How Much To Walk For Weight Loss? How far should you walk? To benefit from the benefits of walking, we propose a progressive plan with three types of walks, which are increasing in difficulty. Follow it and you will see how it improves your health and your figure.
1. Basic hike for beginners
For its effects to be visible you must walk one hour a day. This is the time it takes your metabolism to start "burning" fat.
How to choose the route: Take advantage of a known route in your town or city, but remember that you must go at a constant pace and without stopping to look at windows. In total you must do 4 km in 1 hour. Thus you will burn at least 230 kcal, although the greater your weight, the more energy you will consume.
Start small: Warm up for 5 minutes first, walk briskly for 50 more minutes and spend the last 5 minutes cooling down. Your goal should be to improve little by little and not walk further or faster than someone else.
2. Intense but controlled walk
If you are already used to doing some physical exercise, you can adapt this type of walk. To do it, you only have to increase your speed in certain sections of the route.
Proposed route: Once you are familiar with the basic technique of walking, it is time to insert a few minutes of more intense exercise into your route that will help you expend even more energy. Take shorter steps and more frequently and you will achieve more speed. You can also choose to climb a hill and you will burn 40% more energy. In total you must travel 6 km in 1 hour.
How to do it: Start with a 5-minute warm-up, walk 35 more at a brisk pace, increase your pace for the next 15 minutes, and finally, spend 5 minutes cooling down.
3. Combo walk to lose weight even faster
It's proven that if you change your pace while exercising, you burn more fat. Once you have acquired a better physical shape, we suggest that on your outings you alternate walking with light running.
Recommended itinerary: The goal is to travel 7 km in an hour on a route that allows you to walk and run at the same time. In addition to burning more calories, running will avoid monotony during the journey. You will also define your silhouette, since running you put many more muscles into operation.
Schedule a journey well: Look for possible places to stop to rest at the right times.
How to do it right: After 5 minutes of warm-up, walk very fast or run 10 more minutes, stop to stretch another 5 minutes, accelerate the step 15 minutes more, to do toning exercises again, accelerate the step again 15 minutes, and it ends up cooling.
It is important to stop and do stretching or toning exercises such as squats to stretch the muscles in your legs.
Listen to the content of the video to learn more about this topic.
1. Basic hike for beginners
For its effects to be visible you must walk one hour a day. This is the time it takes your metabolism to start "burning" fat.
How to choose the route: Take advantage of a known route in your town or city, but remember that you must go at a constant pace and without stopping to look at windows. In total you must do 4 km in 1 hour. Thus you will burn at least 230 kcal, although the greater your weight, the more energy you will consume.
Start small: Warm up for 5 minutes first, walk briskly for 50 more minutes and spend the last 5 minutes cooling down. Your goal should be to improve little by little and not walk further or faster than someone else.
2. Intense but controlled walk
If you are already used to doing some physical exercise, you can adapt this type of walk. To do it, you only have to increase your speed in certain sections of the route.
Proposed route: Once you are familiar with the basic technique of walking, it is time to insert a few minutes of more intense exercise into your route that will help you expend even more energy. Take shorter steps and more frequently and you will achieve more speed. You can also choose to climb a hill and you will burn 40% more energy. In total you must travel 6 km in 1 hour.
How to do it: Start with a 5-minute warm-up, walk 35 more at a brisk pace, increase your pace for the next 15 minutes, and finally, spend 5 minutes cooling down.
3. Combo walk to lose weight even faster
It's proven that if you change your pace while exercising, you burn more fat. Once you have acquired a better physical shape, we suggest that on your outings you alternate walking with light running.
Recommended itinerary: The goal is to travel 7 km in an hour on a route that allows you to walk and run at the same time. In addition to burning more calories, running will avoid monotony during the journey. You will also define your silhouette, since running you put many more muscles into operation.
Schedule a journey well: Look for possible places to stop to rest at the right times.
How to do it right: After 5 minutes of warm-up, walk very fast or run 10 more minutes, stop to stretch another 5 minutes, accelerate the step 15 minutes more, to do toning exercises again, accelerate the step again 15 minutes, and it ends up cooling.
It is important to stop and do stretching or toning exercises such as squats to stretch the muscles in your legs.
Listen to the content of the video to learn more about this topic.
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