Walking is an effective way to lose weight, which is better than daily walking. Although walking has a certain effect, due to insufficient exercise, it often fails to meet the requirements of weight loss and fitness, while walking is different. According to the test, walking the same distance consumes twice as much energy as walking.
Please note the following points:
(1) Time and distance: Exercise time and distance should be controlled in the gait. Start half an hour every day and walk 3 kilometers; 40 minutes in the second week, 4 kilometers on foot; 50 minutes in the third week, 5 kilometers on foot; The fourth week 1 hour, 6 kilometers on foot, long-term persistence. /kloc-children under 0/0 walk for 40 minutes and 4 kilometers every day; 10- 13-year-old children finally walk 50 minutes and 5 kilometers every day.
(2) Speed: In addition to controlling time and distance, it is also important to master speed. In principle, it is every 10 minute 1 km, and the speed can be reduced at first, and then gradually meet the requirements. The distance and speed of walking can be mastered by the heart rate after exercise. Generally, the heart rate should not exceed 150% at rest.
(3) Posture: When walking to lose weight, the steps should be larger, and children and adults with more than 13 should take no less than 70cm each step. Raise your head slightly, lean forward slightly, and relax your shoulders; Try to swing your arms forward and upward, breathe evenly and concentrate; When stepping, the center of gravity should be shifted from heel to toe, and it should be vigorous and powerful.
The best way for children to lose weight by exercise: climb stairs.
Climbing stairs is something we often do in our daily life, but we can lose weight by climbing stairs frequently. Climbing stairs consumes more energy, because in addition to exercise, you have to overcome your own gravity. For example, climbing 10 floor is equivalent to raising the weight of 100 kg by more than 30 meters, which consumes a lot of energy. According to the measurement, going up and down stairs consumes five times as much energy as walking and 2.5 times as much as swimming. Also note the following points:
(1) Time and distance: climb the stairs for half an hour each time, 1-2 times a day. We should start with a small amount of exercise and gradually meet the requirements. The ideal climbing speed is 30-50 steps per minute. Climb 10 minute, rest for 5 minutes. After exercise, the heart rate should be below 140 beats/min, and10-130 beats/min is more appropriate.
(2) Safety matters: Obese people have poor sports coordination ability, so pay attention to safety. Focus on exercise, keep your eyes on the front, lift your feet neatly, and stand firm, accurately and slowly.
The best way for children to lose weight through exercise: go quickly.
Walking fitness is also the best way to lose weight by exercise. 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 exercise and fat consumption. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
The best way for children to lose weight by exercise: cycling.
Although weightlifting training is the best way to lose weight, you should ride a bike before weightlifting. This can make the muscles, tendons and joints of the body fully active and avoid unnecessary injuries in the subsequent weightlifting. Kelly, a spokeswoman for the American Council on Exercise and Health, said. Karabryce said:? It doesn't take long to ride a bike, just 5- 10 minutes. After exercise, the heart beats faster and sweats slightly, which is easy to do. We have proved through experiments that doing such exercises before weightlifting can really make the body burn more fat in weightlifting. ?
The best way for children to lose weight by exercise: skipping rope or kicking shuttlecock.
5 groups a day, each group jumps or kicks continuously for 5 minutes, and the rest between groups is 1 minute, jumping or kicking for 6 days a week. Heart rate is controlled at 120- 130 beats/min. In addition, you can cooperate with low-intensity walking or doing exercises every day.