Although results on the scale are visible only after a half months,
we will feel the benefits on our health from day one.
We all know the benefits for the heart to walk every day. This improves our breathing, our muscle tone and if we do it well, it can help us lose weight. Through this exercise good for health, we can come to lose lots of calories, to help us shape our silhouette. We tell you how!
Advice to walk and lose weight at the same time
For many people, the idea of walking and burn fat are not always related. But it's wrong. All physical activities that are constant and are made in the right way allow us to convert carbohydrates, fats and proteins into energy rather than fat reserves. So if we have a balanced and adequate diet, we can burn excess fat simply. It's worth it, right? So read the following carefully.
1. Realize
First, it must convince us that from now on, we'll spend an hour a day to walk. Therefore, we must stick to it and find the time to do it during the day. A useful technique to be aware of is to buy clothing and suitable footwear. Comfortable pants, a shirt that is not too tight shoes that hold the foot well and allow us to walk on any surface ... If you can convince a friend or your friend, walking can become good health routine that you practice every day. So to start we must take notice.
2. Establish times and rhythms
To begin, it is recommended to separate the walking exercise in two phases with half an hour not to exceed our limits. Half an hour in the morning, followed by a half hour in the afternoon. Once you are used to, for example after a week, you can walk for an hour on.
Keep in mind that when we speak of walking, we're not talking a walk at a slow pace as when we go shopping for example. You need to follow a rhythm. The recommended rate for weight loss by walking is about 7 km / h, which means he must walk quickly. For you to have an idea, it comes to travel one kilometer and a half in 10 or 15 minutes, not more.
It is neither difficult nor exaggerated, take heart! But it is essential that you make the effort for your body to burn fat and to your heart, reach 60% or 70% of heart rate, forcing your body to use its reserves to get the necessary energy, increasing the basal metabolism. So you know: one kilometer every 15 minutes.
3. suitable positions to take advantage of our steps to lose weight
It must not be too lengthen our stride. If we force our movements, we run the risk of experiencing damage. Your not be normal. The mistake most common to accelerate our march is to extend our not unnaturally. Try to find a stride that suits you, without forcing to stretch the legs.
Your shoulders should be relaxed and upright torso. If your head is swinging too much and you feel a gentle stretch in the front of your legs, it means that your steps are too long and you are walking forcibly. You have to feel good, without anything to do you harm.
Your not have to be fast, but never lengthen your stride. Start a normal rhythm after five minutes, you can begin to increase the frequency of your steps.
As you walk, focus on how your hips move. Their movement must be continuous, but natural, without you to experience discomfort. Your pelvis and hips gain mobility through walking.
Your feet should touch the ground the right way: the heel should touch the ground first and are toes that give the impulse. This prevents injuries and pain.
Your head should be in a normal position, nor lifted or lowered. Do not look at your feet, for example, you might end up feeling smeared or experience discomfort. It is essential that your operation is as comfortable as possible, while maintaining a good pace.
The shoulders should always be relaxed and released. They should swing easily.
And torso? It must be straight. Remember to return the navel, so that your back is straight and your hips are released.
Your arms should be bent at 90 °, to give us the impetus to work well. As you walk, swing them without them away from your body. Remember not to clench his fists.
4. The proper breathing to walk
Breathing should come from the abdomen. Remember that walking is an aerobic exercise: our blood brings oxygen to organs and muscles working and through this, they can burn fat to convert into energy. So it is necessary to have a deep abdominal breathing. It must suck air by inflating the abdomen, before exhaling through the mouth. It's very easy.
As you can see, it's not very complicated. Try walking with envy, while having fun. It is a healthy exercise that we should all practice every day. We encourage you to do, especially because the results on the scales begin to be felt after a month and a half. The weight you can lose always depend on your metabolism, but anyway, it is important to have a proper and balanced diet.
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