Jakarta, CNN Indonesia —
Want to have a body which and ideal? You just walk. Maybe some people don’t believe an activity as simple as walking can lose weight. There are so many myths surrounding exercise including that you have to really sweat for exercise to be considered beneficial.
No wonder walking is underestimated when it comes to losing weight. If you see the benefits, walking deserves to be equated with other sports. You only need to practice simple steps so that walking brings benefits to the body, especially losing weight.
1. Walk before breakfast
Launching from Women’s Weekly, the best strategy to lose body fat is to walk immediately after waking up. After sleeping for hours your body is already in a state of calorie deficit. Walking will also trigger the ability to burn body fat. During sleep, glycogen levels are depleted so the body will use fat as an energy source.
2. Heating
Because it is seen as an ordinary physical activity, unlike running or swimming, people often just walk right away. In fact, to get the ideal body, an absolute warm-up is done.
Then start walking slowly in the first 2-3 minutes. Gradually increase the speed and maintain it for the rest of the journey.
3. Brisk walk
One of the paths to a slim body, especially by walking, is to increase walking speed. Launching from Eat This, Not That!, brisk walking will increase the heart rate, thereby helping the body burn fat stored in the body.
A brisk walk is better than doing it half-assed. When walking briskly, the breath will indeed be heavier. But here, you must still be able to speak clearly but can’t sing. If you can still sing, it means that your walking speed still needs to be increased.
4. Correct posture
To get more benefits, practice correct posture when walking. The stomach is tight and the shoulders are straight. Look forward and the spine is straight.
5. Know the route
Take a walking route that you already know before. Familiar routes won’t waste your time searching your way or even getting lost.
While walking, you can activate an app or a map to track the route. You can try other routes in different sessions to avoid getting bored. Two alternating routes will suffice.
6. Adding load
When walking has become a habit, add an exercise menu by carrying weights so that more calories are burned. You can carry 1-2 kg dumbbells and lift them at chest level. This will help burn calories while working your quads, shoulders, abs, and buttocks.
7. The sidewalk is bathed in sunlight
Choose a walking time where you still have exposure to sunlight. Why?
In a study published in the Journal of Endocrinology, sleep-deprived adults who were exposed to dim light after waking had lower concentrations of the hormone leptin (a hormone that suppresses appetite). Meanwhile, those exposed to blue light (energy-saving lamps) had higher leptin concentrations.
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