Walk is widely recognized as an exercise accessible to all, capable of bringing health benefits. However, it does not always produce the desired results in terms of fat loss. In many cases, the problem is not in effort, but how it is done.
According to the Health Digest, two errors are particularly common between those who walk regularly: to do it too slow and devote less time than necessary. Although simple, these flaws can compromise the effectiveness of training.
Speed matters
According to the same source, walking fast enough to speed up the heart rate is critical. A good indicator of moderate intensity is to be able to maintain a conversation with effort, but without difficulty.
Those who opt for a slower pace tend to burn less calories, even longer training.
The publication adds that the speed should cause a deeper breath but without panting. Maintaining this pace will help activate more metabolism and mobilize stored fat.
Consistency without sacrifices
Another essential recommendation is regularity. Health Digest states that the ideal is to walk at least 150 minutes a week, about 30 minutes a day, over five days. Gradual consistency favors more solid results than more intense sporadic sessions.
This weekly requirement establishes a base that allows the body to adapt and respond to physical activity more effectively. More intense alternatives are not recommended when failed in this regularity.
Quick intervals benefit
The site explains that introducing rapid pace intervals during the walk can bring significant gains.
Just a slightly more intense effort for 30 seconds to activate more muscle fibers and accelerate metabolism.
This method, often nicknamed interval training, can be applied whenever conditions allow it, as in urban parks or inclination changes.
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Error: neglect progression
As mentioned, many walk at the same speed and duration for weeks or months, without adjusting the intensity. This stagnation causes the body to get used to effort and reduce caloric burning.
It is advisable to vary the route, speed or inclination gradually to continue to challenge the body and maintain the level of effectiveness of the activity.
Equipment and posture are not everything
Although feeling well equipped may motivate, the source stresses that the quality of the sneakers or the aesthetics of the equipment has a minimal impact on fat loss. The focus should be on the pace, duration and regularity of the walk, not accessories.
Avoiding distractions such as excessive use of the mobile phone during training contributes to maintaining the proper intensity to the goal.
Simplify for best results
It refers to the same source as walking is a simple practice, but it requires strategy to be effective. Two small adjustments, accelerate the step and fulfill 150 weekly minutes with consistency, can make all the difference.
With no high investments or major lifestyle changes, these hits keep walking as a practical method for improving health and controlling weight.
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