The tricks to lose weight taking a walk according to Harvard: what are they?
Health experts at Harvard have looked at how to make the most of walking to help lose weight and strengthen your body, but the way you walk is important.
Many studies show that walking is beneficial for health and contributes to weight loss. It is a type of exercise that is accessible to most people, since it does not require any type of additional material. Furthermore, it does not require prior training and, in return, offers excellent results for the body. However, a study from Harvard University has revealed that, to get the maximum benefits, the way you walk is important.
According to the medical editor of the Harvard Health Special Report Walking for Health, Dr. Lauren Elson, going out for a regular walk is always better than not moving, but if you are to get the most from walking, you must constantly challenge yourself. In this sense, at Harvard they have proposed a series of exercises that can contribute to this mission.
1. Walking in intervals
One of the ways to take advantage of walks is to alternate speed, according to experts from Harvard University. This consists of walking faster for a while than you usually do for a period of time. This can then be followed by a rest cycle and then another stretch at a slower pace.
If this process is repeated for as long or as far as the person wishes to travel, it can be beneficial because during the most intense periods the heart rate increases. Therefore, one works harder than if we just go for a walk at our usual pace.
2. Walking uphill
Another of the exercises that Harvard proposes is taking advantage of the upward slopes. According to the article, climbing hills or stairs contributes to the development of the muscles of the lower part of the body, such as the hamstrings or quadriceps.
But this proposal does not consist of going for a walk only in places with slopes. Dr. Elson points out that climbing stairs can be added to the walking routine for a minute or two. And, if instead of going outside, you do this exercise with a machine such as a treadmill, she recommends increasing the incline for about 30 seconds every so often.
3. Walking with Nordic walking poles
The slopes serve to work the lower muscles, but do not forget the upper body. To do this, the Harvard study suggests that Nordic walking poles can be used. The exercises recommended by the American university are very varied and consist of combining the different positions that can be given between the poles and the feet. That is, use the same cane and the same foot or alternate them.
These exercises help activate the muscles of the arms, core, shoulders, and back. In this sense, the expert details that a weak upper body can accelerate fatigue by reducing the efficiency of your movement when walking. Therefore, there is a need to improve endurance so you can walk longer and more often, so she recommends that people guard against muscle fatigue by developing muscle in all parts of the body.