Walking on a treadmill or outdoors? – GOOD SHAPE

Whether on the treadmill or outdoors, walking always has advantages. The best terrain option is the one that gives pleasure and fits into your routine – that way, you won’t find an excuse not to train. Know the pros of each environment

In the street

· Wind resistance and small variations in terrain, such as ascents, descents and curves, require more of your body and collaborate to increase caloric expenditure by up to 15%.

· Calves, thighs and buttocks are more used when you walk on asphalt, because the tendency is to lean your body forward and work these regions more.

· The external environment and the contact with the green, if you walk in a park or a tree-lined square, are extra stimuli and make the activity more dynamic and relaxing.

· It is economical. A suitable pair of sneakers is enough to get you started working out.

On the mat

· Most models have a cushioning system, which minimizes the impact on the joints and the risk of injury.

· Climatic impediments do not exist. Whether it’s raining or very cold outside, there’s no reason to miss training. Walking away from wind and pollution also avoids irritation to the eyes and respiratory tract and can increase your performance.

· As the machine performs part of the movement by pushing you forward, fatigue takes longer to set in – which is especially useful in long workouts.

· Allows you to control speed, distance, time and even your heart rate during exercise. This eliminates the need for accessories such as a clock or frequency meter.

understand the training

See how the instructor Renata Castro divided the training sessions walk over the week and calculate the calories that you are going to spend.

Monday and Wednesday: strength training with speed = 450 calories (each one)

Tuesday and Thursday: regenerative training = 250 calories (each one)

Friday: strength training with slope = 450 calories

Saturday: long training = 650 calories

get in the rhythm

Learn how to determine the intensity of your workout…

Walk light: can you talk with ease, it’s like a walk.

Walk moderate: faster, but you can still chat. You use your arms to help with the movement.

Walk strong: you start to pant and move your arms and legs a lot. It’s like you were with hurry.

Active rest: you don’t stand still, but walk effortlessly.