I have a walking machine. I didn't have it before. After reading the article "Equipment for Walking for 300+ Minutes Every Day ..." published by Teacher Xiao Lai in May 2020, I hesitated to buy it. As soon as I told my husband, he placed an order for me directly.

It arrived in May, and I was the only one using it. My exercise is gradually increasing. June 30+ km, July 50+ km, basically useless in August and September, 10 began to use again, close to 30 km, 1 130+km directly broke out; 65438+February 1 10+ km, and the following year, 65438+1October, it fell back to 50+ km. 202 1 year is basically used occasionally, and even pedestrians often can't connect to wifi. I don't care about using data.

I wrote in September, "Want to buy a walking machine? Referring to the buyer's experience, I shared my understanding of the applicable scene of the walking machine, and mentioned its ceiling in fat-reducing movement and time planning. At the same time, I have a question in my heart:

Teacher Xiao Lai often publishes her own walking machine movement data in the fixed investment life class. Remind me to solve the above doubts quickly in every class. Now it's finally solved. Let me share my ideas and solutions for your reference.

I didn't exercise for a long time when I started to lose weight last autumn. Height 168, weight as high as 132 kg, and abdominal circumference as horrible as 100cm. Breathing is uncomfortable when running outdoors, and muscles are uncomfortable when taking big risks in the fitness circle. So it's easier to watch a drama while running on the treadmill.

However, fat-reducing exercise, if you just jog on the treadmill and reach the heart rate of burning fat, is definitely not appropriate. On the treadmill, whether walking slowly, walking fast or jogging, it should be part of the fat-reducing exercise option. Later, I kept trying other sports, including outdoor brisk walking, jogging, indoor fitness ring adventure, keep class, hula hoop, skipping rope without picking the venue.

Exercise is only a small part of reducing fat. Diet structure and habits are more critical. Last autumn, my fat loss was quite effective. In just a few months, I have lost more than ten kilograms and my abdominal circumference has also decreased by more than ten centimeters, all thanks to this systematic thinking-"losing weight is the epitome of self-achievement and self-study-the first month of resumption."

Fat-reducing exercise can't just be a walking machine. Walking machines can really help to reduce fat.

Even walking at a low speed will consume heat and consume less energy per unit time. The advantage is that it can be carried out for a long time. As a result of the teacher's laughter, more than 300 minutes a day, the weight of a single month unconsciously dropped by 6 kilograms, and blood sugar also dropped. My situation is more complicated, because my pelvis leans forward, so I need patience and tireless observation to adjust my posture. My personal plan is that no matter how long I walk slowly on the treadmill every week, I need to add strength and cardiopulmonary training; In addition, a set of stretching exercises must be done every day to reduce the risk of strain and pain in ankles, knees, pelvis and back.

Whether it is for the purpose of reducing fat or simply for fitness, once you consider doing something else while exercising, it involves time planning.

I am obviously obsessed with doing other things while working out. Like a time spent twice, my life was extended. A week is always 168 hours. Is it really long to spend 10 hour in sports? So you are worried that it will be a waste not to do something else at the same time during this time?

How to use attention during exercise?

I see the existence of these options, and I agree that there is no difference between these options, only whether they are suitable or not. For example, if the heart rate exceeds 140, it is obviously more suitable for paying attention to physical conditions such as breathing, muscles and joints. When walking slowly, it seems that there is no need to force yourself to completely empty and think nothing; At this time, listening to songs, lectures, or observing the sky and earth will enrich the sense of time experience.

Then, look at your time consumption concept!

There are 3 to 5 hours of intensive exercise every week, and a few hours of walking on the treadmill every day at other times, but because I am doing other things at the same time, I can basically ignore the time consumption. Sounds like saving time! Saving time is not the goal. Don't be stingy with the time and attention spent on things worth doing, long-term and slow-it's not in the first priority sequence.

Instead of making a fuss about the weekly 10 hour sports expenditure, we might as well stop spending time and attention on unnecessary things. Pay attention to social hotspots, current political information, entertainment gossip, short videos, games, or ineffective reading and unnecessary social entertainment. ...

If you have spent 24 hours a day on something worth doing, and have done it for a long time, is there still not enough time? At this time, it is worth talking about time planning and thinking about how to do things more effectively. Besides, since everything is worth doing for a long time, you won't spend too much time for a while, and you don't have to have too much psychological burden. At least it can be accumulated slowly for a long time, right?

In the final analysis, time is always insufficient. Another 500 years from heaven is not enough.

Typing while walking, reading while walking, not because there is not enough time allocated for exercise, so I want to do other things while exercising. It is a lifestyle that home office workers can choose. Because sedentary is harmful, standing in office and further walking along the road can reduce sedentary time. At the same time, read or type while walking slowly to make your mind more active; Winter also makes people say goodbye to cold hands and feet, and the whole body is warm and harmonious.

Of course, it also involves specific skills in practice.

Want to buy a walking machine? Referring to the buyer's experience, I mentioned two points:

Now I have overcome these two points.

The skill of tapping the keyboard while walking lies in the equipment:

Walking machines can be divided into manual mode and automatic mode. You can choose manual mode when walking and working, and the pace is fixed in manual mode. When typing, I choose the pace of 2, and when reading, I choose 3 or 4.

As for the liftable desk, I don't think it's necessary to buy one as expensive as 1600, so I bought a 200-300 yuan one online, but it's always creaking and unstable, and the desktop area is small, so I can only put my laptop and mouse, which is still very cramped. I have to change my body posture to adapt to the mouse and keyboard operation.

This time, it was upgraded to a very large desktop of 160 cm * 80 cm. The chassis is stable and simple. Walking for a long time under one side, the center of gravity is fixed when walking slowly, and typing is very convenient.

I used a laptop before, without a keyboard and monitor. Now the independent monitor and the mechanical keyboard are connected separately. Both can adjust the placement position and direction respectively. The display is placed about half a meter in front of the natural horizon. The keyboard is placed in a position where the shoulders naturally droop and the arms can easily bend and type. When you are not typing or resting, put it back to your sides or on the table.

Don't ignore these tiny details. After the equipment is configured, we will continue to use it for several years. After a few years, small mismatches will accumulate into posture problems: head forward, shoulders round, pelvis forward or backward ... Friends who already have posture problems can try to record videos regularly, observe their various postures at work, find problems and adjust and correct them.

In layout, I didn't use a double desk like Mr. Xiao: one was always so high and the other was always so low. My practice is to put the walker in the center of the desk on one side and the office chair on the opposite side. Standing or walking, right here; Sit with your back to the other side when standing in the office. Accordingly, the keyboard and mouse display can be rotated 180.

The skill of browsing, reading or frequently operating multiple windows while walking lies in mastering keyboard shortcuts. It is obviously much easier to hit a keyboard combination than to control the mouse to click on a specific area. If there are too many shortcut keys, you can print them out, choose the most commonly used ones and adapt them item by item.

Finally, my family has only two rooms, and two children live together. I don't have an independent office, so I can only set up an office area in the living room. Originally, the living room space was not large, but I gave up the combination sofa, so the disposable space was very large. Where the traditional living room put the sofa, now there are two tables side by side. One is my old desk, four people. Two children can do homework, draw pictures and watch ipad on it, and I can sit with them. One is my new desk, and below it is a walking machine that doesn't need to be stored. It can be started at any time when it is used.