How to lose weight by walking

Are you looking How to lose weight by walking? The best exercise for the stomach is free, easy and does not require any equipment? It is simply a walk or a jog. If your abdomen has a little extra fat, your entire body is likely to have it. The fat is distributed over all the muscles of the body, but accumulates more in certain areas, such as your belly. Your body can not eliminate fat only from one area that is why to reduce the measurements of your abdominal area, you have to burn fat throughout the body.

Localized exercises are important, but they alone will not flatten your abdomen, just train the muscle that is below the fat, so burning calories should be your main goal when you start exercising or walking to lose weight, later you can concentrate in toning the area. Cardiovascular exercises are proven as the best way to lose weight and running is one of the simplest and most efficient. If you do not have the stamina to run, start by walking fast or jogging, and go at your own pace, does not despair, little by little you will improve your physical condition. This will also boost your metabolism and burn you more calories.

Benefits of walking

Let's look at some of the benefits of walking:

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• It burns a lot of fat. Walking 30 to 60 minutes at a speed that takes your heart rate to 60% or 70% of its capacity burns 85% of calories in the form of fat.
• Walking at a moderate pace for 30 - 60 minutes not only burns accumulated fats but builds muscles that increase your metabolism.
• Medical studies show that a regular walk reduces the risk of heart attacks, cancer, diabetes and bladder problems.
• Walking also promotes longevity and reduces the risk of hip fractures in older people.
• Increase your energy levels.
• It allows you to exercise at a constant and consistent pace, burning fats in the process.

How to start walking to lose weight

There are some considerations you should take before starting an exercise program:

• First, if you have any health problems, consult a doctor.
• Buy yourself a good pair of walking shoes, which will feel comfortable and fit well at your feet.
• Get a good route to follow, make it interesting and entertain you while you walk.
• It makes walking a priority. Make space in your agenda for your walks and fulfill them.
• Have a plan B in case of bad weather. Go to the gym to walk on a walker or do another type of aerobic exercise, but do not skip a workout.
• Start slowly, and with short walks, and as you develop strength see adding intervals of 5 minutes.
• When you feel ready, increase your speed, and try to walk at least 3 times a week.

Heating

Start your walks with a warm-up. This increases your oxygen levels and the blood circulation of your body, warming your muscles and preventing tears or other wounds. A good warm up is to walk at a moderate pace for 5 minutes, no matter if you are going to run or keep that step, you should do it to avoid damaging your muscles, to warm up and wash the lactic acid from your blood, which is harmful.

Cooling

During the last 3 to 5 minutes of your walk, perform at a gentle or moderate pace, this will serve as cooling.

What is this for? To gradually decrease your heartbeat and prevent blood from staining in certain parts of the body such as hands and feet. Cooling not only prevents dizziness that occurs when the blood stops circulating at the same speed through the brain abruptly, but also prevents sudden blood pressure changes, nausea, cramps and prevents muscle injuries.

How to burn calories by walking

The formula is: Your weight x distance walked = Energy spent walking. Time does not matter as much as distance, but if you walk faster, you'll burn more calories per kilometre. If you walk slowly (4 km / h) you burn about 300 calories in an hour, but if you increase the speed (6 km / h) you can burn 360 and if you run (8 km / h) between 400 and 500 Cal / hour. That said, if you are starting to walk, it is best that you increase the distance before increasing the speed.

To burn calories it is best to walk long distances. You increase your muscle mass, especially in the legs, as you increase distances and times.

You can also include some gym training with weights to increase your body mass a bit and burn more calories per minute.

Useful exercises for weight lose

The following exercise routine can help you improve your metabolism and burn more calories.

1) Do 30 seconds of strong exercise like running.

2) Then 60 seconds of moderate exercise (fast walking or jogging).

3) Repeat series 5 to 10 times.

4) Take a gentle walk for 5 minutes to rest and relax your muscles.

A good workout 3 times a week along with healthy eating are more than enough to start burning fats, so try it!

An effective combination

A combination of walking or running and a balanced diet are keys to losing weight, if you carry out one without the other you will only get frustrated, as you will not notice a considerable weight loss. So try to follow an exercise regimen along with a healthy diet and soon you will lose weight and an improvement in your health.