1. Can I lose weight by walking?
Walking can lose weight. A research experiment in the United States shows that men aged 40-57 should walk for 40 minutes at a time, four times a week for 20 weeks. The results show that:
The body's maximum oxygen uptake increased by 30%;
When quiet, the pulse number decreases and the heart function improves; Average weight loss1.3 kg; The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average. Therefore, you can lose weight by walking. But walking to lose weight also requires some tips.
2. Walk for two hours after dinner to lose weight
Walking speed is very important. You can choose to walk 4km at the speed of 1.5km, then recover at the normal speed of 10min, then walk 4km at this speed, then walk at a constant speed of 10min, 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.
3. Walk to lose weight anytime, 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 the maximum at this time, it is easier to lose fat when walking.
4. Keep the total walking time to lose weight.
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.
5, the distance to lose weight on foot
The best walking distance 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.
6. Keep walking to lose weight 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.
7, the other two ways to lose weight
1, swimming to lose weight
Swimming is the safest and most effective way to lose weight, especially exercise, because it is an aerobic exercise and consumes a lot of calories. This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. When swimming, people's metabolism is very fast, and they can consume 1 100 kilojoules of heat in 30 minutes, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.
2, jogging to lose weight
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming. However, it should be noted that jogging should be supplemented with water in time. It is best to run 3-5000 meters every day, just run normally, and don't run with your forefoot. Stretch your muscles after running 15 minutes.