Don't think that walking has nothing to do with fitness. In fact, when you walk around, your body fat is burning rapidly, which is similar to running and skipping.
Compared with walking, walking is not only more comfortable, but also the probability of joint sprain and sports injury will be much smaller. Remember to relax your shoulders and look straight ahead when you walk.
Square, tighten the lower abdomen, so that the effect of fitness and weight loss will greatly exceed your imagination.
Target 1: whole body shaping
This sport can be played in the park or on the treadmill. According to the different strength, it is divided into 10 grade. You can follow the following plan.
Control your own rhythm. Practice time: 60 minutes. Thermal combustion: 300 ~ 450 calories (depending on speed).
Timetable:
0 ~ 5 minutes: Warm-up time, rhythm and frequency should not be too big, so as to ensure that you can speak freely. Exercise intensity: 3 ~ 4.
5 ~ 10 minutes: improve the intensity and rhythm of exercise, so that you can only say short sentences. Exercise intensity: 5 ~ 6.
10 ~ 1 1 min: Do lunge exercises alternately (30 ~ 35 times, as shown in the left), put your hands on your waist, step forward with one foot, and keep your body.
Lower the center of gravity and bend the other leg. Exercise intensity: 5 ~ 6.
1 1 ~ 14 minutes: adjust the pace and slowly reduce the walking speed. Exercise intensity: 4 ~ 5.
14 ~ 19 minutes: speed up, step up, then you can only say simple words. Exercise intensity: 7 ~ 8.
19 ~ 20 minutes: side step exercise. Legs apart slightly wider than shoulders, toes outward, hands on thighs, lower body center of gravity, along the horizontal direction.
Slide aside. Pay attention to keep your center of gravity low and your upper body straight during taxiing. Exercise intensity: 4 ~ 5.
20 ~ 23 minutes: Adjust the pace and do regular walking exercises. Exercise intensity: 4.
23 ~ 28 minutes: increase the walking speed, and you will find it difficult to speak at this time. Exercise intensity: 8 ~ 9.
28 ~ 29 minutes: side step exercise, the same as 19 ~ 20 minutes. Exercise intensity: 4 ~ 5.
29 ~ 36 minutes: Speed up the pace quickly. Exercise intensity: 8 ~ 9.
36 ~ 37 minutes: Squat with one leg. Hands akimbo, right foot on the ground, left leg bent backward, toes off the ground, adjust the balance and slowly squat down,
Be careful not to land on your left foot. Squat up once as a group, and change your right foot off the ground after completing two groups. Exercise intensity: 4 ~ 5.
37 ~ 40 minutes: Adjust the pace and do regular walking exercises. Exercise intensity: 4.
40 ~ 45 minutes: speed up walking. Exercise intensity: 5 ~ 6.
45 ~ 46 minutes: side hug exercise: feet are shoulder width apart, stand two steps away from the wall or railing, put your hands on the wall or railing, and then
Lift your body. Exercise intensity: 5 ~ 6.
46 ~ 5 1 min: accelerate walking. Exercise intensity: 7 ~ 8.
5 1 ~ 52 minutes: one leg squat exercise, the same as 36 ~ 37 minutes. Exercise intensity: 4 ~ 5.
52 ~ 57 minutes: speed up walking. Exercise intensity: 7 ~ 8.
57 ~ 60 minutes: slow down and adjust your breathing. Exercise intensity: 3 ~ 4.
Goal 2: burn fat quickly.
This group of exercises is suitable for walking machines, and the exercise effect can be effectively improved by constantly adjusting the slope. Practice time: 45 minutes. Thermal combustion
: 400 ~ 600 calories.
Timetable:
0 ~ 3 minutes: Walk slowly and warm up at a speed of 4.5 kilometers per hour on a treadmill with a horizontal slope.
3 ~ 5 minutes: the gradient of the walker is increased by 2 degrees, and the speed is increased to 4.7 ~ 5.0 kilometers per hour.
5 ~ 8 minutes: the same slope, increase the speed to 5.0 ~ 5.5 kilometers per hour.
8 ~ 10 minute: keep the speed constant and increase the gradient of the walker by 3 degrees.
10 ~ 13 minutes: keep the speed constant and increase the gradient of the walker by 4 degrees.
13 ~ 15 minutes: keep the speed constant and increase the gradient of the walker by 6 degrees.
15 ~ 16 minutes: slow down to 4.0 ~ 4.5 kilometers per hour, and the gradient of the walking machine increases 1 degree.
16 ~ 19 minutes: increase the speed to 5.0 ~ 5.5 kilometers per hour, and increase the gradient of the walker by 2 degrees.
19 ~ 22 minutes: reduce the speed to 4.5 ~ 5.0 kilometers per hour, and increase the gradient of the walker by 5 degrees.
22 ~ 24 minutes: keep the speed just now, and the gradient of the walker will increase 10 degrees.
24 ~ 26 minutes: reduce the gradient of the walker by 8 degrees and the speed to 4.0 ~ 4.5 kilometers per hour.
