1. The correct walking posture is that the stride is larger than that of ordinary walking, the upper body leans forward slightly, the arms swing back and forth, breathing naturally, paying attention, striding forward, gradually accelerating the speed and lengthening the distance.
2. The walking speed is per minute 133m (about 7km/h), and the heart rate is 70% of the maximum heart rate. You should walk continuously for at least 60 minutes or walk 10,000 steps every day.
3. Walking speed can be divided into five types: very slow, slow, medium, fast and fast. Slow speed is 2.5 ~ 3.0 kilometers per hour, and the number of steps per minute is 60 ~ 70; Slow speed 3.1~ 4.0km/h, with 70 ~ 90 steps per minute; The medium speed is 4. 1 ~ 5.6 kilometers per hour, and the steps per minute are 90 ~120; The high speed is 5.7 ~ 6.4 kilometers per hour, and the steps per minute are121~140; Fast speed requires 100 ~ 1 10 minute coverage 10 km, and the number of steps per minute is above 140.
4. Mildly obese people can choose fast exercise, moderately obese people can choose slow and moderate exercise, and severely obese people can only choose slow and slow exercise. Exercise every day, mainly on the flat ground, for 40 ~ 60 minutes each time. Step by step and persevere.
Before and after walking to lose weight, do some unarmed exercise and relaxation activities. You don't have to wear too many clothes when you walk, your shoes should feel comfortable and your heels should have rubber soles. Walking weight loss training program wants to walk outdoors, preferably on the hillside. Nothing is more wonderful than walking in the wild!
When the weather is bad, you can walk indoors. For example, in the gym or at home with the help of a walker. First of all, you should find your own balance point, slow down your walking speed at first and gradually improve it. Look forward, not down, or you will lose your balance. Don't loosen the handle of the walker until you are sure. Whether outdoors or indoors, you can refer to the following three walking training plans. You can choose one of the schemes or combine them. 3 ~ 6 times a week, 20 ~ 60 minutes each time. If you want to change from the primary level to the intermediate level, you should stick to the practice of the primary plan until you complete the requirements of the plan. Then you go for a week according to the intermediate plan. If the intermediate plan is successfully implemented, it can be transferred to the advanced plan.
Primary walking training program
Basic stage: This stage is the basis of training walking. Take a walk 3 ~ 4 times a week. You choose to walk faster than walking. Each walk time is about 10 ~ 20 minutes, and then gradually increase the walking speed and time.
1 ~ 2 weeks: During these two weeks, I focused on training my walking posture, relaxing my shoulders, slightly contracting my shoulder blades, holding my chest out and abdomen in. Take a walk 3 ~ 4 times a week; 3 ~ 4 weeks: You should increase the speed by 5 ~ 10%. For example, your walking speed is 4.5 km/h in 1 ~ 2 weeks, and you can increase the speed to 4.7 ~ 5 km/h; 5 ~ 6 weeks: You can choose hills for walking training.
Intermediate walking training program
Step: Step is the intersection of up and down, high intensity exercise and low intensity "recovery", which is the so-called intermittent exercise method. Such exercise is of great benefit to the cardiovascular system.
Go quickly: the speed should not be faster than 7.2 km/h; Walk slowly: the speed is not slower than 4.8 km/h.
1 ~ 2 weeks: intermittent exercise ratio: 2:2 (fast walking for 2 minutes, then slow walking for 2 minutes); 3 ~ 4 weeks: the interval is 3:2 (walk fast for 3 minutes, then walk slowly for 2 minutes); 5 ~ 6 weeks: Intermittent exercise ratio: 3: 1 (walk fast for 3 minutes, then walk slowly 1 minute).
Advanced walking training program
It is best to choose hills or hills for walking. First walk up the mountain for 2 minutes, and keep the heart rate at 85% of the highest heart rate. Then turn around and walk down the hill for 2 minutes, and reduce the heart rate to 60 ~ 65 of the highest heart rate. The faster you walk, the better you feel. This training includes speed training. Walking up and down can reduce the fat in the buttocks and thighs.
1 week: Walking training with slightly changed rhythm, start walking at a relaxed speed, such as 4.8 km/h, so that your highest heart rate is around 65%, then walk up the mountain at a faster speed, pay attention to rest in the middle, and then repeat the exercise; 2 ~ 4 weeks: increase the walking speed to 6.4 km/h; 5 ~ 6 weeks: increase the walking speed to 7.2 km/h.