2, warm-up activities: it is best to relax, walk slowly for ten minutes, 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: This can 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.
Implement a three-week training program
According to our training steps, after three weeks, you can reach a walking speed of 8 km/h, which means you can burn 4 10 calories! And this training includes many skills and exercises. Let's start with the first step.
Week One: Mastering Skills
Before you start walking exercise, you should do at least the following two groups of exercises this week and walk at a slower speed than usual 10 minutes or so. Be careful not to forget to warm up for 5 minutes before this.
take the air line
Practice walking along an imaginary straight line on the runway, on the road or on the playground, and the inside of the foot moves along the outside of this straight line. This skill can help you find a more comfortable rhythm, and you can easily enter the state even if your body is at a disadvantage.
street crossing
Or use this imaginary line to cross your feet along both sides of a straight line to exercise your hips, which can force you to get used to twisting when walking. In addition, stretching your legs from your hips and letting your pelvis alternately move forward will help you take a bigger step.
Heel walking
When you walk, your heels and toes leave the ground, which makes your calves and shins stretch and become strong, which can help you improve your strength off the ground, thus making your feet strong and powerful.
Surround one's arms
Slowly wrap your arms back, then lift them up and put them down from behind. This will help you relax your chest muscles, arm muscles and back spine so as to swing your arms to the maximum.
The second week: interval training
Don't forget to warm up for 5- 10 minutes before doing the following exercises.
Step exercise
It is best to finish this training on the runway. Walk 200 meters at the fastest speed, and then slow down slowly until the heart rate returns to 120/ min. Next, walk 400 meters at the fastest speed, and then gradually slow down until the heart rate returns to normal. Repeat this step, lengthen the distance to 600 meters, then 800 meters, and repeat the whole process, starting with the longest distance and ending with the shortest distance.
Walking rhythm
Choose repeatable signs (such as telephone booths, trees, etc.). Then walk as fast as possible until you reach the first goal, and then walk at a slower normal speed to reach the second goal. Then, speed up the distance between the two signs and walk the same distance at a slower speed. And so on.
repeat
If your target pace is12minutes walking1.5km, then walk at this speed for 6minutes, then walk slowly for 2minutes and repeat the interval exercise for 30minutes.
Week 3: Burn calories:
There are two ways to burn calories, just choose one of them to practice.
Walk at regular intervals (it takes 75 minutes to burn 500 calories)
After five minutes of warm-up, walk four kilometers at a speed of 12 minutes 10.5 kilometers, walk at a normal speed of 10 minutes, then walk four kilometers quickly and then walk at a constant speed of10 minutes.
Long walk (it takes 60 minutes to burn 500 calories)
Pay attention to the technical points mentioned above during the warm-up, and then walk at the fastest speed (1-12 minutes1.5km)1hour.