Power walking, which is nothing more than walking at a brisk pace, almost running, without actually doing it. This is one of the great advantages of this type of training
has no effect It puts strain on the joints like running and is therefore suitable for everyone. In addition, it is less lazy to do it, especially for those who are not used to playing sports.
But is it okay to just go for a walk? No, otherwise everything would be too easy. The first is that you must remember that you are doing sports and not walking
speed Throughout the training, the value is increased and certain guidelines are followed to help you optimize the benefits.
And just as Harvard gave us five tricks to lose weight while walking, there are certain indications for doing so
Power walking It can truly be considered a sport and not just a hobby. The posture, the time you devote to the exercise, the route you choose… are small guidelines that make a difference.
The tips you should follow to get the most out of power walking
American College of Sports Medicine, men burn more calories than women when power walking because, on average, they weigh more than we do. According to this study, men will lose
124 calories compared to the
105 that the women would lose if they both ran 1.5 kilometers. But we can all benefit from this practice, especially if you follow these guidelines:
1. Pay attention to the time
The ideal way to get results from power walking would be to do it up to three times a week with sessions of 30 minutes each
between 45 and 60 minutes. Of course, remember to always do this at a good pace and be aware that you are exercising and not just going for a walk.
2. The movement of the arms
The arms have to go
loose and rhythmic with your legs: As you bring your right leg forward, do the same with your right arm and repeat the movement with your left leg and arm. If you want the cardiovascular work to be more challenging, you can place your arms at a 12-inch angle
3. Keep your stomach active during exercise
The abdomen is one of the core performance muscles of the body
balance it While doing the exercise, it is important to stay active to get all the benefits of exercise without suffering
Injury. You don’t have to be out of breath, just give in a little
Navel inward like you’re trying to fit your insides into a tight dress.
4. The natural movement of the feet
It’s not about making unnatural movements that cause you to trip over your feet. Inside
Power walking As with a normal walk, you must first place your heel with the toe in the air and then support your front part to finally lift your heel off the ground.
5. Keep your glutes tight
You have to go
built, look forward and keep your glutes tight, which will help you position your neck well. Remember to breathe in as well
membrane without forgetting to maintain a slight abdominal tension to maintain complete posture. It seems like a lot of guidelines, but once you integrate them, you can implement it naturally.
6. Add hills to your route
uphill They represent an additional challenge for the heart, lungs and muscles and increase calorie consumption by up to 13%. In this way we not only help you
lose weight You will be able to strengthen the muscles of your lower body, you will improve your lung capacity and all without the stress on your joints that you have when running.