Can you lose weight by walking quickly? Now there are more and more obese people, so losing weight has become an important topic in people's daily life. Many people will lose weight by walking fast, but some people just want to know if walking fast can help people lose weight. Let's have a look.

Can you lose weight by walking quickly? 1

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, then you can lose 2 pounds and tighten your muscles. It seems that you have lost 4 pounds.

You can learn to lose weight by walking fast. The method is simple. In addition to persistence, you need to master the time and keep walking for at least 20-40 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. Press kneading at this time to relieve leg muscle pain.

The correct way to walk quickly.

Walking fast is not the same as walking slowly. There are obvious differences between them. You can try it and feel the difference. Call away within an hour within 3 kilometers, call away at 3.6 kilometers, call away at 4.5 kilometers and call away at 5.5 kilometers. Pay attention to the following points when walking.

1. Walking on the flat ground has little damage to joints.

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 cannot be achieved.

3. Swing your arm naturally, not above your shoulders. The pace should be fast, the center of gravity of the waist should be on the trampled foot, and the muscles of the whole body should be actively used when walking, which will help relieve low back pain and shoulder pain.

4. the walking speed should be determined according to your own situation. You shouldn't exercise regardless of your own situation in order to lose weight or keep fit. It is generally recommended to walk for 30-40 minutes every day, sweating, and the heartbeat does not exceed 130 times. People over the age of 60 do not exceed 120 hits/time. After walking, you will gasp and sweat slightly. Can talk but can't sing.

The benefits 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 0.3 kg. 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, heart disease and osteoporosis in the elderly. Moreover, 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.

Walking fast is beneficial to the physical and mental health of elderly women.

According to the research report, walking for 30 minutes every day for middle-aged and elderly women has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers. Women who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on. If middle-aged and elderly women walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%.

Let's leave now. preventive measure

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

Don't hold your breath or breathe with your mouth when you are walking fast. You should breathe through your nostrils.

3. Avoid walking in cold, dry and high humidity environment and inhale warm and humid air.

4. It's best for diabetic patients to test their exercise ability before exercise to observe the changes of heart, lungs and blood sugar.

5. Don't exercise on an empty stomach, preferably after meals 1.5-2 hours.

Can you lose weight by walking quickly? 2

Can you lose weight by walking quickly?

Secret of success

Watch your walking posture.

On the way to and from work every day, as long as you can walk, do it every day, as long as you can walk.

Walking to lose weight

Measure your walking. Walking posture is very important, chest out, abdomen in, hip in, never hunch over. If you don't tighten your lower abdomen when you walk, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. In addition, hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.

Increase the stride of walking

Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Heel first landing

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.

stretch out one's arm

Women usually carry bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.