Walking four kilometers consumes the same amount of heat as walking ten thousand steps.
Walking 10,000 steps is equivalent to consuming 240-300 kilocalories, and the total calorie intake of human body every day is about 1, 800-2,000 kilocalories, which is about 1/7 of the total calorie intake. For most people, except for the calories needed for normal life (about 1500~ 1700 calories), walking 10,000 steps a day can just consume excess calories.
Walking can not only prevent diseases and keep fit, but also be safe and reliable, and the probability of muscle and ligament injury is very small; But also simple and easy to operate, does not need special sports equipment, and is suitable for all ages.
Pay attention to your posture and walk to achieve the effect.
"If you walk fast, you will die. Who wouldn't? " Huang Guangmin, chief physician of the Institute of Sports Medicine of the State Sports General Administration, pointed out that walking pays attention to posture, speed and time. Incorrect walking has limited fitness effect.
Huang Guangmin said that you should stand up straight, hold your chest out, relax your shoulders and swing your arms. "The correct posture is: look straight ahead, close your chin and close your lower abdomen. Hold your chest and abdomen slightly, don't push your shoulders, bend your arms slightly, make a fist with your palm gently and swing smoothly. Move your feet away from your waist and stride briskly. Touch the ground with your heel and kick it out with your toes. "
Walking speed can be divided into slow walking (50 ~ 80m/min) and fast walking (90 ~ 1 10m/min). People who have just started exercising or those who are old and weak can choose to walk slowly or alternately. Generally, walk slowly for 5 minutes, then walk quickly for 5 minutes, alternately, and increase the exercise 1~2 weeks 10%. With the enhancement of physical adaptability, you can gradually transition to jogging instead of walking.
In addition, sports shoes should be light and soft, with a solid foundation and elasticity. The radian of the sole should match the foot, there is a gap at the toe, the instep should not be too tight, and the part behind the ankle should be suitable. People who exercise regularly suggest changing a pair of sports shoes every six months.