Can you lose weight by walking?
Walking can lose weight, because walking belongs to aerobic breathing exercise, which can consume excess energy and fat of the body and play a role in slimming. Walking to lose weight is not only healthy and safe, but also has no side effects. Compared with taking diet pills, dieting and other methods to lose weight, we should consider walking to lose weight to avoid the harm of drugs to the body.
Walking is considered to be one of the best exercises in 2 1 century. Walking, as a healthy exercise, is a good choice to lose weight. Walking to lose weight is a way of exercise that is not limited by time, space and speed. There are many benefits of walking, mainly to achieve relaxation, calmness and different fitness effects. Walking can not only lose weight and keep fit, but also prevent aging and various adult diseases.
Walking can effectively consume calories in the human body, reduce the accumulation of fat in the body, and have a good slimming effect. So many men, women and children like walking and fitness. Men and women who want to lose weight will also extend their walking time or increase their walking speed to achieve the effect of losing weight. People who want to lose weight can walk home after work * * * if the home office is not far away * * *. Besides, it is more effective to walk for two hours after meals. At this time, walking consumes the most body fat and is more conducive to slimming.
The speed of walking to lose weight
Pay attention to speed when walking to lose weight. Only by walking at an appropriate speed can you lose weight effectively. The speed of walking to lose weight is considered according to personal physique. Generally speaking, we should slow down first and then fast, and we can't accelerate at once. There must be an adaptation process. It is best to keep the speed of walking to lose weight at about 120 steps per minute to 140 steps per minute.
Relevant data show that walking at a speed of 4.8 kilometers per hour for 20 minutes has the fastest heat consumption, which is beneficial to thermal control and weight loss. It has been proved many times that walking at the fastest speed can lose weight more than running at the slowest speed. If you can walk for 40-60 minutes every day, you will lose 55% of your body fat, and you can keep walking for 30-45 minutes, or stride. Keep the speed at about 120 steps to 140 steps per minute.
In addition to controlling the speed of walking, the distance of walking is also exquisite. It is generally recommended that people who want to walk to lose weight should walk at a distance of about 5 ~ 10 km at a time, and do not walk too far to avoid excessive fatigue or too short, otherwise they cannot lose weight. If you lose weight by walking, the faster you walk, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. In addition, it should be noted that you should not walk too much at a time, and gradually increase the amount. Keep walking for 30 minutes to 1 hour every day, and you will see the effect of losing weight after 2-3 months.
The correct way to lose weight by walking
Watch your walking posture.
It is important to master the correct walking posture. When walking, hold your head up, hold your chest up, tuck your hips, and never stoop. It should be noted that if you don't tighten your lower abdomen when walking, no matter how many roads you walk, you can't * * * your abdominal muscles and your lower abdomen won't contract. Be careful not to hunch over when walking, otherwise hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
Pay attention to the speed of walking.
If you want to improve the effect of losing weight, you should increase the stride and speed of walking. Walking to lose weight is a fashionable way to lose weight. If you want to lose weight, you should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
Watch your step.
The action of walking mainly depends on the sequence of heels. The correct action is to land the heel first, not to lay the whole sole flat on the ground. Learn to focus on the front foot, so that when you take a step, the front foot can land in the order of heel, arch and toe. If you walk like this, your heels will naturally rise and the curves of your legs will become tight and symmetrical.
Pay attention to the duration of walking
According to the different stages of walking to lose weight, there should be different driving time:
*** 1*** Walk for 30 minutes at a time, which is suitable for beginners.
***2*** Walk for 45 minutes at a time, which is the recommended amount for effective fat reduction.
***3*** Walk for 60 minutes at a time to enhance the effect.
Pay attention to wearing comfortable shoes.
When walking to lose weight, because it will last for a long time, you should choose a pair of comfortable shoes, preferably sports shoes, instead of wearing high heels and leather shoes, which is easy to sprain your ankle and is not conducive to walking for a long time.