Many think that to keep fit, burn excess calories and reduce obesity, you need to go to the gym. Exercising to reduce fat and stay healthy doesn’t necessarily mean doing heavy workouts. Walking is also a physical activity and has many advantages. With a specific 31-day program you could lose weight, reduce bacon and help fight bad cholesterol, getting back in great shape for the summer.
Walking for half an hour a day can be done by everyone. It is a perfect physical exercise for those who are not trained and want to start getting some exercise. Walking is much less traumatic than running and is good for your health. In fact, according to the indications of the doctors of the Veronesi Foundation, walking would help reduce bad cholesterol and raise the good one. Furthermore, it would promote the reduction of blood pressure and could also lower the risk of type 2 diabetes.
In just 31 days, belly and weight are reduced with this walking program suitable for everyone and which would also help in the fight against cholesterol
According to the health guidelines of the Presidency of the Council, walking can burn between 3 and 4 calories per minute. Hence, a walking program is perfect for anyone who wants to lose weight, cut back on bacon and burn excess calories.
Those who want to get these results to be found in shape at the costume test now have very little time. One solution might be to follow the 31-day program recommended by an American personal trainer. This program alternates days of walking at a light pace with days of walking at a more intense pace, with a few days of rest. This system aims not only to lose weight and keep fit, but also to improve mental health.
The program includes 8 days out of 31 of light training and 13 days of more demanding training. The remaining days are dedicated to rest. Let’s go into the details of the days to be dedicated to the various phases of the walk.
Let’s imagine developing this training in a month where the first day is day 1 and the last day is day 31. Light walking takes place on days 1, 3, 5, 6, 10, 14, 19 and 25. L he most demanding training takes place on days 8, 11, 13, 15, 18, 21, 22, 23, 26, 27, 29, 30 and 31. All other days that are not listed are dedicated to rest. Excellent results can be achieved in just 31 days.
The two modes of training
This is what light training is all about. It starts with 3 minutes at a normal pace to warm up, followed by one minute of brisk walking and 2 minutes of normal walking. Fast and normal walking alternate 4 times for a total of 12 minutes. Eventually the muscles relax with 3 minutes of normal walking.
The most demanding walk starts with a 3 minute warm up. Then for 10 minutes alternate between one minute of brisk walking and one minute of normal walking. Then for 6 minutes alternate one minute of brisk walking and 30 seconds of normal walking. Finally, the cool-down with 3 minutes of normal walking.
The workouts require a maximum effort of 25 minutes. In just 31 days of this program you should begin to see results in terms of weight reduction and waist size. Of course it is advisable not to stop after the first month but to continue.
Other daily activities to burn calories and fat
Maybe we can also combine walking with a whole series of daily activities that can help reduce excess fat. There are many modes of movement we can do throughout the day that can help us improve health and lose weight. For example, we may decide to always take the stairs instead of taking the elevator. Playing with the kids or walking the dog are other options that can help you burn calories faster.
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