Running, that goal that we have set ourselves so many times and that is definitely not for us.

Until running gets you hooked, weeks can go by, progress is slow and doesn't amuse everyone (me, in particular, who have tried it 20 times at different times in my life, it bores me to death).

Many of those who try do it, in addition, with the goal of losing weight.

And if something can be more frustrating than a low calorie diet with which we lose weight by droppers, that is running and not losing a gram.

And it is that during the first half hour of running the body

does not burn fat, but glycogen,

molecules made up of glucose chains where the body stores carbohydrates. To lose fat by running, you have to run a lot to start with, because first you have to eliminate all glycogen. And to top it all, when the body faces intense physical exercise, such as running, it becomes more conservative with its reserves and does not lose fat until it has no choice.

So the good news (for those who don't like to rush through life) is that

when it comes to effective weight loss, a good walk is much more useful than a run.

When we practice a gentler physical activity, such as walking, our metabolic system tends to preferentially consume fat.

Why?

The key is in the heart rate.

When we reach 60-70% of our maximum heart rate,

which is what we do when walking fast,

we enter the magical fat burning 'zone' of the body.

Okay, and what is our maximum heart rate?

If you are a man, 220 minus your age.

If you are a woman, 226 minus your age.

Walk, yes, but with desire

Of course, it is not worth going to the badulaque on the corner or looking at shop windows (or cleaning the house, as my mother argues to justify herself when I tell her that she has to walk more). To lose weight you will need a minimum intensity,

walk at an agile pace and do not stop every two to three.

The walk has to be at least

half an hour

(plus good news. A study published in the 'International Journal of Obesity and Related Metabolic Disorders' signed by biologist and nutritionist

Janet Bond Brill

and other researchers, states that, in relation to weight , 30 minutes of walking most days of the week can be as beneficial as 60 in combination with the diet). Another condition that you must meet:

walk about five times a week

(Sunday's walk is fine, but by itself it's not going to get you anywhere, that's to say).

Finally, try to walk on

dry ground, without obstacles, and that has small slopes

to exercise all the muscles of the legs.

Ok, but how much weight am I going to lose?

If we talk about caloric expenditure, people not used to doing physical exercise walking at a speed of 5 kilometers per hour (a light pace), burn about 270 calories, as determined by a study by the

American College of Sports Medicine

that compared energy expenditure between run and walk.

Finally, it is clear that for the same distance,

running burns more calories than walking, of the order of 30% more.

But the important thing here is not how many calories are burned, but where they come from.

And there,

in the fat, which is what we want to lose, the walk wins by a landslide.

According to the criteria of The Trust Project

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