Walking is a form of training that can help you burn fat and lose between 500 gy 1. 5 kg per week, so by alternating between slow and fast walking, your body uses fewer calories and more effective weight loss.
Before and after training, it is important to perform stretching exercises on the legs for 5 to 10 minutes to prepare and heat the body for walking, in addition, during training a minimum of one liter of water per hour should be taken to replenish the volume of liquid and sales of minerals transferred by perspiration.
- Refer to the tables below for guidance on walking and losing weight.
- As well as strengthening muscles and preventing injury:.
20 minutes of slow walk 15 minutes of moderate walking 15 minutes of slow walking
10 minutes of slow walk 25 minutes alternating between 1 minute moderate hike and 4 minutes of quick walk 5 minutes of slow walk
20 min slow walk 15 min moderate walk 15 min slow walk
10 min slow walk 20 min moderate walk 20 min fast walk
5 min slow walk 5 min moderate walk 25 min fast 5 min slow walk
10 min moderate walk 25 min at fast pace 10 min moderate walk 5 min slow walk
5 minutes of moderate walking 35 minutes alternating between 3 minutes of brisk walking and 2 minutes of moderate walking 5 minutes of slow walking
10 minutes moderate walk 30 minutes briskly 10 minutes moderate walk 5 minutes of slow walk
5 minutes moderate walking 35 minutes alternating between 3 minutes of fast walking and 2 minutes of moderate walking 5 minutes of slow walking
10 min moderate hike 25 min fast walk 15 min moderate walk 5 min slow walk
In addition to walking to lose weight, it is also important to adopt a healthy, balanced, low-calorie, high-fiber diet, avoiding fat, sugars and reducing carbohydrate intake. We know how to prepare healthy foods for weight loss.
Knowing how many kilos to lose is essential to not be discouraged, so calculate your ideal weight in our calculator:
However, it is important to mention that this calculator is not best suited to evaluate athletes or older adults, since it does not differentiate between fat weight and muscle weight, in these cases it is best to assist a nutritionist for a more specialized anthropometric evaluation. .
Making trucks, in addition to helping you save weight and burn calories, offers other health benefits such as:
These benefits are even more so when the training is constant and is done correctly. Learn more about the benefits of physical activity.