The WaRu Method: Losing Weight While Walking
The WaRu method is an alternative exercise to get back in shape and lose weight without putting the risk of injury after prolonged periods of physical inactivity. It can be a good option for people who can’t do strenuous exercise or who are just getting back into their routines.
What does it consist of? What are the advantages? In this article we answer all your questions. We will also list the main advantages of this method and how you can put them into practice.
What is the WaRu method?
The WaRu method consists of walking and running in intervals. It is a gentle form of exercise. The name of this method comes from a combination of walking or walking (Wa) and the English running, so running (Ru).
So, as the name implies, it is a matter of resuming or starting physical activity by alternating these two activities in the same training session. So it is a matter of combining running intervals with running intervals.
What are the advantages of this method?
Whether you’ve decided to start physical activity from a sedentary lifestyle or you’re a regular exerciser who hasn’t exercised for several months, the WaRu method has interesting benefits.
Keep in mind that good physical condition leads to proper functioning of the cardiovascular system. This means that the heart and lungs are working properly and are used to adapting to the intensity of the exercise in order to continue to supply the body with blood and oxygen.
On the other hand, good physical condition ensures that the muscles, tendons and musculoskeletal system are in good shape to do the activity you want, at the intensity you want.
However, problems can arise if you start exercising abruptly by demanding too much of yourself. Your body will probably not respond properly. So this increases the risk of:
- Tendon injuries (English link).
- muscle tears.
- Dizziness.
- And other negative effects.
So whether you’re starting a new active lifestyle or resuming your old workout routine, you need to make sure you’re restoring your cardiovascular system and circulation. In this way you gradually improve your physical condition without incurring injuries.
How to get started with the WaRu method
To get your body used to physical activity again, it’s important to start gently and gradually increase the intensity. The first thing to consider before doing any kind of physical activity is preparing and warming up your body.
A good warm-up protects you from all kinds of injuries. Once you’ve warmed up and chosen the spot where you’re going to train, you’re good to go.
Then it’s about finding your own rhythm. Then set intervals to avoid overexerting yourself. For example, during the first few days you can alternate with intervals of one minute of running and four minutes of walking, for a total of twenty or thirty minutes.
As the days go by, you can adjust these intervals to increase their intensity. So you can continue with a series of two minutes of running and three minutes of walking. Then you can try running for three minutes and walking for two minutes… and so on, indefinitely.
To make this exercise even more effective, make sure the time you spend walking is dynamic. This means that you are not walking as if you are strolling. You instead walk at a brisk pace. You also help strengthen your upper body, meaning your torso and arms.
The advantages of this method
Starting or resuming an active life will always improve your health. If you also accompany this physical activity with a healthy diet, you are guaranteed success. If you keep track of your training, little by little you will start to notice the following results:
- Firmer muscles
- fat loss
- better mood
- Less fear and tension
- Better lung capacity
In addition, if you work safely and responsibly by adjusting your physical capabilities and going at your own pace, you protect yourself from injuries.
