It is now scientifically proven that walking can be very effective for weight loss and does not require excessive effort. In addition, it is good for both physical and mental health. In fact, it helps to combat chronic diseases and the circulatory system. It is an activity that also benefits the nervous system. A walk in the open air helps in fact to regain serenity. An activity that can be carried out at any age without contraindications.
But what is less known is how to do it to optimize and speed up weight loss.
Well, only a few experts know that walking in this way burns 40% more calories.
How far we have to walk to obtain appreciable results
According to the World Health Organization, to obtain benefits we would have to take 10,000 steps a day. Practically it would be necessary to travel about 7 km daily. These correspond to about half an hour of brisk walking. To get visible benefits you should devote to this activity at least 3 hours a week.
Furthermore, to obtain results on weight loss it is necessary that the heart rate reaches at least 50% of the maximum.
By analyzing the different types of walking, the experts came to an interesting discovery. Therefore, at the same speed, walking backwards brings a marked increase in calorie consumption by increasing the heart rate. This could therefore be a good way to obtain more evident results without having to increase neither the time nor the speed of our walk.
A small slope doubles the energy consumption
Even if you walk backwards with a 5% gradient uphill, you can almost double your energy consumption.
If we are walking with friends it can be a way to chat with them as they continue their usual stride. More attention should be paid if we decide to walk backwards on a treadmill. In this case we recommend starting at a very slow speed. This is because this type of activity also has a strong impact on muscle balance. As you gain confidence, you can increase the intensity. Gradually you can also increase the inclination to walk backwards and get the benefits of an intense workout.
In fact, only a few experts know that walking in this way burns 40% more calories.
Deepening
Everyone is surprised when they discover that this is the best drink to eliminate the belly without a diet