walking;
- Avoid the monotony of the course, trying to vary the course. Doing exercise outdoors is great as it increases energy levels and allows the body to burn more calories;
- Wear appropriate clothing and footwear for physical activity;
- Associate pleasure with physical activity through music, for example, making exercise more enjoyable and increasing the sense of well-being;
- During the walk, it is important to have the whole body worked by moving the arms according to the footing, contracting the abdomen, stamping the chest and keeping the tips of the feet a little high.
Before the walk it is interesting to warm the body, preparing the muscles for the activity and avoiding injuries. The heating should be done in a dynamic way, with jumps, for example. After the activity, it is important to stretch to decrease the risk of cramps and the concentration of lactic acid in the muscles. See what the benefits of warming up and stretching are.
What to Eat to Increase Weight Loss
To promote weight loss promoted by walking, it is important to follow a diet rich in fiber, vegetables, fruits, whole foods and seeds, such as chia and flaxseed, for example. In addition, it is recommended to reduce the consumption of fats and sugars, as well as industrialized products rich in calories such as snack foods, soda, frozen and ready-to-eat foods and processed meats such as sausage, sausage and bacon. Get to know the fruits that lose weight and their calories.
During the walk, it is recommended to drink water to stay hydrated and after the physical activity perform a small meal containing carbohydrates and proteins, such as skimmed yogurt with 5 crackers or natural fruit juice with whole wheat bread and cheese, for example. Here's how to eat well to burn fat and build muscle in the video:
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