¿Caminando delgado? Una guía para adelgazar al caminar

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Adelgazar no es sólo una cuestión de dieta, sino que tampoco es necesario que te mates con esfuerzos inhumanos y sacrificios irreales. Es posible perder peso con otros mecanismos que son menos costosos para nosotros, y que pueden ofrecernos grandes resultados. Walking slims down sí!

El power walking o una rutina de caminar con un paso más apretado, es una actividad aeróbica que le permite quemar calorías rápidamente, y por lo tanto perder peso . Bien utilizada, esta técnica también se convierte en un momento de diversión que relaja y elimina el estrés.

Entonces, ¿caminar es muy delgado?

Como lo que sucede cuando hablamos de cualquier ejercicio físico, caminar es un movimiento del cuerpo que genera una quema de calorías. El cuerpo necesita energía para sus actividades, y la obtiene principalmente de las calorías derivadas de los carbohidratos. Cuando gastamos estas calorías, no se acumulan en nuestra reserva de grasa, lo que nos molesta tanto.

Caminar es el ejercicio perfecto para aumentar el gasto calórico. Sumado al gasto calórico de nuestro metabolismo basal, que es la cantidad mínima de calorías que el cuerpo necesita diariamente para existir, respirar, digerir, pensar, etc., este gasto extra nos ayudará a perder peso.  Así, cuando consumimos más calorías de las que consumimos, quemamos grasa. Al hacer esto, el peso corporal disminuye.

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¿Qué debemos tener en cuenta para perder peso al caminar?

  • Algunas opciones

En primer lugar, es importante elegir el momento de caminar. No se recomienda dar un paseo inmediatamente después de comer, o en momentos de calor intenso.

Si es posible, elige una ruta bonita, que también puede servirte de distracción. La buena compañía y la música animada también pueden generar este resultado de convertir el caminar en una actividad de ocio.

  • Debe caminar relativamente rápido.

Mantener un buen ritmo de marcha es un factor clave para optimizar el gasto calórico. Además, cuando nuestra frecuencia cardíaca es alta, el cuerpo depende de las reservas de grasa para generar energía y es en este momento cuando caminar se adelgaza aún más.

Cada persona encontrará su propio ritmo, el que mejor se adapte a su edad y condición física. Lo ideal es encontrar una velocidad con la que te sientas bien, pero que también requiera un poco de tu cuerpo. Según el Colegio Americano de Medicina Deportiva, la velocidad apropiada para un adulto normal es entre 4,8 y 6 km por hora. Esto también se puede configurar en una cinta de correr.

Sin embargo, la actividad debería implementarse gradualmente. Si usted siempre ha llevado una vida completamente sedentaria, puede comenzar con velocidades más bajas y distancias más cortas, y aumentar gradualmente a medida que sienta que su cuerpo lo permite.

  • Caminar al menos dos horas y media por semana

Tanto para cuestiones médicas como estéticas y deportivas, la sugerencia es una rutina de al menos dos horas y media de caminata por semana, que puede dividirse en un máximo de siete sesiones, una por cada día. La duración de una sesión nunca debe ser inferior a 20 minutos.

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  • Presta atención a tus latidos

Hay investigaciones que consideran que la intensidad es mucho más importante que la velocidad. La intensidad de un ejercicio es diferente para cada persona, incluso si están a la misma velocidad. Podemos medir la intensidad por la frecuencia cardíaca, que podemos ver a través de nuestros latidos.

Un ejercicio satisfactorio es aquel que requiere latidos entre el 60 y el 80% de la frecuencia cardíaca máxima . ¿Cómo puedes calcularlo? Hay una fórmula básica: quitamos nuestra edad del número 220, que es la frecuencia cardíaca máxima. Este será el número al que debemos aplicar el porcentaje del 60 al 80%.

Sólo los que caminan con una intensidad satisfactoria pierden peso. En ausencia de posibilidades de medición, usted debe estar al menos sin aliento.

  • La técnica es importante

Cuanto más músculos participan en la actividad, mayor es el consumo de calorías y grasas. Por esta razón, es aconsejable realizar movimientos uniformes de los brazos mientras se camina.

La respiración abdominal profunda debe acompañar al ejercicio . La respiración profunda aumenta la capacidad respiratoria que permite el suministro de oxígeno necesario para el esfuerzo que se está realizando.

La técnica para caminar correctamente sería la siguiente: la cabeza firme alineada con la columna vertebral, con la barbilla paralela al suelo, los hombros sueltos y relajados, el tronco levantado y los brazos flexionados a 90 grados.

Otros beneficios del senderismo

Bajar de peso, y con el hábito también estaremos más cerca de un estilo de vida saludable y equilibrado. Además de la pérdida de peso y la pérdida de peso, diferentes estudios muestran que una activación general del cuerpo se produce por el ejercicio, lo que favorece un equilibrio funcional.

  • Mejora de la circulación sanguínea .
  • .

  • Reducción del riesgo de padecer trastornos cardíacos, ya que se fortalece el sistema cardiovascular.
  • Contribuye al control del colesterol, provocando una disminución del colesterol malo.
  • Promueve el control de la presión arterial.
  • Fortalece los huesos, tendones y articulaciones.
  • Mejora la respiración y la capacidad pulmonar.
  • Cuando caminamos liberamos endorfinas, y por lo tanto nuestro estado de ánimo mejora y podemos sentirnos más felices.
  • Es un buen antidepresivo y también previene el insomnio.
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No debemos olvidar que una buena caminata ayudará en el objetivo de perder peso cuando vaya acompañada de una ingesta adecuada de alimentos. Si queremos un déficit calórico, es inútil ingerir todas las calorías perdidas. Ambos juntos asegurarán la pérdida de peso y contribuirán a la mejora general de la salud.

Ahora que sabes que caminar es delgado, ¿qué tal un paseo mañana por la mañana?

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