How to walk so that in 20 minutes of exercise a day you burn 40% more calories
As recommended by the
World Health Organization (WHO)
, the best way to strengthen our bones, reduce the risk of depression and keep the cardiorespiratory and muscular system in perfect shape is to dedicate at least 150 minutes (two and a half hours) a week to practicing intense aerobic and resistance-type physical activity, a type of exercise that places
running
at the top of the list when choosing.
And it is that
going out to run
-one of the sports with which you
lose weight more quickly
(and a lot, because jogging at 9.5 km per hour you will burn around 600 calories per hour and running at a light pace, without intensity, approximately about eight calories per minute) - not only helps us
lose weight
by speeding up our metabolism, which allows us to continue burning fat in the hours after training, it is also one of the healthiest sports for our heart: going for a run on a regular basis reduces 30% the risk of dying from cardiovascular causes, according to a study published in the British Journal of Sports Medicine, since running activates and strengthens the cardiovascular system.
And the list of advantages to sign up for running does not end there. In addition to strengthening the immune system, it has important psychological benefits among its benefits: it
improves mood
, reduces
stress
and
anxiety
, promotes concentration and self-esteem.
This is stated by
Pablo Lucero,
founder and coach of the BcnMad Triathlon sports club for 10 years, and
Germán Madrazo,
motivational coach who has participated in the
2018 Pyeongchang Winter Olympics
. Both experts are in charge of the
'Kilometers of Confianza '
launched by the insurer Mapfre, a personalized advice program with
training, nutrition and motivation
content
for a
running challenge
in which all those people who, regardless of their physical preparation and personal condition, want to prepare for can participate. run your first
marathon
.
Germán Madrazo, motivational coach, and Pablo Lucero, founder and coach of the BcnMadTriatlón sports club.
They tell us in this interview all the benefits and reasons for putting on the shoes and running.
Coach Pablo Lucero.
And, if you have any doubts about whether to put on your shoes, one last note from Pablo Lucero: "Reconciling work, family and sport is not easy at all, but I encourage you to take that first step, because it will be the first of many precious and , who knows, of a change in habits and life ".
According to the criteria of The Trust Project
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