Two or three sessions of 30 minutes per week

Walk at a good pace.

You have to walk fast, between 7 and 9.5km / h. Specifically, to get an idea, you should travel a mile and a half in 10 or 15 minutes. Maintaining that rhythm is a key factor when it comes to losing weight. When the body works between 60 and 70% of its heart rate, the body has to resort to its reserves to obtain the energy necessary to produce muscles that in turn, increase the basal metabolism, with the result that more calories are burned throughout the day and that is our goal.

The right technique to burn more calories when walking

To get the most out of our walks, we must follow these techniques that will make us burn more calories. That is the philosophy of the shoes to burn calories walking, modify our position a bit to burn more fat, but that can also be achieved with a little concentration.

The correct stride:

One of the most common mistakes when walking fast is to lengthen strides unnaturally. We must find a stride that does not affect the fluidity of our movements.

1- To begin, walk about twenty steps in a straight direction, with the shoulders relaxed and the chest forward. If your head swings too much and you feel a slight stretch in the front of your leg, it means that your strides are too big. Go trying different sizes of strides, until you are in a size that allows you to walk quickly and makes you feel comfortable.

2 – Accelerates the pace, taking the strides faster, but without changing its size. Increase the speed only until you feel comfortable, little by little you will get used to it.

Move your hips.

When you change the strides, you will see that your hip moves more. This movement will become more natural as you adjust the length of your strides. Your pelvis and hips gain mobility although you have to be careful not to exaggerate the movement. It has to give fluidity, but without becoming too accentuated.

A good footprint

It is very important to walk correctly. The heel should touch the ground first and the fingers should be the ones that give us momentum, concentrate on dividing the movement into three parts:

1- Take a step forward. When the heel touches the ground, the ankle should be flexed at an angle of about 45 °.

2- Stretch the foot completely and support your weight in the front.

 

3- When this foot is fully supported, lift the floor and fingers of the other foot and pass the back leg forward without dragging the foot or lift too much.

The well-placed trunk

Not only do you walk with your legs, you must also place your trunk and chest correctly.

The shoulders have to be loose and relaxed at all times. You have to be able to swing the arms with ease.

To keep the torso upright, use the abdominals, since they hold the lower part of the back. Put the navel in and perform a “retroversion” of the pelvis forward (as opposed to arching the spine) to align the lower back and let the hips loose.

The technique of the arms

Keep your arms flexed at 90 °. When you start walking, balance them alternately, without moving them away from the body. (The left arm advances at the same time as the right foot and vice versa.) The movement comes from the shoulders. The hand should not rise above the chin and should not exceed the hip when it returns backwards.

Abdominal breathing

Walking is an aerobic exercise, that is, it needs oxygen. When you walk, the blood brings oxygen to the organs and muscles that work, and thanks to this fuel can burn fat and turn it into energy. If you intensify the effort, you have to breathe more deeply to provide an extra supply of oxygen to your body, otherwise you run the risk of drowning. Performing a deep abdominal breathing while walking, you are increasing your breathing capacity.