Walking and running combined with four-week fitness exercise has better weight loss effect. Walking is one of the most convenient forms of exercise. For busy people, walking is the best form of exercise. Some people will combine walking with running. Let's take a look at the effect of walking and running combined with four-week fitness exercise to lose weight.
Walking and running combined with 4-week fitness exercise is more effective in losing weight in 1 the first week.
Monday: Walk for 8 minutes, and cycle between fast and slow groups (walk as fast as possible 1 min, and 3 points for medium speed is 1 group).
Wednesday: Walk at medium speed 15 minutes, three groups walk alternately (jogging 1 minute, walk at medium speed for 4 minutes).
Friday: Walk at medium speed 12 minutes, and four groups walk alternately (1: 13).
Second week
Monday: fast walking 10 minutes, three groups of fast and slow walking cycles (l minutes 13 minutes).
Tuesday: Walk at a medium speed 12 minutes, and three groups walk alternately (2 minutes, 14 minutes, 2 minutes, 15 minutes, 2 minutes, 16 minutes).
Thursday: Walk at a medium speed for 8 minutes, and cycle five groups (l: 13).
Saturday: Walk 10 minutes, and five groups walk alternately (2 minutes and 12 minutes).
Third week
Monday: Walk at medium speed for 8 minutes, and five groups walk alternately (2 minutes and 12 minutes).
Wednesday: Walk for 6 minutes, and the four groups walk and run alternately (3: 12, 3: 13, 3: 14, 3: 14).
Thursday: 65,438+00 minutes' walk, with 6 groups running alternately (2 minutes, 12 minutes, 2 minutes, 13 minutes, 2 minutes, 14 minutes).
Saturday: Walk for 4 minutes, and five groups walk and run alternately (4: 12, 4: 13, 4: 14, 3: 14, 2: 14).
If physical strength permits, add 30 minutes to walk at a medium speed on the fifth day.
Fourth week
Monday: Walk for 4 minutes, and five groups of running alternately (4 minutes 10 minute, 3 minutes 12 minute, 3 minutes 13 minute, 2 minutes 14 minute, 1 minute/kloc-0.
Wednesday: Walk for 2 minutes, and four groups of walking and running alternately (5 minutes 1 1 minute, 4 minutes 12 minutes, 3 minutes 13 minutes, 2 minutes 14 minutes).
Thursday: 8 minutes' walk, 6 groups of walking and running alternately (2 minutes 12 minutes).
Saturday: Walk 1 min, and three groups of running alternately (8 min, 10 min, 1 min, 5 min, 13 min, 16 min).
If physical strength permits, you can add a day of training and repeat Monday's content.
If you have some special needs, here are some methods for reference.
1. Only willing to walk-some skills can be used to improve the intensity of walking. The first is to speed up the pace, the second is to swing the arm substantially, and the third is to go uphill. It's no use tying sandbags to your wrists or ankles.
2. Just want to run-you can change walking to jogging in the alternation of walking and running, or you can use uphill running instead of speed running.
3. Long time or never exercise-it takes 6-8 weeks to develop basic aerobic exercise ability. First, walk fast twice a week for 10-20 minutes each time, and then add L-2 minutes every week until you can walk for 25 minutes. At this time, start walking three times a week and continue to add L-2 minutes. Finally, when you can walk for 30 minutes three times a week, you can start the above plan.
4. Willing to use the treadmill indoors-you can copy the outdoor plan, but you might as well raise the treadmill by L-2% uphill to make up for the air resistance of outdoor sports.
5. Should we cross?-Yes. One way to cross-sport is to choose content as close as possible to your "highlight". The most similar form to walking and running is to practice the "spacewalker" (or elliptical fitness machine). Because this is not a complete weight-bearing exercise, the effect of enhancing bone density is discounted. Another way of crossing movement is to choose the part of the "main event" that is ignored or practiced less. For runners, some muscle weight-bearing exercises should be carried out to strengthen their strength.
The weight loss effect of walking and running combined with fitness exercise around is more prominent. 2. Walking and running combined with exercise
Medical experts point out that combining walking with running can help you keep healthy and lose weight more effectively. This practice conforms to the most popular principle of intermittent exercise. Let's take a look at the combination of walking and running.
The first step is dynamic warm-up before exercise, such as swinging legs, bending over, leg press, leg lifting, ankle jumping, one-legged jumping, bending over, waist twisting, etc. Experts point out that dynamic warm-up exercises can prepare muscles and joint tissues for the next exercise and avoid the risk of injury.
The second step is to walk slowly as a further warm-up. Gradually increase the speed within 5 minutes and let the body temperature rise gradually. You can start jogging when you feel ready to start.
Step three, accelerate to the normal running speed and keep it until you feel tired and start sweating. This speed can be called "fast walking" or "middle running".
The fourth step is to exercise for enough time to achieve the target effect. The American University of Sports Medicine suggests that fitness for the purpose of losing weight should last for 60~90 minutes, and exercise at least four or five days a week, which is such a long time. If you can't finish all the tasks at once in one day, you can divide them into two or more times.
Step 5: Run and walk alternately. Start the exercise with a brisk walk, and then sprint at full speed for 30 seconds. Then walk for another 60 seconds, and then sprint for 30 seconds. Constantly alternating, this is the so-called "intermittent exercise", which can make the body consume a lot of calories.
One of the best exercise methods is walking.
Bai (a famous TV commentator): I think walking is the best exercise for those who are busy with work and don't have much exercise time. I used to walk, but this year I began to walk very systematically. It has been going on for nearly two months, 35 minutes a day, and the pedometer is about 5700 steps.
Don't say that my blood pressure is normal or anything. I am drawing a food map where I live now. When you don't leave, you have no idea where the charm of this city is and what life is like in this city. But after leaving for two months, I found that walking can bring unexpected happiness to your life, and health has become a byproduct.
Kong Lingzhi (Deputy Director, Bureau of Disease Control and Prevention, Ministry of Health): I have a very urgent feeling that the problem of chronic diseases is getting more and more serious. Many surveys have proved that sedentary and unhealthy eating habits are the main reasons for the surge in chronic diseases. Therefore, we need to mobilize everyone to prevent it. The best period of prevention should be childhood and adolescence. Don't think we are young. Those diseases are far away from us. If we don't pay attention to them now, we may become their victims in the future.
I think walking is a good way to prevent chronic diseases. In the process of walking, besides getting healthy, there is also happiness. There are many medical proofs that walking and exercising can not only get health, but also make people happy.
Ma Guansheng (Deputy Director, Institute of Nutrition and Food Safety, China Center for Disease Control and Prevention): We advocate that it is best to walk every day, with 6000 to 10000 steps every day. People will say that you are too busy working and studying, and you have to sleep late on weekends, but you should at least ensure that you exercise for about 30 minutes twice a day, five days a week, in order to achieve healthy results. I used to play tennis and swim, but playing tennis was too expensive and swimming was too time-consuming. Finally, I found that walking is the easiest to achieve, and everyone can do it.
Li Xiaojun (Vice President of Coca-Cola Greater China): This year is the third consecutive year that Coca-Cola has supported the Health Broadcasting Incentive Program. This activity is very meaningful and has a great impetus to public health. We strongly advocate the healthy concept of active life, good life and balanced diet. We will assist the organizers to promote the activities of diet balance and health in more than 30 colleges and universities in more than 10 cities across the country, set up a diet balance and health fund, mobilize college students to actively participate in various hiking activities, and drive the public through them.