Follow the principle of losing weight quickly, and protect yourself while exercising. Exercise is conducive to enhancing the body's immunity, and active exercise is also an attitude towards life. This exercise is something we often do. Below I will show you the principle and benefits of fast walking to lose weight. I hope it works for you!
The principle of walking fast to lose weight 1 the speed of walking fast
Go fast to lose weight, speed is critical, you can choose to walk at a speed of 12 minutes 1.5 kilometers to complete 4 kilometers, and then walk at a normal speed 10 minutes to recover. Then walk within 12 minutes 1.5 km 4 km, then walk at a constant speed 10 minutes, and so on for several times. You can also keep walking briskly for 30 to 45 minutes, or walk briskly. Keep the speed at about 120 steps to 140 steps per minute.
The length of walking.
In addition, for people who want to lose weight, it is best to walk for two hours after meals, because at this time, the amount of fat increases to the maximum, and it is easier to lose fat when walking. 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. The distance of each walk is about 5 to 10 km, which has the best slimming effect and can be achieved step by step 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.
Fast walking posture
Walking on the flat ground will cause less damage to the joints; Hold your head high, keep your shoulders apart, and keep your shoulders and hips in the same straight line, perpendicular to the ground. If the hips lean back, it will increase the burden on the spine and waist and cannot achieve the best exercise effect; Swing your arms naturally, and be careful not to swing your arms above your shoulders; The pace should be big and the speed should be fast; The center of gravity of the waist should be placed on the stepping feet, and the muscles of the whole body should be actively used when walking, which will help relieve low back pain and shoulder pain and improve visceral function. Understand the posture, speed and duration of fast walking to lose weight, and you can also lose weight while walking.
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 swan, and you won't even feel tired going 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.
On the first day of spring, walking is a good choice. 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 exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
Tip: Prepare cold-proof clothes and comfortable shoes, do moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
Let's go. weight loss principle 2. The benefits of walking and losing weight
1, disease prevention
When walking fast, the abdomen can be exercised by breathing, which can reduce the abdomen. In addition, fast walking is the fat burning of the buttocks, and it also has the effect of slimming the buttocks. When walking fast, the hormone content in the body will improve the body's fat burning, and a large amount of intimal fat attached to organs such as liver and kidney will be consumed, thus preventing fatty liver, diabetes complicated with hypertension and cardiovascular diseases.
2, effective weight loss
Fast walking and thermal control have a good effect on losing weight. It can reduce the abdomen, legs and buttocks. It can almost be said that it is a method of whole body thermal control for weight loss. Walking for 30 minutes consumes 10 times more calories than walking normally at the same time. Take brisk walking and thermal control to lose weight three to five times a week for more than 30 minutes each time. After a period of persistence, you will find that your stomach is gone and your legs are much thinner. Walking fast for eight weeks can make you lose weight 10 kg.
Step 3 shape the curve
The speed of walking is generally around 100 to 120 steps per minute. You can feel your breathing when you walk, your heart beats faster and you have a slight gasp. Because walking fast takes a long time to use the muscle strength of the leg, it will inevitably make the leg muscles stronger, but you don't have to worry too much about growing into humiliating muscle legs. Stretching after a brisk walk can relax the leg muscles, which can make the leg lines tight and beautiful.
Go and lose weight.
Let's go and lose weight at the best speed.
In addition to walking time, walking speed is also required. The faster the speed, the more fat you burn. The best walking speed is 5-6 km/h, which can really achieve the purpose of fat consumption.
Optimum walking time
1, according to the research, different sports are carried out at different times, and the degree of fat consumption is different.
2. Even if you walk fast on an empty stomach 1~2 hours in the morning, the fat consumption is very small: half an hour after dinner, the fat consumption increases obviously, which is beneficial to losing weight.
3. Walking for 40~60 minutes 2 hours after a meal consumes the most body fat, which is the best time to lose weight quickly.
Let's go, lose weight, posture, pace:
1. Warm yourself up slowly for the first 5 minutes of walking. Next, try to walk at a slightly faster speed for 20 to 30 minutes.
2. Pay attention to posture. Look up; Don't stoop; When moving forward, the heel falls to the ground, the sole rolls forward, and then the toes push forward hard; Tighten the abdomen and keep the center of gravity in the body; The palm of your hand is in a gripping shape, which is convenient to hold.
3. Find a slope as your fast walking route, because going uphill can not only strengthen heart and lung function, but also strengthen hip muscles. In order to avoid possible knee injury when going downhill, we should slow down the pace.