26 ~ 28 minutes: keep the speed constant and increase the gradient of the walker by 6 degrees.
28 ~ 30 minutes: keep the speed constant and increase the gradient of the walker by 4 degrees.
30 ~ 32 minutes: reduce the speed to 3.5 ~ 4.0 kilometers per hour, and reduce the slope of the walker by 5 degrees.
32 ~ 35 minutes: increase the speed to 5.0 ~ 5.5 kilometers per hour, and increase the walking slope by 3 degrees.
35 ~ 38 minutes: keep the speed constant and increase the slope by 3 degrees.
38 ~ 40 minutes: keep the same speed and reduce the slope by 5 degrees.
40 ~ 45 minutes: Adjust the gradient of the walker to a level, and slowly reduce the speed until the speed reaches 3.3 kilometers per hour.
Goal 3:/kloc-continue to lose weight in 0/4 days.
Exercise is the key to sustained weight loss. Follow the following fitness plan and go on a diet at the same time. I believe you can lose 1 ~ 2 gong after 2 weeks.
Kim. Practice time: 14 days.
Day 1, Day 8: Exercise the walking machine to achieve the second goal.
Day 2, Day 9: Conduct outdoor walking exercise of target 1
Day 3, Day 10: Variable speed walking practice.
Practice time: 60 minutes.
Calories burned: 450 calories.
Practice method: A find a 400-meter runway, warm up at a speed of 3.5 kilometers per hour, and walk slowly 1 lap. Exercise intensity: 4 ~ 5. B accelerate,
Let's leave now. 1 lap. Exercise intensity: 7 ~ 8. C slow down and walk slowly 1 lap, and then walk fast for 2 laps. Exercise intensity: 4 ~ 5, 7 ~ 8. D slow down and walk 1 lap, then walk 3.
Round. Exercise intensity: 4 ~ 5, 8 ~ 9. E continue to walk slowly for 2 laps and end the exercise.
Day4, Day 1 1: walking with load.
Practice time: 50 minutes.
Calories burned: 450 calories.
You can choose 1 ~ 2 kg water bottles, dumbbells or backpacks for weight-bearing exercises. Start with a 5-minute walk-up exercise. Exercise intensity: 4.
. Then slowly speed up and pace, and accelerate for 5 minutes. Exercise intensity is 5 ~ 6. When the speed reaches 6.5 kilometers per hour,
Keep walking at this speed for 30 minutes. Exercise intensity: 7 ~ 8.
Day 5, Day 12: Exercise Goal 5, 25 minutes each time, twice a day. Note that the first exercise is after breakfast and the second exercise is after breakfast.
After lunch or before dinner.
Practice time: 50 minutes.
Calorie burning: 400 calories.
Day 6, Day 13: the second target exercise walker.
Day 7, Day 14: Repeat the load-bearing walking exercise on Day 4 and Day 1 1.
Goal 4: Take 5000 more steps every day.
Most people walk an average of 5000 steps a day. If you don't have the habit of fitness, then walking 5000 more steps every day can also have the effect of fitness.
. Generally, we can walk 500 steps in 5 minutes, and you can also take a pedometer to control your fitness while walking. Practice time: 50 minutes.
Thermal combustion: 300 ~ 400 calories.
Timetable:
Morning exercise: After getting up early and drinking a glass of water, you can walk slowly for 5 minutes near your home, and then climb the stairs for 2 minutes.
Exercise: 700 steps in 7 minutes.
Morning exercise: If you go to the company by bus, you can get off at one stop in advance.
Exercise: within 00 minutes 1000 steps.
Afternoon exercise: walk around the company after lunch.
Exercise: 5 minutes 1500 steps.
Practice when cleaning the room: not only is the room clean, but your fitness task is also completed.
Exercise: 500 steps in 5 minutes.
Practice after dinner: take a pet or go out for a walk with friends.
Exercise: 5 minutes 1500 steps.
Goal 5: Shape at noon.
This afternoon short exercise can make your heart beat faster and burn excess fat quickly, and it is suitable for the public without changing sportswear specially.
You practice every day when you work in the company. Practice time: 25 minutes. Heat burning: 200 calories.
Timetable:
0 ~ 3 minutes: a wrap one foot around the ankle 10 in situ. B Hands akimbo, feet shoulder width apart, twist waist clockwise and counterclockwise for 5 times. Clockwise and counterclockwise winding
Turn each arm five times.
3 ~ 5 minutes: Practice walking slowly, but be careful not to walk too slowly. Exercise intensity: 3 ~ 4.
5 ~ 23 minutes: increase the walking speed, the exercise intensity reaches 6 ~ 7, and the fat in your body is burning rapidly at this time. Pay attention to walking quickly to ensure positive.
Breathe regularly and get enough oxygen. Swing your arms back and forth. Swing your arms not too small. Swing your arms to the height of your chest.
23 ~ 25 minutes: reduce the walking speed to 3.5 ~ 4.0 kilometers per hour, and the exercise intensity is 3 ~ 4.