Dry-belly walk: workouts to do on the treadmill or outdoors –

Studies carried out in research centers around the world prove that the simplest of all physical activities – walking – is an effective, easy and inexpensive way to lose weight, gain breath and protect your heart. A survey by American experts found that exercise is really effective for reducing abdominal fat. They analyzed the relationship between this type of exercise and the excesses that insist on lodging in the belly and proved that an average of two and a half hours of walking per week can exterminate the excesses in that region and reduce up to 2.5 centimeters in four weeks.

But why to walk does it work so well to send the love handles away? According to Tim Church, from Louisiana State University, in the United States, this type of activity helps to reduce deep abdominal fat, called visceral fat. “If you exercise enough to lose 10% of your body fat, you can actually decrease visceral fat by up to 30%,” says Church. However, it must be made clear that walking only brings this type of result if combined with a healthy diet.

Another important factor: when the intensity is varied during exercise, there is a greater metabolization of fat as a source of energy. “In this way, walking becomes a more efficient activity and it is possible to achieve results in less time”, defends Claudio Pavanelli, sporting director of the Soccer Institute of Montverde Academy, in Florida.

That’s why Emerson Bisan, professor at Nova Equipe sports consultancy, and Mickey Ferrari, a personal trainer, both from São Paulo, have put together a program in which you’ll walk less than an hour a day, five times a week, and intersperse the intensity during O training. “When you do the same exercise every day, it doesn’t take long to reach what we call comfort zone. The organism gets used to it, it is no longer challenged, and the benefits are compromised”, explains Mickey.

Let’s go!

Choose the plan that best fits your lifestyle: there’s a program to do at belt or on the street and the other for those who like to walk on the beach. Bet on your favorite and get the most out of this Workout walking face. After all, after all that you’ve read, your walk will never be the same.

the right posture

As you walk, pay attention to a few important items:

Head: must be aligned with the columnkeeping the chin parallel to the floor, to avoid pains in the neck.

Shoulders: put them back and don’t let them tense the neck musculature.

Arms: they accompany the movementpreferably with your elbows flexed at 90 degrees, to prevent your hands from swelling.

Stomach: contract the muscles of the abdomen well as you walk, as if you were bringing your navel towards your back. In addition to working the region, you improve posture.

Feet: every time you step, rest your heel on the floor first and then “unroll” the heel. foot. Stride length should be neither too short nor too long. Take soft steps, so you don’t hurt the shin bones.

Small care for a more efficient walk

• Wear light clothing and choose comfortable shoes with a cushioning system. Prefer models indicated for walking, whose sole is not as high as those of race. Avoid walking in strong sunlight.

• Wear a hat or cap and apply sunscreen all over your body, even on cloudy days. Never walk on an empty stomach: if you walk early in the morning, have a juice, eat a fruit or a cereal bar and leave the full coffee for the return.

• Drink it water before, during and after the walk. It is recommended to have a glass every 20 minutes.

• Breathing should be as natural as possible, preferably nasal. The nose warms, filters and humidifies the air. When breathing through the mouth, this does not happen.

• Once you’re adapted to walking, don’t settle down: you can intensify the work by stepping up a little bit, increasing your inclination treadmill, including more hills in the path or increasing the duration of the exercise.

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For the exercise to yield more

Soft sand = turbocharged exercise
In this type of terrain, it’s ok to walk barefoot, because the impact is reduced. According to the American physiologist Therese Ikonian, in soft sand you consume twice as much calories than on a hard surface. Also, as it requires a lot more muscles, it’s a great exercise to shape your legs.

How to calculate maximum heart rate (MHR)

What will determine the intensity of the walk is your heart rate. It is important to monitor it and keep it within the range indicated in training. To do this, the first step is to calculate your maximum heart rate (MHR), subtracting your age from 220. If you are 20 years old, MHR: 220 – 20 = 200. To walk between 60% and 70% of your FCM, do the calculation : if your FCM is 200, the count is 200 x 0.6 (120) and 200 x 0.7 (140). That means you’ll have to keep your heartbeat between 120 and 140 times a day. minute. If you have a frequency meter, the better. If not, you can also use the perceived exertion table below.

get in the rhythm
Being able to talk during exercise is usually one of the signs that you are maintaining an ideal heart rate range.

Moderate (from 60 to 70% of the FCM) – you can talk, even if you get a little out of breath.
Strong (from 75 to 80% of the HHR) – it is more difficult to talk, because the effort becomes greater
Tiring (from 85 to 90% of the FCM) – it is not possible to talk, because breathing becomes extremely labored

Plan to walk on the beach

Those who are going to spend their holidays on the coast or live in a beach town can bet on training by the sea. Interspersing hard sand with soft sand and walking in the water are the variables that make this program stronger. You’ll exercise for less time, but the terrain takes more effort.

