Can brisk walking be used as a warm-up for jogging? Walking is one of the best aerobic exercises. This method is simple and feasible. You can do it at any time and anywhere. There are no rules. Can brisk walking be used as a warm-up for jogging?

Can brisk walking be used as a warm-up for jogging? Preheating requirements in 1

In spring, summer and autumn, a warm-up time of 10 minutes is usually enough before exercise, but at least it should reach the level of fever and slight sweating. Due to the low temperature in winter, the preheating time should be extended accordingly.

Can be extended to 15 minutes, 20 minutes, but also pay attention to prevent excessive warm-up. In terms of heart rate, it is best to reach 60-70% of the maximum heart rate (220 years old). If walking fast for 10 minutes can't warm up your body and sweat slightly, or you can't meet the requirements of warm-up heart rate, it means that the warm-up intensity is too low and needs to be improved, otherwise the warm-up effect can't be achieved.

Warm-up suggestion consists of two parts. Part of it is warm-up, and the warm-up actions learned in school are enough, such as knee-ankle rotation, running in place, turning back, jumping in and out, and squatting with bare hands. The other part is about the stretching of leg muscles. It is recommended to follow the sports App to do corresponding leg stretching and warm-up exercises before running (now many sports apps provide such video guidance for warm-up before running).

Can we take a brisk walk as a warm-up for the 5 km race?

With the above two discussions, let's take a look at the relationship between 10 minute walking and 5 km running. If ordinary people jog for 5 kilometers, I think we can use a brisk walk of 10 minutes as a warm-up, provided that the warm-up intensity is enough. However, in order to fully activate the energy and muscle flexibility of lower limbs, it is recommended to carry out special leg stretching exercises before running.

Some friends may take part in some long-distance running events, such as half marathon, 10 km race, etc. Therefore, there may be different running methods in the 5km running, such as variable speed running and alternating variable speed running. In this case, it is recommended that you do enough warm-up before running, because the warm-up intensity of 10 minute walk may be too small to meet the warm-up requirements.

Especially in winter, warm up before running, because the viscosity of muscles is greatly affected by temperature. Good warm-up before running can fully increase the muscle temperature of buttocks and legs, thus reducing stickiness, greatly improving the extensibility and flexibility of lower limbs, contributing to normal running level and improving running performance.

To put it simply, ordinary people can jog 10 minutes as a warm-up for 5 km running, but the warm-up intensity should be in place. Winter running, variable speed running, etc. There are obvious low temperature effects or exercise intensity requirements for the current 5 km run. It is suggested that special warm-up should be done before running, and the warm-up time in winter should be appropriately extended. Will you still give up warming up?

Can brisk walking be used as a warm-up for jogging? 2. The correct way to lose weight quickly.

1, warm up for 5 minutes first, and then go for a brisk walk. Do arm stretching and leg stretching before walking. Exercise for about 5 minutes can cause a little fever, and you can start a brisk walk, which can prevent discomfort such as body aches. You can also help yourself warm up slowly in the first 5 minutes of a brisk walk.

2, fast walking time control in 40-60 minutes. If you want to lose weight by brisk walking, the time should not be too short, and about 40 minutes is the best. It can burn fat without being too tired, and the walking time should not exceed 60 minutes, so as to avoid excessive exercise intensity and sports injury.

3. Walk at least 5 times a week, and the number of walks per week should not be less than 5 times, so as to ensure that walking can bring weight loss effect.

4. The speed of fast walking affects the decomposition of fat and the speed of fast walking. The faster the speed, the more fat you burn. The general step size is 1000px (normal step size), the step frequency is 150~ 180 steps/minute, and the distance of 600 ~ 720m is 10 minute. Moreover, the walking frequency of brisk walking every day should be fixed, and the speed of each brisk walking should be kept as consistent as possible. In this way, you can accumulate a certain weight loss effect every day, and at the same time form the inertia of your own walking speed, and you won't have speed every time you walk.

5. Go fast for about 5- 10 km. Regardless of the intensity of exercise, sugar is the first functional substance activated by the human body during exercise, and the proportion of fat consumption is not large. For example, when walking1000 meters, the fat consumption is only 2%, while walking 10000 meters is as high as 90% or more. It can be seen that the longer the walking distance, the more obvious the fat consumption. The distance of 5- 10 km is the best, and it can be completed in the best time of 1 hour, which is also in line with the distance of fat consumption.

Second, the correct posture of walking quickly

1, head, shoulders and chest posture, head up and chest out, look straight ahead. When the shoulders are open, the arms naturally droop and relax. This helps to stretch the upper body and relax the arms.

