Brisk walking and weight loss: Athletic trainer's advice to lose weight while walking
Take the right posture, do yoga before a walk, adapt your pace and increase the duration of your sessions little by little ... Find the advice of our gym trainer to lose weight and reduce your body thanks to a brisk walk.
A daily brisk walk, also called aerobic walk, is a good way to maintain a healthy body, beautiful shape, but also good spirits. In short, this practice is for everyone, whether they are athletes or not, it has it all!
Brisk walking or exercise walking: What pace should I follow to lose weight?
For Luis Deniz, athletic trainer at Thermes Marins de Saint-Malo, we can consider ourselves walking for fitness from the moment we take twice as many steps as normal walking in a certain period of time.
Trainer's Little Trick to Tell If You're On A Sport Or Casual Outing: "During a normal walk you can talk and sing, and during a brisk walk you can talk, but you can't sing!" .
On the other hand, "If you can't speed up your classic stride twice, then there's a problem: it could be a question of muscle aging or a problem with motor skills. In that case, feel free to consult a specialist," warns Luis Deniz.
To start brisk walking and take advantage of it for weight loss in particular, you should ideally maintain your exertion for 30 to 45 minutes, at a pace of 5-7 km/h (what is called “normal” walking is estimated to be between 3 and 4 km/h ).
Brisk walking: its benefits for health and shape
Less harmful to the body than running, for example, brisk walking has many benefits for physical and mental health and well-being.
We burn calories. Even if the number of calories burned during brisk walking is less important than during a cardio activity such as running or swimming, we still expend about 200 to 300 calories per hour. Walking is practiced daily, and is associated with a balanced diet, thus helping to maintain a beautiful shape!
Many muscles are used. Seemingly less intense than other exercises, gym walking still allows you to use many different muscles. During the session, we move both the upper body and the lower body: the legs (thighs and calves), the abdominal muscles and the back (for position) are toned during the movement. Thanks to a brisk walk, the whole body is strengthened for a harmonious result on the silhouette.
We improve our situation. As we just saw in the list of muscles used during a brisk walking motion, there is a link to the postural muscles. Strengthening your abdominal and back muscles will improve posture and prevent pain (provided you walk straight, of course!).
Strengthen your joints. In addition to working on balance, exercise walking helps maintain bone health. Running also allows, except that the effects of the body on the ground are more traumatic than brisk walking. The advantage of this gentle discipline is that the joints (knees, ankles, hips, etc.) are strengthened without trauma.
We keep our heart. Although brisk walking is less of a heart disease than some other sports, brisk walking still keeps the heart, by stimulating the cardiovascular system. As a bonus, this system will stimulate circulation and help with water retention. You should exercise without moderation, in case your legs feel heavy, or a sedentary lifestyle (prolonged sitting position at telecommuting, for example)!
You are strengthening your mind. Finally, exercise walking is an ally of the mind! It allows you to clear your mind, get some fresh air, and significantly reduce physical and mental stress and tension. Note that it is a more useful practice when practiced in the middle of nature (in the woods, on the beach, in the mountains, etc.).
Lose weight with brisk walking: 7 tips from a trainer to improve your hiking
Mind and Body: Examine Yourself!
If you are new to brisk walking, and feel unable to do your best, quickly identify the error (limited cardiovascular or lung capacity, mental difficulty with stimulation, muscle pain or discomfort, sensitivity to joint, etc.), to be able to Work specifically in this axis, or consult a specialist if necessary.
Eat a balanced diet
Whatever the exercise, there is no secret, to lose weight, you must also change what is on your plate. To lose weight by brisk walking, you should also work on the nutrition aspect, adopting a balanced and varied diet that adapts above all to your metabolism and your daily caloric expenditure.
Increase the duration of your outings little by little
If you are looking to lose weight or stay in shape, it is recommended that you aim for a brisk walk for at least an hour. Start gradually, gradually increase the time of your walks, add 15 minutes to the next session, then another 15 minutes to the next session... For results, no secret: You need regularity. To improve, doing at least 2 to 3 fitness walks per week is ideal. The more regular you are, the more you will see the benefits of walking on your body, but also in your mind!
And remember to change the path to avoid the monotony and keep walking fun. If it lasts several hours at the end, don't limit yourself, it's okay to walk!
Good to know: It is recommended to engage in physical activity in the fresh air such as a brisk walk, preferably in the morning, when the air is not yet polluted ...
Take the right position
As with all sports, the position taken is important. At Brisk Walk, we make sure:
Keep your back straight, and your abdominals tucked in (Pilates can help)
Keep the shoulders relaxed, slightly rolled back, and chest proudly projecting forward
Keep the arm movement as natural as possible: the movement should be a little busy, without relaxing (if necessary, you can use sticks as in Nordic Walking)
Stand straight, look forward, and seek self-aggrandizement
Invest in the right pair of shoes
If brisk walking is part of your daily life, it's important to invest in a pair of shoes adapted to the practice and in light, breathable clothing. Good equipment will not only help you progress, but will also allow you to avoid the pain and injuries associated with a pair of athletic shoes that are not suitable for this regimen.
Good tip: Try not to start your foot movement by placing your heels on the floor, or at least do it gently to reduce the impact of the shock.
diversification of activities
Brisk walking can contribute to weight loss, but it must be supplemented with other types of physical activity to get results in shape. Swimming, cycling, home strengthening exercises, Pilates, yoga ... it's up to you to choose what you like, and it will allow you to be regular over time.
Do yoga poses before walking
Before a brisk walking session, it is highly recommended to perform some yoga poses that combine flexibility and muscle strengthening. This will allow both to awaken the muscles (like tendons for example, which will be induced), to awaken the mind and thus put yourself in the best conditions for walking!
Finally, good hydration is essential, and remember to hydrate yourself before and after the outing, and drink at least 1.5 liters of water per day!