Walking is not only a matter of posture, but also a matter of "grace". People with a thick lower body generally walk "heavily". Before people arrive, footsteps arrive first, not only the shoes are not properly worn, but also the leg curve has become radish-shaped. Here are some ways to walk, so that you can walk easily anytime and anywhere and lose weight easily.
Benefits of walking
One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes at a time, four times a week for 20 weeks. The results show that:
1, viscosity (* high oxygen uptake) increased by 30%.
2. When quiet, the pulse number decreases and the heart function improves.
3. Average weight loss 1.3kg ..
4. The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
Can you lose weight by walking every day? What should I pay attention to when walking to lose weight? How can I lose weight by walking?
Walking to lose weight:
1, lose weight two hours after meals.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
2. You can walk anytime and anywhere.
You can take a walk anytime and anywhere, but the effect is not always the same. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat increases to a great extent at this time, it is easier to lose fat when walking.
3. Keep the total amount of time unchanged.
If time is limited, you can also spread the concentrated walk from 30 minutes to 1 hour to various scattered time periods, but keep the total amount of time unchanged.
4, the distance of each walk
The distance of each walk is about 5 to 10 km. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. Pay attention to the increase in quantity and don't run away. Step by step according to your own situation.
5. Keep walking every day
If you keep walking like this for 30 minutes to 1 hour every day, you will see the effect after 2~3 months. And according to the research of Harvard University, walking for 30 minutes every day can achieve the magical effect of losing weight and prolonging life. Walking is a healthy way to lose weight. In addition, the fact that walking is conducive to preventing aging and adult diseases and keeping healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.
Can you lose weight by walking every day? What should I pay attention to when walking to lose weight? How can I lose weight by walking?
Four keys to losing weight by walking
1, training intensity: when you are a novice, walk slowly and pay attention to your heart rate. From the point of view of sports medicine, the pulse of good training per minute should be 75-80% of the heart rate, that is, (220- age) ×(75-80)%. For example, for a 30-year-old person, the pulse should be between 143- 150 beats/min, and an individual can be weighed and healthy. If the amount of walking exercise is too large and exceeds the specified heart rate, the walking speed and walking time should be reduced immediately.
2, warm-up activities: * OK, relax first, walk slowly for ten minutes, and fully warm up. Walking means swinging your arms, turning your shoulders and breathing consciously. Warm-up activities should be a little sweaty.
3. Relaxation activities: After a walk, you should have relaxation activities. Then do leg, chest and back stretching activities for at least 7- 10 minutes.
4. Walking with load will increase the calories consumed when walking, such as walking with a backpack. Weight is only 2-3 kg, too heavy will lead to back pain. The belt should be wide, and the material of the surface in contact with the back should be breathable.
Matters needing attention in walking to lose weight
1, it's relatively simple to lose weight by walking quickly, and you don't need to prepare sports equipment, but you should pay attention to wearing suitable and comfortable shoes to avoid more discomfort during walking.
You need to warm up before you walk. Doing some warm-up exercises can prevent physical strain or soreness when walking fast, such as expanding exercise.
Don't stop at once after walking. You need to take a walk to have a rest. Don't drink water as soon as you stop, so as not to take away the salt in your body. Walking fast to lose weight is a long-term exercise, and it is necessary to persist in walking fast for a long time, otherwise it will be difficult to achieve obvious results.