Walking fast is the right way to keep healthy. Walking is one of the best aerobic exercises. The method is simple and easy, and anyone can do it at any time and any place. There are no rules. Exercise is faster than walking and slower than running. Let's share the correct method of fast fitness.

The correct method of walking and fitness 1 the correct method of walking and fitness

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 performed 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 body fat 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 way of walking, increase the action of kicking and balancing, enlarge the pace as much as possible, walk a short distance, then take a big step, and then change back to a big step, and so on. You can achieve the effect of stovepipe in more than half an hour.

The correct way to keep fit quickly II. The benefits of walking.

Walking fast is a sport suitable for all ages, and the effect is amazing if you persist for half an hour every day. The benefits of brisk walking can effectively prevent stroke, which is the same as other fitness exercises.

In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers. The report pointed out that the so-called fast walking means walking 1 mile (about 1600 meters) in 12 minutes. If you walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%. There are people who have no exercise habits.

As long as you walk for 30 minutes every day from now on, you can also achieve good fitness results.

Reduce fat

People have many forms of fitness, including running, skipping, swimming and ball games. For these sports, walking does not require any sports facilities and equipment. You can exercise anytime.

However, you don't need these facilities and appliances to go quickly. As long as you spread your legs and open your arms, you can exercise and get rid of fat. This statement is not imagined at will, but proved by large-scale experimental research.

The subjects of this experiment are 173 postmenopausal women who seldom exercise at ordinary times. Their ages range from 50 to 75. These people are either overweight or obese, and almost everyone's abdomen is quite high, which is the result of fat accumulation.

They took part in the experiment of walking for 45 minutes every day to reduce fat organized by relevant departments, five days a week. The experimental results make these women very happy, because their abdominal fat and whole body fat have been significantly reduced.

The weight loss effect of brisk walking has also been recognized by medical experts. They say that more brisk walking can reduce the risk of heart disease, high blood pressure and stroke to some extent.

People should do brisk walking for five days and 45 minutes a week, and the intensity of exercise should be so high that their hearts beat faster and they can sweat, but they can still talk to people. Researchers believe that abdominal fat is most easily affected by exercise and reduced.

It should be pointed out that the goal of losing fat quickly is by no means achieved overnight. This kind of exercise needs long-term persistence and can't give up halfway. For the simplest example, there is a residential area where there are many people who work in offices. When these people are worried that they are getting heavier and heavier, they think of a way to lose weight by walking fast.

As a result, the fast-paced team grew up to dozens of people at most. They first walked around the building 10 times a day, and then gradually increased to 15 times and 20 times. After more than a month, many people feel that they have lost weight, breathed smoothly and walked fast.

stop

On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.

point out

Prepare cold-proof clothes and comfortable shoes, do some moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10000 steps per day takes 1 and 5 hours, which can be completed in stages, and each walk is at least 30 minutes.

The correct way to exercise quickly 3 advantages and disadvantages of walking quickly-can you lose weight by walking quickly?

Advantages and disadvantages of walking quickly

Walking fast can not only strengthen the body, enhance human immunity, but also accelerate energy consumption, lose weight and maintain a beautiful figure curve. Drama research shows that adults can increase their calorie consumption by 30% by walking for half an hour every day. Walking one kilometer a day can reduce fat by about 0 or 3 kilograms. So walking fast is very helpful for people who lose weight and keep fit.

In addition, walking for half an hour every day can prevent stroke, diabetes and osteoporosis in the elderly. Walking at a faster speed can promote the cardiovascular system. People with high cholesterol and high blood pressure can try to walk fast every day, which can reduce the cholesterol content in the blood and have a good therapeutic effect on lowering blood pressure.

When it comes to the harm of walking, the side effects are not great. But only if you pay attention. Let's go

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

Don't hold your breath when you walk, don't breathe through your mouth, and breathe through your nostrils.

3. Avoid walking in cold, dry and high humidity environment and inhale 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 do it at 1 and 5-2 hours after meals.

Walking is not only simple and safe, but also can strengthen the body, prevent diseases and make people physically and mentally Jennifer. 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 find it difficult to run, try walking fast. Let's go, swing your arms, try to close your legs and stride forward. If you want to lose weight, you must stick to it for at least 7 days, then you can lose 2 pounds and tighten your muscles. It seems that you have lost 4 Jin.

Go quickly and lose weight, and walk for at least 20-40 minutes every day. Beat the calf as soon as possible after the emergency stop, so that the calf will not be sour and thick. When I first started walking, my legs, thighs and other parts felt slightly sore. At this point, press, knead and knead to relieve leg muscle pain.

The right way to go.

There is a clear difference between walking and walking. Walk within 3 kilometers per hour, within 3 or 6 kilometers, within 4 or 5 kilometers, within 5 or 5 kilometers. Pay attention to the following points when walking:

1, walking on the ground, joint injury school

2. Hold your head high, spread your shoulders, and keep your shoulders and hips in a straight line perpendicular to the ground. If the hips lean back, it will increase the burden on the spine and waist, and the best exercise effect will not be obtained.

3. Swing your arms naturally and don't exceed your shoulders. The pace should be fast, the center of gravity of the waist should be placed on the trampled feet, and the muscles of the whole body should be actively used when walking to help relieve low back pain and shoulder pain.

The speed of walking should be decided according to your own situation. Fasting for 30-40 minutes every day, sweating, heartbeat should not exceed 130 times/time. No more than 120 times for people over 60 years old. There will be slight breathing and sweating after walking. Can talk but can't sing.