Don’t forget to perform heating before (walk for 5 minutes at a slow pace, as if you were taking a walk) and stretching after, to prevent injuries.

week 1

2nd Wednesday
Time: 30 min
Pace: 60 to 70% of HR
Surface: hard sand

tuesday
Time: 30 min
Pace: alternating 10 min of walking on hard sand between 60 and 70% of HR with 10 min of walking on soft sand between 60 and 70% of HR
Surface: hard and soft sand

wednesday
Time: 30 min
Pace: alternating 15 min of walking on hard sand between 60 and 70% of HR with 15 min of walking in water at 80% of HR
Surface: hard sand and water

friday
Time: 35 min
Pace: 60 to 70% of HR
Surface: hard sand

Saturday
Time: 30 min
Pace: 5 min walk between 60 and 70% HR + 5 min walk between 75 and 80% HR + 5 min walk between 85 and 90% HR
Surface: hard sand

week 2

2nd Wednesday
Time: 35 min
Pace: 60 to 70% of HR
Surface: hard sand

tuesday
Time: 35 min
Pace: alternating 5 min of walking on hard sand between 60 and 70% of MHR + 15 min of walking on soft sand between 60 and 70% of MHR + 15 min of walking on hard sand between 60 and 70% of MHR
Surface: hard and soft sand

wednesday
Time: 35 min
Pace: alternating 15 min of walking on hard sand between 60 and 70% of HR with 20 min of walking in water at 80% of HR
Surface: hard sand and water

friday
Time: 35 min
Pace: 60 to 70% of HR
Surface: hard sand

Saturday
Time: 35 min
Pace: 5 min walk between 60 and 70% HR + 5 min walk between 75 and 80% HR + 5 min walk between 85 and 90% HR
Surface: hard sand

week 3

2nd Wednesday
Time: 40 min
Pace: 60 to 70% of HR
Surface: hard sand

tuesday
Time: 40 min
Pace: alternating 5 min of walking on hard sand between 60 and 70% of MHR + 20 min of walking on soft sand between 60 and 70% of MHR + 15 min of walking on hard sand between 60 and 70% of MHR
Surface: hard and soft sand

wednesday
Time: 40 min
Pace: alternating 15 min of walking on hard sand between 60 and 70% of HR with 25 min of walking in water at 80% of HR
Surface: hard sand and water

friday
Time: 40 min
Pace: 60 to 70% of HR
Surface: hard sand

Saturday
Time: 40 min
Pace: 5 min walk between 60 and 70% HR + 5 min walk between 75 and 80% HR + 5 min walk between 85 and 90% HR
Surface: hard sand

week 4

2nd Wednesday
Time: 45 min
Pace: 60 to 70% of HR
Surface: hard sand

tuesday
Time: 45 min
Pace: alternating 5 min of walking on hard sand between 60 and 70% of MHR + 30 min of walking on soft sand between 60 and 70% of MHR + 10 min of walking on hard sand between 60 and 70% of MHR
Surface: hard and soft sand

wednesday
Time: 45 min
Pace: alternating 15 min of walking on hard sand between 60 and 70% of HR with 30 min of walking in water at 80% of HR
Surface: hard sand and water

friday
Time: 45 min
Pace: 60 to 70% of HR
Surface: hard sand

Saturday
Time: 45 min
Pace: 5 min walk between 60 and 70% HR + 5 min walk between 75 and 80% HR + 5 min walk between 85 and 90% HR
Surface: hard sand

Plan to walk down the street or on the treadmill

This program allows you to open air or using gym or home equipment. The slopes on the streets and the incline on the treadmill will make the difference and intensify the training.

Don’t forget to warm up beforehand (walk for 5 minutes at a slow pace, as if you were walking) and stretching later, to prevent injuries.

week 1

2nd Wednesday
Time: 35 min
Pace: 60 to 70% of HR
route: flat

tuesday
Time: 42 minutes
Pace: alternate 3 min of walking between 60 and 70% of HR with 3 min of walking between 75 and 80% of HR
route: flat

wednesday
Time: 40 min
Pace: alternate 2 min of walking between 60 and 70% HR (flat) with 2 min of walking at 80% HR (5% incline)
Route: flat with ascent

friday
Time: 35 min
Pace: 60 to 70% of HR
route: flat

Saturday
Time: 30 min
Pace: 10 min walk between 60 and 70% HR + 10 min walk between 75 and 80% HR + 10 min walk between 85 and 90% HR
route: flat

week 2

2nd Wednesday
Time: 40 min
Pace: 60 to 70% of HR
route: flat

tuesday
Time: 48 min
Pace: alternate 3 min of walking between 60 and 70% of HR with 3 min of walking between 75 and 80% of HR
route: flat

wednesday
Time: 45 min
Pace: alternate 2 min of walking between 60 and 70% HR (flat) with 3 min of walking at 80% HR (5% incline)
Route: flat with ascent

friday
Time: 35 min
Pace: 60 to 70% of HR
route: flat

Saturday
Time: 45 min
Pace: 15 min walk between 60 and 70% HR + 15 min walk between 75 and 80% HR + 15 min walk between 85 and 90% HR
route: flat
week 3

2nd Wednesday
Time: 45 min
Pace: 60 to 70% of HR
route: flat

tuesday
Time: 54 min
Pace: alternate 3 min of walking between 60 and 70% of HR with 3 min of walking between 75 and 80% of HR
route: flat

wednesday
Time: 54 min
Pace: alternate 2 min of walking between 60 and 70% HR (flat) with 4 min of walking at 80% HR (5% incline)
Route: flat with ascent

friday
Time: 45 min
Pace: 60 to 70% of HR
route: flat

Saturday
Time: 45 min
Pace: 15 min walk between 60 and 70% HR + 15 min walk between 75 and 80% HR + 15 min walk between 85 and 90% HR
route: flat
week 4

2nd Wednesday
Time: 50 min
Pace: 60 to 70% of HR
route: flat

tuesday
Time: 60 min
Pace: alternating 3 min of walking between 60 and…