20,000 steps is equivalent to a person walking 20 kilometers continuously, which requires 2000 calories. It is unscientific and unrealistic to run 20 thousand steps to lose weight every day, which will not only bring a burden to the cardiovascular system and exercise system. Can cause joint and ligament damage. Walking 6000 steps every day is about 3 to 4 kilometers, and the walking distance is about 30 minutes of moderate-intensity exercise.

You should also pay attention to methods when you go quickly. To achieve the best exercise effect, you should hold your head high and stride forward when walking. Keep your shoulders relaxed, tighten your abdomen, and don't tilt your ass; Keep your arms close to your body, easily bend your elbows 90 degrees and swing back and forth close to your body; Every step, land on the ground in the order of heel, sole and toe.

There are three points to pay attention to when walking briskly:

1, guaranteed 3 to 5 times a week; You must walk for 20 to 30 minutes at a time.

2. Only a brisk walk of 5 ~ 8 kilometers can achieve the purpose of fitness.

3. Emphasize that every walk should be guaranteed for 20 minutes, because sugar is the main energy consumption of brisk walking, and fat will be officially burned in about 20 minutes, based on the average daily intake of 2 100 calories for adults.

The basic metabolism of the human body plus the calories consumed at work is about 1800 calories, and the remaining 300 calories will accumulate in the body. It takes about 30 steps to consume 1 kcal, and it takes 10000 steps to consume 300 kcal every day. Ten thousand steps a day is equivalent to playing tennis for 45 minutes, riding a bike for 95 minutes and swimming and running for 30 minutes.