Regardless of age and fitness level, a specific walking program, combined with one Proper nutrition, it can be an excellent way to lose the extra kilos.
In order to do it well and to achieve your goals, you need to make sure you walk enough, to right intensity e pay attention to the diet.
Here's what you need to know and how to get started:
Index
DURATION OF THE WALK TO LOSE WEIGHT
According l 'American College of Sports Medicine (ACSM), people should aim to walk or do a workout moderate intensity for a minimum of 30 minutes per day or 150 minutes a week.
This will help you stay active and improve cardiovascular health, but if the goal is to lose weight, then you need to do more!
The ACSM advises obese or severely overweight people to increase minutes of activity a 200/300 per week (3,5 / 5 hours approximately).
In conclusion: a walk by one hour for 4/5 days per week will be enough to achieve your weight loss goals.
Each extra workout will result in additional calorie burn.
INTENSITY OF THE WALK TO LOSE WEIGHT
Not all walks are created equal; It is important to make sure that your heart rate reaches a moderate intensity level while walking.
According to the Centers for Disease Control and Prevention (CDC), moderate intensity exercise is defined as an activity that increases the heart rate up to 50 / 70%.
If you decide to increase the intensity, adding a resistance training with weights or running sessions (70/85% of the heart rate), the duration of the walk must be reduced to obtain the same benefits.
In other words, a walk by 60 minutes at moderate intensity equivalent to a 30 minute walk at a high intensity level.
measure intensity it is useful to have a heart rate monitor, a device that immediately detects your heart rate (how many beats your heart performs in a minute).
WALK OR RUN?
Walking can offer many benefits similar to those offered by running (and carries a lower risk of injury!).
However, when it comes to weight loss, duration of activity is key for people who prefer to walk.
According l 'American Council of Exercise (ACE), a runner weighing about 70 kg burns 340 kcal on a 5 km run; on average 11,3 kcal per minute. On the other hand, a person of the same weight who walks burns 224 kcal per 5 km (3,7 kcal per minute).
This shows that running is a more efficient activity for burning kcal, but if we lengthen the walking times we can achieve the same result!
TRACKING STEPS AND POWER SUPPLY
Calculating and recording the daily steps, the kilometers traveled and the intensity of the exercise performed, are important steps when you want to lose weight.
Nutrition also has a crucial aspect: keep a food diary up to date and use apps that help you control the kcal ingested!
In this way you will have a clearer picture of the calories burned through walking and those incoming through nutrition and it will be easier to manage your diet and training.
IN CONCLUSION…
Start by walking a little more than you already do daily, until you reach 4/5 hours of walking per week.
If you keep a brisk pace and eat a healthy diet, you will have no problem losing weight. To increase your activity, try setting a simple goal of increasing daily steps!