Published: 04/15/2013 - Updated: 09/27/2018
Walking is a natural process that our body makes since we give our first step. It is also a simple and affordable way for all to burn fat and get rid of the extra kilos.
Walking is so essential in our lives that we often do not realize; it is also an important factor to stay healthy and a powerful tool for weight loss. It has changed the human body and since is designed to walk on two feet.
Experts say that walking or exercising for 30 minutes a day, brings you great benefits, and promises better quality of life, compared to people who are mostly sedentary.
If you're starting, set a goal of 10 minutes or just a 5 minute walk. If you are not used to exercising, do not worry, the important thing is to start now. Do not set impossible goals and start by 30 minutes, start with short walks and gradually increase weekly prepared for a couple of minutes until you are able to walk half an hour without a break.
It is proven that if you have a sedentary lifestyle and choose to exercise, this also leads to weight loss, if you include a well balanced diet, the results will certainly surprising.
Besides exercise, helps lower blood pressure and reduces the sizes better.
To burn fat
Before beginning any physical activity, do a warm up, move all your joints, to prevent injury and cool at an easy pace for three to five minutes. Then I recommend a fat burning plan that you can follow for 12 weeks to notice results.
Week 1-4: Walk slowly
The purpose of this walk is to maintain a steady and moderate intensity; it is perfect to invite a friend, family member or colleague to accompany, you and can even talk while walking. You should walk at a certain pace, at a rate like you have to get to an appointment. The mission is to walk 30-40 minutes, and it is recommended that you make 3 to 4 times weekly.
Weeks 5-8 and 10-12: Walk apace
This is a fast paced walk, do it for about 25-30 minutes. We recommend you start with four minutes of brisk walking, and then increases more rapidly for one minute. Repeat these cycles until the end of 30 minutes throughout the scheme.
Weeks 8-10: Walk challenging
This is a walk in which you must move as fast as you can for 10 minutes, and then return at a pace comfortable to your starting point, it is not running, and we would be doing another activity, but to lead a walk as fast as you can.
The correct posture
It is important to have good posture, both to avoid injury, and for a more complete and effective exercise. You can get it by following the tips below:
- Fix your gaze to three or six meters in front of you, never see down.
- Keep your shoulders relaxed back and down, don’t moose.
- Bend your arms to 90 degrees, the cuffs should be relaxed.
- Swing your arms forward and backward (avoiding sideways movements), pressing your shoulder blades and taking elbows behind you.
- Tilt your torso slightly forward, about five degrees.
- By walking, step on your heel while you move your leg forward completely tightening the buttocks.
- Push with the toes to propel you forward.
- Make short, quick steps. What will give a smooth and balanced stride that will help you walk faster.