Studies have shown that walking for 30 minutes consumes 10 times more calories than walking at the same time.
Let's leave now. Why do you lose weight so fast?
When you walk fast, one foot will always land, but no matter how slow you run, your feet will fly for a while, and your body will feel more intense than walking fast. The "ultra-jogging" exercise is easier to warm up the body than walking, and it can temporarily maintain a higher body temperature after exercise. When the body temperature is high, the basal metabolic rate will increase, which can help the body consume excess calories.
How to get there?
The speed and way of walking vary from person to person. Women who want to lose weight should walk at a speed of about 65,438+000 ~ 65,438+020 steps per minute, keep breathing lightly and talk (heartbeat is about 65,438+020 beats per minute), for 30 minutes every day, or take advantage of 3 ~ 5 minutes in a day, such as walking the dog after dinner.
Accumulate 5000 trots every day, which can not only exercise your feet, but also take care of your whole body muscles. It can make women who don't like sports and have fat waist lose an average of 2 kilograms and reduce their waistline by about 3 centimeters in 2 ~ 3 months.
How to walk quickly?
We are not limited by age, sex, physical strength, time, venue, etc. Walking is more effective than walking, safer than jogging, and the exercise effect can be 30%-40% higher. This is one of the simplest and most effective aerobic exercises. However, it should be noted that the stride should be large when walking fast, and each stride is more than half of your height. When striding, the heel should touch the ground first, then the sole and toe touch the ground in turn, and then push the toes off the ground with force, and the knees are slightly bent.
Let's leave now. Five basic rules
1. Dantian exert strength, keep the pelvis in a straight position and keep the back as straight as possible.
2. Take greater steps than usual (about 20-30%)
3. Keep the speed of 6 kilometers per hour (per minute 100 meters).
4. Keep the speed of 4, bend your elbow 90 degrees, feel your back muscles being pulled, and swing your arms at a fast pace.
5. During the brisk walk, squat, flex and stretch, three times a week, and walk for 20 minutes to 1 hour each time.
The standard fitness walk should be striding with chest out, walking about 80 ~ 100 meters per minute. Upper limbs should swing with the rhythm of footsteps and walk in a straight line.
Secondly, comfortable shoes and socks, which is an important aspect to prevent foot fatigue, is also the most basic. It is best for dieters to prepare a pair of comfortable behavioral shoes for walking quickly, which can prevent the danger of the first battle to muscles and hubs. The sole must be comfortable and soft, and looser shoes are suitable.
The other is to have an ambitious moment of behavior. If dieters want to achieve obvious weight loss effect, it is best to be deadlocked and exercise every day. If the contest is busy, you can finish it in stages and exercise at least 4 times a week. Losing weight is the most hidden laziness and fault.
Finally, the appropriate intensity of behavior. The most suitable speed is for dieters to walk while talking to their companions. If you don't occasionally gasp when breathing, both sides can hear clearly, and the walking speed is the most consistent at this time.
If you want to lose weight by brisk walking, you should not only keep training every day, but also pay attention to your breathing, posture, intensity, speed, dress and mentality during exercise. Every step and every detail meets the requirements, making you get twice the result with half the effort.