If you want to start walk to lose weightwe have some tips for you to get started with activities – and we even bring you a weekly calendar that you can follow.
Those who want to lose weight do not necessarily need to attend a gym. The truth is that a good way to keep your body active and control your weight is to go for walks – which offer many health benefits. With some discipline, it is possible to achieve good results with regard to weight loss goals.
The good news is that you don’t have to take long walks every day. In fact, a good way to succeed in walking to lose weight is to alternate days of longer walks and days of shorter walks – without, of course, forgetting about rest days.
Walking to lose weight is not a miraculous activity, but it is effective and the secret is in the discipline, but also in the way we walk.
Let’s go to tips?
Walking to lose weight: plans to follow
Fast paced walks
Walking at a brisk pace can have many benefits. After 20 minutes of walking, the body begins to burn excess fat. That is, the more you walk, the more fat you burn.
When walking this way, it is important to pay attention, among other things, to breathing – you should always inhale and exhale well along the route.
Note that at this rate you should be able to speak normally, being able to pronounce complete sentences.
Intensity is also important. Thus, at a speed of five to six kilometers per hour or 12 minutes per kilometer, reaching between 60 and 70 percent of our capacity, about 200 calories are lost every half hour.
What does 60 to 70% of our capacity mean? In this case it refers to our maximum heart rate, which varies according to factors such as age and gender. For example, the maximum heart rate for a young woman in her 30s to lose weight is between 112 and 131 beats per minute.
There are mobile applications that allow you to understand the speed at which you are walking and monitor the walk. To measure your pace using these tools, you should note the time it takes to cover a kilometer.
As for heart rate, this can also be measured with the help of fitness watches.
Do a small warm-up at a normal pace for about 5 minutes. Change the pace to a brisk walk, bearing in mind your goal, between 50 to 70 percent of your capacity. Keep this pace for 30 minutes.
Return to walking moderately for 5 minutes. It is also recommended that you stretch after warming up and after finishing the walk.
Don’t have time for a 40-minute walk? Try to make time for 2 or 3 15-minute walks.
Long walk plans to lose weight
Start by doing a short warm-up for 5 to 10 minutes at a normal pace. Stretch. Then walk at a brisk pace for 60 minutes. Walk more slowly for 5 minutes. Finish with stretches.
Easy long walk plan
Start by doing a short warm-up for 5 to 10 minutes at a normal pace. Stretch. Then walk at a brisk pace for 30 minutes. Walk more slowly for 30 to 90 minutes. Finish with some stretching.
When the goal of walking is to lose weight, we shouldn’t take more than two – maximum three – days off per week. At these times, make sure you don’t spend too much time sitting and that, in a way, you keep your body active.
Invest in strength training
Strength training is in fashion and the truth is that there are good reasons to include it in your physical activity routine – if you want to lose weight, you want to stimulate and strengthen your body.
This type of training is a recommended exercise for anyone who wants to improve their health and bet on the prevention of many diseases. In the weight loss process, this type of exercise helps maintain and develop healthy muscles.
Make an effort and try to include two or three of these workouts in your week – which could include, for example, squats and push-ups. Combine them with short walking plans, for example, and the results will start to show faster.
Walking for Weight Loss: Calendar
Taking into account these walking plans, we leave a suggestion for a week of walking training. You should always stretch before starting training.
Sunday: plan a long walk at an accelerated pace.
Second: day off, no walking exercise, but you can always enjoy a little walk.
Third: short walk plan with 30 minutes of brisk walking and strength training exercises.
Fourth: short 30-minute walk plan at a brisk pace.
Fifth: long walk plan with 60 minutes at a brisk pace.
Friday: 30-minute short walk plan at a brisk pace with strength-training exercises.
Saturday: long walk plan with 30 minutes at your target heart rate and then 30 to 90 minutes at a normal pace.
Tip: if your body feels more tired or sore the day after one of the workouts, reserve that day to rest. If this happens every time you go for a walk, check your heart rate to make sure you aren’t over-pacing your walks. If so, lower the intensity of the exercise and replace long shots with shorter shots.
Remember: walking is a good way to lose weight, but it shouldn’t be seen in isolation. So, when you start following a hiking plan with the goal of losing weight, combine the activity with a balanced diet – that is, eat fewer calories than you burn daily.