Estilo de vida

Adelgaza, todavía más, mientras paseas

02/08/2016, a las 08:20

Pocas cosas hay más placenteras en la vida que un paseo: relaja, estimula y es saludable.

Pero para que una caminata pueda ser igual de efectiva que una sesión de gimnasio tiene que cumplir una serie de requisitos.

Si quieres formar parte del clan del “power walking o caminar a paso ligero” te contamos las claves para sacar el mejor provecho de una actividad sana, sencilla y agradable

1. Más importante que la velocidad es la intensidad

¿En qué se traduce eso? Lo realmente efectivo es aumentar nuestro ritmo cardiaco para conseguir unas pulsaciones de entre el 60 % y el 80% de frecuencia máxima. Hacer el cálculo es muy sencillo: se resta a la frecuencia máxima de 220 pulsaciones nuestra edad y al resultado obtenido se le aplica el porcentaje mencionado. Además, es importante fraccionar el tiempo de la sesión en tramos con diferentes intensidades.

andar-rapido-1728x800_c

2. Bajar la barrera de los 5 km/h

A la intensidad, hay que sumarle también un incremento de la velocidad, pero sin llegar a sentirnos incómodos. Según el Colegio Americano de Medicina del Deporte (ACSM), para un adulto sano lo aconsejable es caminar a una velocidad que oscile entre los 4,8 Km/h y los 6,4 Km/h.

3. Caminar al menos dos horas y media ¡a la semana!

Si, no hace falta más. Podemos repartir estos 150 minutos de lunes a domingo… Recomendable, por ejemplo, realizar sesiones diarias de 30 minutos ¡nunca menos!

4. Dale mucho ritmo

Además de las piernas, hay que intentar que otros músculos se impliquen en el movimiento. El balanceo de los brazos debe ser armónico con la ejecución de los pasos. Avance de la pierna izquierda, balanceo del brazo derecho y viceversa. Y para rizar el rizo, lo ideal es completar la caminata con una tabla de abdominales, de entre cinco y diez minutos.

5. Caminamos, no nos lucimos en la “Pasarela

Calzado y ropa cómoda. Imprescindibles para una buena sesión de “power walking”. Y si ya adaptamos nuestro calzado a nuestra forma de pisar sería ¡la bomba!.

ropa

6. Música, amigos, mascotas… los mejores compañeros de una buena caminata

Noche, tarde, mañana. El momento del día no influye en la quema de calorías, pero si en el placer que el ejercicio pueda aportarnos. Un paseo es mucho más agradable si es compartido o si es aderezado con las canciones que más nos gustan.

Cadena Dial es, sin duda, una de las mejores compañías para que puedas disfrutar al máximo de tu salida al aire libre

¡Encantados de caminar contigo!

 

2.949 comentarios en “Adelgaza, todavía más, mientras paseas”

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