Can you lose weight by walking quickly? Keep walking, stay away from obesity. Exercise can help us to excrete toxins from our bodies quickly. Enrichment is more conducive to us to actively meet life. Fast walking is the simplest exercise, and there are many ways to exercise. Let me tell you how to lose weight by walking fast. You can benefit from stay away from obesity by walking fast.
Can you lose weight by walking quickly? Fast walking makes you walk in stay away from obesity 1 and is regarded as one of the best exercise modes in the 20th century, not only because it is not limited by time and space, but also because it can walk fast or slow, thus achieving different fitness effects. Many people are worried about losing weight. Actually walking is the best way.
Let's leave now. As the name implies, we must swing our arms and stride forward as fast as possible. The answer is yes, you can definitely lose weight!
It is only a matter of time before you lose weight quickly: if you persist for more than 7 days, you can lose at least 2 pounds, your muscles are tight, and you look like you have lost 4 pounds. Take a brisk walk for at least 20 minutes at a time, preferably 40 minutes, to lose weight. The effect can be the best.
After the brisk walking stops, you should knock on your calf as soon as possible, so that it won't be sore and locally thickened. Let's go. The biggest problem with losing weight is persistence. Stick to it for three days, and you will find yourself as light as a swallow, and you won't even feel tired when you go upstairs.
A few days before walking, my thighs or calves will be slightly sore. Flap with both hands, press, knead, pinch, calf and thigh to relieve muscle soreness.
The correct way to walk quickly.
1, pay attention to your walking posture.
Walking fast must have a correct walking posture, which determines whether we can walk fast correctly and achieve the maximum walking effect. Go as far as you can on your way to and from work every day. 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.
2. Increase the stride of walking.
There is still a difference between walking and walking. If you want to lose weight, you can't walk casually as usual. Be strict, walk carefully and increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
Step 3 land on the heel first
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.
4. Open your arms.
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.
What's the good of walking?
A brisk walk was called "the best medicine for mankind" by Hippocrates, the father of medicine, thousands of years ago. Many studies have confirmed that regular brisk walking can improve the health of all parts of the body.
head
Promote the brain to release endorphins, improve the spirit and make the mood happy. Increase the maximum ventilation in the lungs, strengthen the diaphragm strength, relieve the symptoms of chronic emphysema and bronchitis, and reduce the desire to smoke.
hard-working
Walking fast often can make our backs fit better, because the intervertebral disc bears the pressure brought by bumps during running, and long-term walking has a great effect on the spine, so many joggers have the problem of low back pain. When walking fast, the intervertebral disc bears the same pressure as when standing, so it is less likely to be injured, and at the same time it can strengthen the back muscles and consolidate the spine.
Knees and feet
Bones also need exercise. Fast walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.
skeleton
In the United States, nearly 465,438+million people suffer from knee joint pain every year, and the key point to prevent degenerative arthritis is to maintain proper weight and maintain good muscle strength of lower limbs through exercise. When walking at a brisk pace, the joint pressure is not great, which has the function of strengthening muscles, and of course helps. Moderate patients who often exercise moderately suffer less than those who don't exercise.
Heart and stomach
Does brisk walking not promote cardiopulmonary function, but increase the burden on the heart? Walking lowers blood pressure, reduces the amount of fat blocking arteries, reduces the number of pulses at rest, and promotes the development of cardiac collateral vessels.
Help gastrointestinal peristalsis and reduce appetite.
A brisk walk is not only simple and safe, but also can strengthen the body and prevent diseases. It can also sweep away depression and make people feel happy and comfortable. Fast walking is a perfect exercise, safer than jogging and more effective than walking.
Can you lose weight by walking? Keep walking and let you lose weight in stay away from obesity 2?
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.
Walking fast is a way to lose weight. 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 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.
Disadvantages of walking quickly
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.
The correct way to walk fast.
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. Walk fast for 30-40 minutes every day, sweat slightly, 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.