General Practice 2022

Walking: does it really lose weight? (with tips and training plan)

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Walking: does it really lose weight? (with tips and training plan)
Walking: does it really lose weight? (with tips and training plan)
Anonim

Walking is an aerobic exercise that, when performed daily, alternated with more intense exercises and associated with proper nutrition, can help you lose weight, improve blood circulation, posture and lose belly fat. Brisk walking can burn between 300 and 400 calories in 1 hour, and it is important that walking or other physical activity is practiced on a regular basis so that the results are maintained.

When walking is done regularly and associated with a diet prescribed by a nutritionist according to the person's objective, weight loss promoted by walking is enhanced.

Walking also has other he alth benefits, such as lowering cholesterol, increasing bone mass and decreasing the risk of diabetes.In addition, it is suitable for individuals of all ages and physical conditions, as long as they respect their limitations. Discover the benefits of walking.

Tips to lose weight with walking

For weight loss with walking, it is important that the person walks fast so that they can reach the resistance zone, which corresponds to 60 to 70% of the maximum heart rate. When you reach this zone, the person starts to sweat and starts to breathe heavier.

Other important tips for beginners are:

  • Pay attention to breathing while walking, inhaling through the nose and exhaling through the mouth at a natural rhythm, avoiding depriving the body of oxygen;
  • Walk at least 30 minutes a day 3 to 4 times a week and maintain regular physical activity;
  • Vary the intensity and speed of the walk;
  • Avoid the monotony of the route, trying to vary the route. Exercising outdoors is great as it boosts energy levels and allows the body to burn more calories;
  • Wear appropriate clothing and footwear for physical activity;
  • Associating pleasure with physical activity through music, for example, making exercise more pleasurable and increasing the feeling of well-being;
  • During the walk, it is important to work the whole body, moving the arms according to the step, contracting the abdomen, puffing out the chest and keeping the toes slightly elevated.

Before the walk, it is interesting to warm up the body, preparing the muscles for the activity and avoiding injuries. The warm-up should be done dynamically, with jumping, for example. After the activity, it is important to stretch to reduce the risk of cramps and the concentration of lactic acid in the muscles.See the benefits of warming up and stretching.

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, in addition to processed products rich in calories, such as snacks, soda, ready and frozen food and processed meats, such as sausage, sausage and bacon, for example. Know the fruits that lose weight and their calories.

During the walk, it is recommended to drink water to stay hydrated and after physical activity have a small meal containing carbohydrates and proteins, such as skimmed yogurt with 5 cornstarch cookies or natural fruit juice with wholegrain bread and cheese, for example. See how to eat well to burn fat and build muscle in the video:

4 week training plan

See the following tables for guidance on walking and losing weight, strengthening muscles and preventing injuries.

Week 1

Monday 20 min slow walk + 15 min moderate walk + 15 min slow walk
Tuesday 10 min of slow walking + 25 min alternating between 1 min of moderate walking and 4 min of fast walking + 5 min of slow walking
Wednesday REST
Thursday 20 min slow walk + 15 min moderate walk + 15 min slow walk
Friday 10 min slow walk + 20 min moderate walk + 20 min brisk walk
Saturday 5 min slow walk + 5 min moderate walk + 25 min fast walk + 5 min slow walk
Sunday REST

Week 2

Monday 10 min moderate walking + 25 min fast walking + 10 min moderate walking + 5 min slow walking
Tuesday 5 min of moderate walking + 35 min alternating between 3 min of fast walking and 2 min of moderate walking + 5 min of slow walking
Wednesday REST
Thursday 10 min moderate walking + 30 min fast walking + 10 min moderate walking + 5 min slow walking
Friday 5 min of moderate walking + 35 min alternating between 3 min of fast walking and 2 min of moderate walking + 5 min of slow walking
Saturday 10 min moderate walking + 25 min fast walking + 15 min moderate walking + 5 min slow walking
Sunday REST

Week 3

Monday 10 min slow walking + 15 min fast walking + 10 min moderate walking + 15 min fast walking + 5 min slow walking
Tuesday 40 min alternating between 2 min and 30 sec brisk walking and 2 min and 30 sec moderate walking + 10 min moderate walking + 10 min slow walking
Wednesday REST
Thursday 10 min moderate walking + 15 min fast walking + 10 min moderate walking + 5 min fast walking + 5 min slow walking
Friday 20 min moderate walk + 20 min fast walk + 20 min slow walk
Saturday 50 min alternating between 2 min of moderate walking and 3 min of fast walking + 5 min of slow walking
Sunday REST

Week 4

Monday 25 min moderate walk + 35 min fast walk + 5 min slow walk
Tuesday 50 min alternating between 2 min of moderate walking and 3 min of fast walking + 10 min of moderate walking
Wednesday REST
Thursday 30 min moderate walking + 20 min brisk walking + 10 min moderate walking
Friday 50 min alternating between 2 min of moderate walking and 3 min of fast walking + 10 min of moderate walking
Saturday 40 min moderate walking + 20 min brisk walking + 10 min moderate walking
Sunday REST

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