Walking to lose weight: a simple and effective method
Walking is one of the most complete and beneficial physical exercises for our body. It helps to fight against many problems such as overweight, obesity, hypertension, diabetes, cardiovascular disease and stress. This is because it increases calorie burning, activates heart circulation and helps control cholesterol, blood pressure and glucose levels. In addition, it improves muscle response and respiratory, bowel and sexual function.
1. Choose the right outfit and shoes
To walk properly, it is essential to wear the right clothes and shoes. Choose cotton, breathable clothing and comfortable shoes and socks. This will avoid unpleasant rubbing and allow you to enjoy your walk to the fullest.
2. Find the ideal frequency
If you want to lose weight, it is recommended that you walk at least three times a week. Ideally, try to gradually increase the frequency of your walks. For each session, plan to walk for at least one hour.
3. Control the speed
The goal is to maintain an average speed of 4.8 kilometers per hour, or a little more if possible. Remember, this is walking, not running or jogging. Give yourself time to adjust, especially if you are just starting out.
4. Monitor your heart rate
It's important to monitor your heart rate while walking. A connected watch or activity bracelet can help you monitor your pulse and heart rate. Try to keep your heart rate between 60% and 70% of your maximum heart rate.
5. Vary the intensity of the walk
To make your walking more effective, change the intensity of your pace from time to time. You can incorporate complementary activities, such as walking up and down stairs.
6. Adopt the right posture
Keep your back straight and avoid large steps to prevent possible injury. Walk at your natural pace, but a little faster. Also, be sure to keep your eyes off the ground and control your arm movement while walking.
Remember to warm up and stretch
Before and after each walking session, remember to warm up and stretch. By following these tips, you'll see that while walking may seem like an easy exercise, following these recommendations is essential for visible results on your body and health benefits. You'll be thankful for it. So, are you ready to turn your daily walks into an effective weight loss routine?
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