Your arm should bend 90 degrees when swinging. Swing your arms back and forth, not left and right. Close to your sides. The posture of the hand is natural, that is, the hand holds an empty fist, that is, the hand is half-held into a half-fist.

3, the posture of abdomen is abdomen. This will make you feel taller, steadier and straighter. It can also make your back unconsciously straight. Helps to relieve the stomach and calm the stomach.

4, the posture of the foot landing, with the heel landing first, to prevent the calf from getting thicker. After the center of gravity is completely transferred to the forefoot, the other foot is lifted, and the foot is less prone to edema.

Third, many people like to use it now.

Take the way of losing weight, but some people have doubts. Why did you persist for a while and didn't see obvious results? In fact, as long as your method is correct, walking quickly is still very effective for losing weight.

Let's go to lose weight.

10 minutes, go straight at normal speed.

10 minutes, the body has just entered the state of exercise, and the muscles have not fully "awakened". Walking too fast at once is easy to strain or sprain. In the first 10 minutes, walk mainly in a general posture, and walk straight with your chest out and your abdomen thin. Not too fast, but not too slow. The average person's walking speed is 4 kilometers per hour. If you want to lose weight, you must accelerate to 5.6 kilometers per hour.

20 minutes, kick+walk uphill.

After the first 10 minutes of practice, the body has entered a good state of exercise. Therefore, it is more difficult to walk in the second 10 minute. /kloc-within 0/0 minute, kick and walk for 5 minutes, and then walk uphill 10 minute.

Kicking and walking can fully stretch the legs and make them more linear. The specific way is to slow down first, and then walk by kicking one step or two. Then walk a short distance and slow down uphill. Walking uphill can exercise leg strength and lift hips. Pay attention when going uphill, not too fast, step by step.

30 minutes, stand up.

At the last 10 minute, the body has been completely warmed up, and the way to increase the pace is changed at this time. When walking, you should straighten your back, hold your chest as high as possible, point your feet 10 toes in the direction of walking, and press your toes hard every step to make your whole body muscles move every step. When it's time to stop at the earliest, slow down slowly. Don't stop immediately after a 30-minute walk. Walk for 5~ 10 minutes to adjust your body and relax your muscles.

Walking fast is effective, but walking fast can't lose weight. It is suggested to do some other aerobic exercise and strength training while walking fast. Exercise for 90 minutes every day, keep basic aerobic exercise every day, and arrange strength training 2~3 times a week. In addition, pay attention to diet and control calorie intake.

Can brisk walking be used as a warm-up for jogging? The correct way to keep fit is to walk quickly.

1, a brisk pace

Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20-30 minutes.

2. Walk as fast as you can speak.

It is very important to provide enough oxygen for blood and muscles to burn fat during exercise. So it will be more effective to walk for a long time at a pace that won't pant.

Step 3 pay attention to posture

When walking fast, you should hold your chest, raise your head, contract your lower abdomen, contract your pelvis and relax your shoulders. When moving forward, the heel hits the ground first, the feet roll forward, and then the toes push forward hard. Keep your center of gravity on your body, and the distance between your steps is (height-100)cm.

Step 4 stand up and stretch

Stand up straight with your feet slightly wider than your shoulders and your hands crossed backwards. If you can't reach them, take a towel or stick it in the middle. Then bend your body to the ground and keep your back straight. Don't bend. When bending over, stretch your hands upward, preferably beyond your feet, and then relax and take a deep breath for 5- 10 times.

5. Distance

Regardless of the intensity of exercise, sugar is the first energy substance activated by the human body during exercise, and the proportion of fat consumption is not large. The longer the walking distance, the more obvious the fat consumption. After walking for about 20 minutes, the fat will officially burn.

6. Speed

Affect the decomposition of fat and the speed of walking. The faster the speed, the more fat you burn. You can specify the walking distance first, such as 3000 meters or 5000 meters, and then pursue speed. In a certain distance, brisk walking can really achieve the purpose of consuming fat.

7. Time

According to the research, different sports are carried out at different times and the degree of fat consumption is different. Even if you walk fast on an empty stomach 1-2 hours in the morning, you will consume very little fat. Half an hour after dinner, the consumption of fat increases obviously, which is beneficial to lose weight. Walking for 40-60 minutes 2 hours after a meal consumes the most body fat, which is the best time to lose weight quickly.

Disadvantages of walking quickly

If you want to talk about the harm of walking, the side effects are not great. But the premise is to do the precautions for walking.

1. If people with heart disease and asthma or poor cardiopulmonary function feel a little uncomfortable, stop and walk slowly.

When walking fast, don't hold your breath, don't breathe through your mouth, and breathe through your nostrils.

