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02/28/2020
Home / Notas  / Power Walking  / ¿Cuánto necesitas andar a diario para bajar de peso?

¿Cuánto necesitas andar a diario para bajar de peso?

 Power walking’.   Según los expertos, el número de zancadas, los kilómetros recorridos y la velocidad son factores clave del ‘power walking’. Día tras día vemos los parques y las calles llenas de runners haciendo series, carrera continua, cambios de ritmo,

 Power walking’.

 

Según los expertos, el número de zancadas, los kilómetros recorridos y la velocidad son factores clave del ‘power walking’.

Día tras día vemos los parques y las calles llenas de runners haciendo series, carrera continua, cambios de ritmo, fartlek… Pero, ¿qué pasa con la gente a la que no le gusta correr? ¿O la que no puede correr? Para que ellos también tomen las calles presentamos hoy una nueva tendencia: el Power Walking o Caminata Vigorosa.

Aunque caminar pueda ser la respuesta a las plegarias de muchos, es una respuesta con matices. Y en este caso, dos de ellos son fundamentales: el número de pasos y el ritmo que llevás en la caminata. De todos modos, hay algunos secretos más a tener en cuenta para que la caminata sea vigorosa y realmente eficiente. Compartimos una serie de aspectos que debés tener en cuenta.

  1. Cantidad de pasos

El National Center for Biotechnology Information fija en 10.000 pasos el mínimo exigible para que esta actividad física se traduzca en beneficios significativos para la salud. Lo que se traduce, dependiendo de la zancada de cada uno (la media está en 75 cm), en aproximadamente 8 Km.

  1. Velocidad

Si tu objetivo en las próximas semanas es acabar con los kilos de más, la velocidad de sus sesiones de power walking es esencial para lograrlo. Según los expertos lo ideal es encontrar aquella velocidad que nos permita caminar con la técnica adecuada y con la que nos sintamos cómodos. Pero, ¿de qué velocidad estamos hablando? 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.

  1. Mida sus pulsaciones

Para el doctor Carlos Sánchez Juan, jefe de la unidad de Endocrinología y Nutrición del Hospital General Universitario de Valencia, más importante que la velocidad es la intensidad. Es decir, el ritmo cardíaco. “Un ejercicio físico adecuado es aquel que exige a nuestro corazón unas pulsaciones de entre el 60 y el 80% de la frecuencia cardíaca máxima”, explica. ¿Cómo lo calculamos? Sencillo. Debemos restar a la frecuencia máxima cardíaca (220), nuestra edad. Así, si tiene 40 años, el resultado será de 180, que es la cifra sobre la que debe aplicar el porcentaje mencionado. “Solo si caminamos con una intensidad máxima podremos perder peso”, insiste el facultativo. Existen pulseras que monitorizan la constante.

  1. La frecuencia de la actividad

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 y luego podés ir incrementando la distancia, el tiempo y la velocidad.

  1. Ayuda tecnológica

Existen un buen número de aplicaciones que podemos descargar al celular que están diseñadas especialmente 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, incrementar el número de pasos dados y la velocidad para bajar de peso.

Inclusive podés usarlo al ir al trabajo o mientras realizas las labores del hogar. Al final del día tendrás la cantidad de pasos recorridos y las calorías quemadas.

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