The correct way to keep fit is to hold your chest out, stride, and walk about 60 ~ 80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.
If you have decided to take a walk as your fitness program, here are some walking exercises for your reference:
1. Ordinary walking method
Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.
2. Fast walking method (recommended! )
Walk 5-7 kilometers per hour and exercise for 30-60 minutes at a time. When walking, the heart rate should be controlled below 120 times per minute, which can cheer you up.
3. Quantitative walking method
Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.
4. Swing arm walking
When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.
Step 5 walk on the abdomen
Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.
Maintenance after walking: White-collar women may have to associate with high heels all day for work reasons, but it should be noted that leather shoes, especially soles, must not be too hard and shoes should not squeeze their feet. When you come home after a walk, you'd better go barefoot and relax completely. Pay attention to soaking feet with hot water when taking a bath, which can relieve foot fatigue. After taking a shower, sitting on the bed, relaxing your legs and massaging your hands from bottom to top will help promote metabolism and eliminate toxins. Strengthening leg flexibility is an effective way to prevent muscle stiffness. When working, sit in a chair, straighten your legs, and then do toe-hooking and toe-stretching exercises. A little exercise can greatly beautify your calf.
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