With this confinement, the bikini operation is taking over again , but that's okay … no more excuses! And it seems that as of May 2 - if there is not a significant rebound in new infections - we will be able to go out and play sports outdoors and that will help us stay in shape. Of course, without forgetting to maintain a safe distance from other people and extreme hygienic measures, of course …
But before you hit the streets running like crazy, you should know that you can lose weight by walking , if you know how to do it. If you also want to lose that extra weight that we have taken on because of confinement, take note because you can combine your workouts at home with walks in the fresh air to stay in shape.
Walking is also training: 4 keys to being fit
Elena García, personal trainer of "The Power of Mami", explains how to turn a walk into a comfortable and effective workout to lose weight and get in shape. “Yes, it is possible to lose weight by walking, but we must not lose sight of the fact that miracles do not exist. It is essential to be consistent and watch your diet. To achieve good results, physical activity must go hand in hand with a good diet ”, the professional warns.
The World Health Organization recommends taking 10,000 steps a day, which is the equivalent of walking 7 kilometers a day . Writing down these amounts without leaving your home too much may seem complicated, but it is not impossible! In addition, now you can combine your home walks with outdoor walks. Schedule the training and you will see how immediately you begin to notice results.
1. How far do I have to walk to lose weight?
So that walking can translate into effective weight loss, it is essential that you be consistent and, very importantly, that you allocate a little more than 30 minutes to each session . “You need to walk every day and, in addition, do it for at least 35 minutes. Our body begins to pull fat when we have been training for 30 minutes, hence the importance of controlling time ”, says the coach.
2. Walk briskly
You can choose to tour your house from end to end or, if it is more comfortable, do it on site, without moving, but also on the street from May 2 and taking all the necessary precautions. Put on some good music and… let's go!
According to Elena García, if we want to lose weight “we have to walk at an aerobic rhythm, which consists of keeping our pulse between 60 and 80% of our maximum heart rate . How do we know we are at that point if we don't have a heart rate monitor? Checking that, despite getting tired, we can continue to have a conversation ” .
So that the training is not so monotonous, you can make changes in rhythm , raise your legs more, take some weights and even, if you are at home and you feel strong, you can do series and intersperse some high intensity exercise (such as burpees, jumps, front and side kicks). "Walking would be enough, but including these exercises can help you burn more calories and activate your metabolism, " he says.
3. Do it in the morning
Get down to business in the morning. It is preferable to activate at the beginning of the day than in the late afternoon. Why? As the professional argues, “training in the morning is not going to get you to burn more calories, but it will activate you and accelerate your metabolism for longer . In late afternoon, the body relaxes and the heart rate drops. It is our body's way of relaxing and preparing for rest ”. Although of course, this is like everything, if you are more of an afternoon / evening, go ahead!
4. Watch your diet
It is useless to crush yourself at home or on the street, if later you spend the day raiding the pantry and getting purple with sweets or chips. It is essential that you bet on a healthy and hypocaloric diet if you want to lose weight!
It is clear that resisting snacking in times of confinement is very complicated , but you can opt for healthy low-calorie snacks, such as gelatin, carrots, a handful of raw nuts … "Whatever our objective, we must be aware that it is essential to stay active, but it is even more important to take care of our diet ” , concludes the coach.
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