Presse Santé

Walking to lose weight: what to do to get good results

Walking for weight loss not only helps to lose weight by getting rid of extra pounds, but also has a positive effect on mood: therefore, a pleasant walk in nature is useful for the body and soul, but it takes a bit of perseverance to achieve the desired results. . If you don’t like outdoor sports, during the cold season you can also try some simple yoga exercises to tone up.

Can you lose weight by walking?

The health and well-being of the body should always come first, but that does not mean doing extreme sports that are not for us. That is why the combination of a brisk and above all regular walk with a healthy diet can give extraordinary results that we would never have expected.

Walking has the advantage of being a simple sport that can also be defined as very natural: you don’t have to be a professional athlete or have years of training behind you.

Now that I think about it, we walk every day to go to work, to run errands, but also to go shopping with friends. Without realizing it, through simple daily activities, we allow our body to move, thus contributing significantly to its well-being. If we have specific weight loss goals, we can turn walking into a real sports exercise: if you practice it regularly over time, you will be surprised by the results and you won’t want to stop. What happens if it rains or is cold? You just need a treadmill at home to be able to take your daily steps, even on days when you don’t want to go out.

Motivational tips to start walking every day

It may sound trivial, but we’ve put together a few simple tips that can encourage even the laziest of you. With the right motivation, you will have no more excuses: walk!

Choose shoes that suit your needs: this is particularly important so that you don’t end up with sore feet after a few meters and immediately give up the idea of ​​continuing. In addition, choosing the right footwear will help you not to get your feet wet in the rain and not slip if the ground is wet.

Buying new sportswear is proven to increase motivation. Choose sportswear that is also breathable and waterproof.

Track your progress with a pedometer fitness watch or some apps you can download to your smartphone. Observing your results day by day will give you even more motivation.

Put on your favorite playlist, put the headphones in your ears and clear your mind. Music can work wonders and fill you with positive energy.

If possible, vary your routes from day to day so that you are always curious to discover new places.

A small backpack, fanny pack, or, bracelet will be perfect for storing the few personal items you need to take with you: your mobile, your keys, and a small bottle of water will be more than enough.

If it’s summer, don’t forget to apply sunscreen to avoid sunburn: in fact, you have to do it throughout the year, adjusting the protection factor of the cream according to the season. On the other hand, in winter, protect yourself well with a hat, gloves, and neck covering to avoid seasonal diseases.

Walking to lose weight: the rules for not making mistakes

If you have decided to make walking your ally to lose weight and get in shape, here are the rules to follow so as not to make mistakes.

Walk at a fast, steady pace.

Keep a steady pace throughout your walk.

Try to get into the “endurance zone,” which is between 60-75% of your maximum heart rate (maximum number of heartbeats in 1 minute). This allows you to burn fat. If you feel short of breath, it means that you have passed the resistance zone and it is better to slow down. If, on the other hand, you begin to sweat little by little and feel your muscles warm up and activate, the rhythm will be perfect and you should continue.

For those who have never done sports or are not in good shape, it is always better not to “start in fourth”, but to go gradually: alternate 2 minutes of brisk walking with 30 seconds of slow walking, in this method if you are a sedentary person, You can reach the pace that suits you best.

Make sure your foot is firmly planted on the ground, from heel to toe: this is very important to avoid any problems with your muscles, ligaments, and joints.

Focus on working your thigh muscles without straining your knee. Your legs should not be too stiff.

The same goes for your shoulders: try to keep them flexible and low, releasing tension in your neck and shoulder blades.

Bend your arms and try to coordinate their movement with your legs.

Last rule, but extremely important: pay attention to your breathing. Breathe in through your nose and out through your mouth to prevent your throat from drying out quickly. Breathe controlling your belly and diaphragm.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information provided can not replace the advice of a health professional.

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