15 minute interval walking to lose weight
Minute 1-3: Walk at a constant speed.
Pace: 3.5 miles per hour.
Tilt: 0 percentage point.
Key points: at this time, the pace should be small and slow, chest should be lifted, shoulders should be relaxed, abdomen should be tightened, and a healthy posture should be maintained.
Minute 4-5: Let's go
Pace: 4.0 miles per hour.
Tilt: 0 percentage point.
Key points: the whole body should be coordinated and the breathing should be adjusted. At the same time, with the swing of our arms, we can move forward with faster and greater steps.
6-8 minutes: Slow down and walk.
Pace: 3.5 miles per hour.
Tilt: 4 percentage points.
Key points: inhale slowly, then take a deep breath; Let shallow breathing slowly consume your body's energy. At the same time, when walking fast on the slope, it can help burn calories faster, effectively reduce excess fat on the body, and help to stovepipe quickly!
Minute 9-1 1: Walk diagonally.
Pace: 3.5 miles per hour.
Tilt: 6 percentage points.
Point: After 8 minutes of aerobic exercise, you may be a little tired, but don't give up. Count loudly from 1 to 100, and work hard for yourself. In addition, you can also exercise your heart and lungs when you talk.
Minute 12- 13: accelerate jogging.
Pace: 4.5 miles per hour.
Tilt: 4 percentage points.
Key points: Pay attention to the whole foot landing when walking, which can exercise the stability of calf muscles and eliminate calf edema, thus achieving the powerful weight loss effect of thin legs. In addition, it can also reduce the damage to joints.
Minute 14- 15: Walk at a constant speed.
Pace: 3.5 miles per hour.
Tilt: 0 percentage point.
Point: When you step up, you should land on your heels first, and then on your toes. In this way, the leg lines are more perfect and the calves can be effectively eliminated.
Walking to lose weight skills
1, soles wipe the floor
From heel to toe, land alternately. When the forefoot touches the ground, push it back hard, just like chewing gum sticks to the sole. This will involve gastrocnemius, tendon and gluteus. The more muscles participate, the more calories are consumed.
2. Shoes are suitable
If you want to get the maximum boarding force, you should choose the shoes with the least insole and the best flexibility of the forefoot.
Step 3 keep your back straight
When your back is straight, the muscles in your back and buttocks will be stronger, so you can walk faster and burn more calories. Stand up straight with your spine in a straight line and your ears and shoulders perpendicular to each other.
Step 4 avoid steep slopes
Don't think leaning forward is good for burning fat. Instead of slowing down on a steep slope, it is better to keep the speed on a gentle slope.
5, improve the heart rate
Wearing a heart rate monitor is like having a coach urge you to achieve the best weight loss speed. Once you are too slow, it will push you; When you are too tired, it will make you relax.
6, increase strength
Simple actions such as push-ups and lunges will make more muscles participate in sports, thus burning more calories. When walking, stop every five minutes to do a few simple actions, which will help your metabolism to maintain a high level for a long time.