Does walking burn fat? Walking loses weight? Does walking help lose belly fat? These are very common doubts of those who are thinking of including this exercise in their routine. The truth is that walking on the street or on the treadmill can be the first step to get out of sedentary lifestyle and go in search of a healthier and longer life. While running requires greater physical preparation, walking is a lighter and more democratic exercise, which generates less impact on the joints and has fewer restrictions. It’s worth remembering that before starting any physical activity, it’s important to do a good stretch and wear appropriate clothes and shoes.
But does walking really help with weight loss, like other sports like swimming, weight training and martial arts? To clarify this doubt once and for all, Care for Life interviewed physical educator and personal trainer Caio Signoretti. The professional gave tips on how to lose weight in a healthy way and explained how walking can help in this process. Check out!
Does walking really make you lose weight?
Yes, it’s true that walking makes you lose weight. Just like any other type of physical exercise that provides significant energy expenditure, it will help with weight loss, as it contributes to the caloric deficit – the process of expending more calories than your body consumes through food.
In addition, there are several factors that will define how much walking can help with weight loss. They vary from the level of exercise to the duration of time, as explained by the professional: “For each body kilo lost, we need to burn at least 7,000 calories. This burn will depend on the intensity, speed, level of physical conditioning, gender, size and body weight of that person “.
Since, in order to lose weight, in addition to walking down the street or on the treadmill, it is also important to practice another type of exercise that optimizes caloric expenditure, such as bodybuilding, in addition to maintaining a healthy and balanced diet. With these pillars, we managed to prevent weight gain.
What are the benefits of walking? Meet:
- A real remedy for stress: Doing a physical activity, such as walking, can help a lot in mental health, reducing the stress and anxiety of a busy routine. “Physical exercise reduces stress due to the release of endorphins, neurotransmitters responsible for the feeling of well-being”, explained Caio.
- May contribute to the production of vitamin D: the physical educator says that walking down the street, in contact with sunlight, stimulates the production of vitamin D by the body, an important substance for the functioning of the body. “A low vitamin D it even harms weight loss”, he says. This nutrient is also related to the prevention of osteoporosis, because it helps in the absorption of calcium by the bones.
- Improves sleep quality: walking helps with energy expenditure. Who walks for an hour every day arrives at the end of the day more rested, with a smaller accumulation of energy and, with that, is able to sleep better.
- Good for the heart: walking helps in activating blood circulation and blood pressure control. These two factors contribute to keeping cardiovascular health up to date, which can prevent the onset of hypertension and its complications, such as stroke and heart attack.
- Put an end to sedentary lifestyle: including walking in your routine can be the first step to end sedentary lifestyle. If you practice brisk walking, if possible at a jogging pace, lasting between 30 minutes and an hour every day, it is possible that, after a month, your body will be more physically prepared to run and practice other higher impact exercises.
- Walking loses weight: as mentioned in the previous topic, walking is the first step towards a healthier life, but along with it, the professional recommends the practice of other activities, in addition to changes in routine habits: “In addition to dietary restructuring, there is also bodybuilding and other types of training, such as high-intensity interval training”. Remembering that these activities must be supervised by a specialized professional.
- Increases longevity: with all the previous benefits, it is possible to state that walking contributes to a better quality of life. The practice of physical activity improves health in general and a healthy person tends to live longer and better.
How to lose weight walking? 1 hour of walking burns how many calories?
As mentioned at the beginning of this article, walking can help with weight loss, but this will depend mainly on the time and intensity of the exercise. Personal trainer Caio Signoretti claims that “an hour of walking can burn approximately 300 calories”. Therefore, the more time you spend walking, increasing the power of the steps, the more efficient this caloric expenditure will be and the more weight you will be able to lose.
How to lose weight in a healthy way?
Although walking helps to lose localized fat and is considered a good start to leave the sedentary life behind, the physical educator guarantees that it is important to practice other types of exercises to lose weight in a healthy way it is efficient. High-intensity sports like swimming and running are great cardio exercises to include in your fat loss routine.
But, according to the personal, bodybuilding remains the activity that most contributes to weight loss: “You will burn more calories when you have muscular intensity and cardiovascular intensity during exercise. But, better than that, you will generate the so-called EPOC effect (Excess Post Exercise Oxygen Consumption), which in Portuguese means “Post-exercise Excessive Oxygen Consumption”, which is as if you were still expending energy, burning calories, even at rest, after the end of that activity”, detailed the professional in Physical Education.
Therefore, we can say that the best way to make your body a more efficient machine to burn calories, in addition to walking, is to work your muscles through weight training. As for weight loss, it is also essential to adopt a healthy and balanced diet, investing in natural and less industrialized foods in the routine. By putting all these measures into practice, it will be possible to achieve a longevity with more quality and health.
The post Care for Life.
Source: cuidadospelavida.com.br
