¿Cuánto necesitas caminar a diario para bajar de peso?

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Si no estamos acostumbrados a caminar ni a ningún otro tipo de deporte deberemos empezar poco a poco e ir incrementando los tiempos a medida que nos habituemos al ejercicio

Hacer deporte es eso que todos queremos, pero pocos nos atrevemos. Y es que cambiar la rutina de la noche a la mañana es complicado. Pero con el hábito de caminar podemos lograrlo de manera placentera.

De nada sirve cumplir todo al pie de la letra las primeras semanas y después volver a una vida sedentaria que, según este estudio realizado por la Universidad Austral de Chile, estaría ligada a un aumento del riesgo de sufrir enfermedades cardiovasculares. A continuación te damos las claves para perder peso con el simple hecho de caminar cada día. 

Bajar de peso

Para empezar, debemos decir que bajar de peso es más fácil de lo que parece. No tienes que invertir en un lujoso gimnasio o cremas reductoras. ¿Sabes lo que necesitas? Solo una cosa: caminar. Según esta investigación publicada por la Revista Costarricense de Salud Pública, la caminata contribuye no solo a mejorar nuestra musculatura y ayudarnos a adelgazar, sino también a mejorar la capacidad pulmonar y el sistema cardiocirculatorio.

Si estás cansado de que la grasa extra se acumule y has hecho de todo, pero no se va de la zona abdominal, es momento de que te muevas.

¿La razón? Caminar es un ejercicio aeróbico . Es decir, cuando se realiza, la mayoría de los músculos trabajan. Por ende, se quema un alta cantidad de calorías, el cuerpo se oxigena y mantiene en buen estado el corazón.

Caminar para adelgazar

¿Quién puede realizar este ejercicio?

El buen hábito de caminar

La actividad física cuenta con numerosas evidencias científicas que corroboran que cualquiera puede y debe ejercitarse. Tanto alguien acostumbrado al ejercicio como para personas que nunca han realizado ninguna actividad física. 

No obstante, es recomendable que acudas al médico para comprobar tu estado de salud. De esta manera se descarta cualquier alteración física, respiratoria o cardíaca.

¿Con qué frecuencia debo caminar?

Para empezar, es importante que actúes de acuerdo a tu condición física. Si hace tiempo no te ejercitas, evita realizar caminatas extremas. Es decir, comienza con periodos cortos (entre 10 y 15 minutos), con una velocidad moderada. 

  • Puedes comenzar con dos veces a la semana e ir incrementando poco a poco. 
  • La clave está en no dejar de hacerlo. 
  • Si caminas, por lo menos, 30 minutos diarios y cuidas tu alimentación , no tardarás en notar resultados.

Utiliza un podómetro o cuentapasos

Un podómetro para caminar

El podómetro está diseñado para medir el número de pasos durante la caminata, pero también velocidad, distancia y ritmo. Esto sirve como incentivo para ponernos una meta. Es decir, para incrementar el número de pasos dados y la velocidad para bajar de peso.

Inclusive puedes llevarlo al trabajo o mientras realizas las labores del hogar.Al final del día te dirá cuántos pasos diste y las calorías quemadas. Y tú sabrás si la próxima hay que aumentar de acuerdo a tu meta. 

Ventajas

  • Nos ayuda a prevenir la obesidad. 
  • Fortalece los huesos. Así evitamos fracturas y prevenimos la osteoporosis. 
  • Mejora la circulación y fortalece el corazón. 
  • Evita el estrés la ansiedad o la depresión debido a la producción de endorfinas.

Recomendaciones

Estiramientos antes y después de caminar
  • Una vez que hayas visitado al médico, fija una meta, siempre y cuando no te agites demasiado. 
  • Por ningún motivo dejes de hacerlo. Si no puedes caminar toda la semana, entonces organiza un horario y ponte metas pequeñas. 
  • Usa ropa y calzado cómodos. 
  • No olvides calentar antes de caminar, por lo menos 5 minutos. Al terminar, realiza estiramientos. 
  • Cuida tu alimentación, baja las grasas y pon en práctica el hábito del buen comer. 
  • Mantén una buena postura: espalda recta, abdomen contraído y hombros relajados. Según un estudio de la Universidad de Ciencias Médicas de Matanzas (Cuba), una mala postura puede acarrearte problemas de espalda.
  • Controla la respiración. Inhala y exhala de acuerdo a tu ritmo. Puedes probar con técnicas, como se especifica en esta investigación, ya que además, te ayudará a aliviar el estrés emocional.

En resumen…

Una simple caminata puede contribuir de forma significativa a la pérdida de peso. Además, es un ejercicio perfecto para hacer a un lado el sedentarismo, ya que es de bajo impacto y no supone demasiado esfuerzo. Lo mejor de todo es que lo pueden practicar todas las personas, sin importar su edad.

Lo más importante es ser constantes con su práctica y, sobre todo, adaptarlo poco a poco a la condición física. Asimismo, resulta conveniente complementarlo con una buena dieta y asegurase previamente del estado de salud. En ciertas condiciones, el médico podría sugerir no caminar o hacerlo muy suave.

Por último, no ignores a tu cuerpo. Ante cualquier síntoma de mareo, presiona altas o cansancio excesivo hay que parar o disminuir la velocidad.

Beneficios de caminar todos los días

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