C.administer 30 minutes a day to lose weight. Dream or reality? If you have always thought that to be able to lose weight it was necessary to combine grueling fitness sessions with the diet, you can breathe a sigh of relief.
According to what is demonstrated by the sciencein fact, walking, in addition to ensuring various health benefits, can be excellent workout to burn calories and lose weight: 30 minutes of brisk walking a day, in fact, can make the difference in increasing the metabolism of everything advantage of the line.
Walking 30 minutes a day: how many calories do you burn?
As also pointed out in an article recently published on LiveSciencea moderate walk of half an hour therefore allows you to lose weight in the face of benefits notable compared to other types of businesses. No special equipment is needed, if not suitable shoes, it is an exercise that has a low impact on the joints and, compared to other more demanding sports, it represents a training that is easier to maintain and cultivate over time. In other words, it represents an activity that we can easily turn into a healthy lifestyle habit.
How many calories can you burn with moderate walking? According to the experts interviewed by LiveScienceit is good to consider that different factors come into play: a lot depends on how much rapid walking but also by individual characteristics, such as weight, height and body mass index. In general, however, it is possible to state that the higher the heart rate while walking, the more calories you will burn.
Walking: the benefits for the heart
It was also a study published in the Journal of Nutrition to demonstrate how moderate walking may improve the effects of a low calorie diet on fat loss in overweight and obese adults. The study, conducted for 12 weeks, on a sample of 82 individuals, both men and women, also showed that the significant reduction in body weight and fat mass were associated with improvements in biomarkers for the risk of cardiovascular diseases. The research thus confirmed that among the benefits which ensures the body to walk at least half an hour a day there is also that of protect heart health.
Already in 2013 a study published in the journal Arteriosclerosis, Thrombosis and Vascular Biology he stressed that brisk walking can help reduce some of the major factors that increase the risk of cardiovascular disease including hypertension, high cholesterol, diabetes and coronary heart disease.
But that’s not all. According to a research published in theInternational Journal of Obesity and Related Metabolic Disorders the benefits of 30 minutes of walking 5 days a week, combined with the diet, would even be quite similar to those assured by 60 minutes of walking. By relating two groups of women who walked 30 minutes a day and 60 minutes a day, respectively, the researchers found equal positive health effects, including weight loss, lowering of blood pressure and lowering of cholesterol levels.
Exploiting the benefits of walking: useful tips
But how to make the most of the benefits of walking? Always the article appeared on LiveScience reports some useful tips and small strategies to make walking 30 minutes a day really turn into a healthy workout And tactical also to regain physical shape.
An example? Alternate to classic flat walks, too walk uphill so as to increase the calorie expenditure and therefore making exercise even more effective for losing weight: increasing heart rate helps burn more calories.
For an even more complete exercise and to make the whole body work at its best, you can then use the vests or anklets with weights: the only precaution to be respected is to make sure that the weight is distributed and supported evenlyso as not to interfere with the posturea key factor in reaping the benefits of walking.
So what is the correct posture when walking? The main rule is to keep your shoulders and back straight, keeping your head up. The way you place your foot is also important: the correct sequence provides three moments of support – respectively heel, sole and toe – trying to perceive the final push towards the toes, so as to make the buttocks work too. Without forgetting to take into account, at the end of the walk, too some stretching exercises to stretch the muscles.
Finally, even small habits can make a difference: walking thirty minutes a day, in fact, can mean walk to work rather than by public transport or simply get off a few stops earlier so as to also take into account a stretch to be covered by walking. And to combine business with pleasure, even organizing a walk in the park with friends can be a pleasant activity that can make a difference in terms of well-being.
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Source: Vanity Fair