3. Avoid walking in cold, dry and high humidity environment and inhaling warm and humid air.

4. It is best for diabetic patients to do exercise ability test before exercise to observe the changes of heart, lungs and blood sugar.

5, do not exercise on an empty stomach, it is best to 1, 5 to 2 hours after meals.

Walking fast is not only simple and safe, but also can strengthen the body, prevent diseases and make people feel comfortable. This is safer than jogging, more effective than walking, and it is a perfect exercise.

Can you lose weight by walking quickly?

If people who want to lose weight think running is very hard, try walking fast. Let's leave now. Be sure to swing your arms and stride as far as possible. If you want to lose weight, you must stick to it for at least 7 days, and then you can lose 2 pounds, tighten your muscles and look like you have lost 4 pounds.

Walking fast is a way to lose weight. Keep walking for at least 20 to 40 minutes every day. Beat the calf as soon as possible after the fast walking stops, so that the calf will not be sour and thick. At the beginning of brisk walking, I felt a little sore in some parts such as my calves and thighs. At this time, pressing and kneading can relieve leg muscle pain.

Go and lose weight quickly.

High-profile walk

Walking with a high posture, in short, means walking with a high posture, with a slender figure and shoulders kept back, but the shoulders must be easily pressed down, instead of shrugging and collapsing, eyes looking straight ahead and chin naturally shrinking.

Walking with load

If you feel that walking is light and you feel nothing, you can try to gain weight. Increasing weight will improve walking intensity and muscle resistance, thus achieving double exercise effect. However, you should pay attention to avoid wearing heavy objects on your ankles or hands, because changing your gait and posture will cause the risk of injury.

Walk cross-legged

Walking cross-legged, as the name implies, is that the left leg and the other right leg walk together, and the range should be as large as possible. Press the right thigh with the muscles inside the left thigh, and then press the left thigh with the muscles inside the right thigh. Constant walking and exercise can lengthen the muscle lines of the legs and make them look more slender.

Keep your head up and your chest up when you walk. We usually find that people who hold their heads high have more temperament, so you should also pay attention to your temperament among thin colleagues!

Accelerate walking

If you want to increase your exercise by walking, you should naturally adjust your pace to have enough strength, so that you can consume fat in your body and make your body thinner.

The average person walks at a speed of 4 kilometers per hour. If you want to lose weight, you must accelerate to 5 or 6 kilometers per hour. Meanwhile, the more steps you take, the more calories you can burn.

Toe forward method

When walking on the flat ground, the heel touches the ground first. In order to enhance the effect of stovepipe walking, we can try to change the way of walking and adopt the method of tiptoe forward.

The specific action of the tiptoe walking method is that the legs are separated by 30cm, the hands are lifted towards the ceiling, the palms are spread out, the tiptoe is kept for 1 min, and then the tiptoe walking can exercise the muscles of the arms, abdomen and calves.

increase

In addition to stepping up, we should lose weight and increase the pace of walking. First of all, straighten your back and waist, hold your chest as high as possible, with your feet 10 toes facing the direction of walking, and push your toes hard every step. Every step should make the muscles of the whole body move, which makes people feel bouncing.

Rocking arm

A large part of the walking speed comes from the arm. The power generated by swinging your arms can push you forward, help you burn more calories and strengthen your upper body strength.

When walking, the elbow is bent 90 degrees, and then the arm swings back and forth with walking. At this time, the shoulders should be relaxed and naturally turn back slightly, so that the chest can be expanded, maintained in the best posture, and walking can achieve maximum efficiency.

Aikido walking

Aikido walking can not only thin legs but also thin abdomen. When walking, look up, tighten your hips, keep your toes at 60 degrees, don't shake your hands too much when you step out, and land your heels first. Tilt your feet 30 degrees to the line and keep your heels on the line. Chest out and abdomen in, abdominal breathing when walking.

Wipe the floor with your feet

The more muscles participate, the more calories you burn. Therefore, when walking, try to participate in sports with your whole foot. From heel to toe, land alternately. When the forefoot touches the ground, push it back hard, just like chewing gum sticks to the sole. This will involve gastrocnemius tendon and gluteus muscle.

Take an uneven road.

Walking on the uneven road can not only increase the muscle training of the feet, but also consume more calories than walking on the flat ground. If you can walk on gravel roads, grasslands, hiking trails, beaches, rocks, snow and other roads, you will burn 2-3 times more fat than walking on ordinary flat land.

Come on, kick.

Let's go. Kicking can get twice the result with half the effort. The specific walking method is to adjust the walking mode, increase kicking and balancing movements, enlarge the pace as much as possible with big movements, change to small trots after walking for a while, and then switch back to big steps, and so on, so as to achieve the effect of stovepipe for more than half an hour.