1, the effect of walking to lose weight
One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes at a time, four times a week, for 20 weeks. The results show that:
1, viscosity (maximum oxygen uptake) increased by 30%;
2. At rest, the pulse number decreases and the cardiac function improves;
3. Average weight loss1.3 kg;
4. The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
According to a research result, if you need to lose weight, 15 minutes of walking exercise may not be enough.
Dr Michael Costela, a biostatistics researcher at the University of Geneva, said that 65,438+05 minutes of walking is good for your heart and mental state, but it is not enough to lose weight. His paper is currently published in the American Journal of Public Health.
Many previous studies suggested that people who are losing weight should reduce their diet with 100 calories, or burn 100 calories by walking moderately or quickly for 15 minutes every day. Costela said that people need to walk a longer distance to lose too much weight.
In this study, he spent five years completely investigating the lifestyle of 60 10 Swiss adults aged between 35 and 74, and then planned the following daily walking exercise suggestions for daily fat burning. Subjects arranged/kloc-0.5 to 30 minutes of walking, which was divided into slow walking, middle walking, fast walking or exercise walking. Different walking styles determine the metabolic rate and the amount of fat burned.
If the person taking part in the test does low-intensity exercise, his findings are as follows:
The average adult walks slowly 15 minutes every day, burning only 9 calories.
The average adult walks slowly for 30 minutes every day, burning only 25 calories.
Assuming that all participants do high-intensity exercise, they will burn more fat:
Moderate walking 15 minutes a day can burn 36 calories.
Walking fast will increase the burning of calories. Walking for 30 minutes every day can burn 129 calories.
Costela pointed out that if your goal is to burn 65,438+000 calories a day, then 65,438+05 minutes of walking is not enough. Walking consumes very little calories, so it takes a little more time to really increase the calorie burning, so as to achieve the goal of losing weight smoothly.
This is not true. He said that if you walk 15 to 20 minutes, you can lose 10 kg. The premise is that you must do it every day, but if you can't reduce your calorie intake, you need 100 calories a year to lose 1 0 kg.
How to walk can increase the efficacy of burning fat?
1. Watch your walking posture.
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.
Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
Heel first landing
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.
with open arms
Women usually take their 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.
2. Steps to burn fat quickly
First of all, palm pressure
Step 1: Start landing on all fours, and then push up to the straight position. Please make sure that your shoulders are aligned with your wrists and fingers, and the pressure is concentrated on your fingertips.
Step 2: Tighten your navel, keep your spine straight and keep your body in a straight line.
Please be sure to associate your breathing with your movements. When you are low, bend your elbows outward to both sides, inhale slowly, then exhale, and you will stand up.
Repeat for 20 seconds, then rest 10 seconds.
Second, the board rotates and twists.
Step 1: Keep your shoulders straight. The position of the board is at the wrist, the navel is pulled, and the feet and hips are the same width.
Twist your upper body to the right, release your right arm and put it on top of you so that you face to the right. Remember to keep your feet on your toes.
Step 2: Fall to the position of the board next time, then twist to the left and raise your left arm.
Repeat for 20 seconds to make sure that you keep your position on the board before switching. Rest and land on all fours 10 seconds.
Third, the hip circumference of the side plank road plummeted (right side)
Lie next to us, facing to the right. Put your right forearm in front of you and clench your fist.
Step 2: Fold your left foot in the upper right corner and stand up until your whole body is on the mat, and use your right forearm to carry your weight. You can choose to put your left hand on your hips, or a more challenging action, raise your left arm on the ceiling.
Step 3: Slowly lower your right hip joint until it is slightly higher than your mattress, making sure it doesn't touch your mattress. Return your hip joint to its original position.
Repeat this action for 20 seconds, and then rest 10 seconds.
Fourth, mountain climbing
Step 1: Start pressing the starting position of the traditional palm-the hand and weight on the shoulder are just your toes.
Step 2: Move your right foot forward, bend your knees and put the weight on the soles of your feet.
Step 3: Change legs, so that the left knee is forward and the right leg is backward. It should feel a bit like running in a straight line.
Repeat for 20 seconds to ensure that your head is in line with your body and keep your abdominal muscles involved. Rest for 20 seconds.
Verb (short for verb) Superman
Step 1: The abdomen, arms and legs extend downward. Keep your neck in a neutral position.
Step 2: Keep your arms and legs straight (but don't lock them) and your torso still. At the same time, lift your arms and legs to the ceiling, arch your back with body form's slender "U" shape, and lift your arms and legs a few inches off the ground.
Step 3: Hold it for two to five seconds and put it back on the ground.
Repeat for 20 seconds, then rest 10 seconds.