1, walking slimming skills
1, walk faster and take bigger steps.
If you walk to and from work every day, there is no effect of losing weight at all, because you can only promote digestion after meals and will not consume too much calories and fat.
2. Tighten the abdomen when walking.
When walking at ordinary times, it is very effective to subconsciously tighten the abdomen to reduce abdominal fat.
3. Walk faster.
When walking, you'd better step up, so you can consume nearly14 more calories, especially abdominal fat. So speed up the pace, save time and lose weight. Why not? However, you don't have to walk like that all the time. You can do brisk walking training two or three times a week for half an hour at a time. If you walk fast like this, you will lose 20% more visceral stubborn fat after three months. People who walk slowly will not have this effect even if it takes a long time!
4, variable speed walking
If you want to achieve the effect of thin abdomen by walking, the best way is to maintain high intensity throughout the brisk walking training, to the point of a little asthma. However, if you can't maintain such a high intensity in 30 minutes of training, it is recommended to adopt the method of variable speed walking, that is, walking slowly for a while and walking fast for a while.
2. Exercise three days a week
We also consume energy when we sleep. This kind of energy to maintain the minimum needs is called basal metabolism. In order to make up for these necessary calories in daily life, it is the calories we must consume in one day. With different age, weight and occupation, the required calories are also different.
The calorie intake in a day gradually decreases with the increase of age, including basal metabolism, but the function of the body decreases with the increase of age. If you don't understand this truth, if you still live the same diet or daily life at the age of 30 as you did at the age of 20, you will watch it become body fat without consuming nutrition. When I was young, I wouldn't be obese no matter how I ate it, but why is this happening now? In fact, this is not incredible but a matter of course.
Therefore, it is very important to keep the basal metabolism from getting fat. Although the implementation of diet control can make the body thinner, but in this way, the muscles will also be reduced. Muscle is the tissue that breaks down fat into energy, so if muscle is reduced, it will make fat difficult to burn, which means a body with less basal metabolism and easy obesity. It is meaningless to just blindly pursue weight loss, from which we can clearly understand.
However, fat, like carbohydrates and protein, is a very important nutrient for the body, especially fat is an indispensable energy source for endurance. When slow exercise lasts for a long time, muscles will absorb a lot of oxygen and break down fat into energy. This kind of exercise that needs oxygen is called aerobic exercise, such as jogging, swimming and cycling. In contrast, anaerobic exercise is an exercise that emphasizes instantaneous explosive power, such as muscle strength training.
Besides three meals a day, aerobic exercise is the key to success in losing weight. Not only to burn off excess fat, but also to keep a slim and curvy figure.
As long as you walk, you can make fat burn.
As long as you take a walk on behalf of aerobic exercise, three times a week, you can lose weight. Aerobic exercise is the most effective way to burn body fat, but unlike muscle strength training, its intensity can be calculated by the number of times and weight.
Let's take Miss A who usually exercises every day and Miss B who doesn't exercise at all. They both walk at the same speed. Miss A just caught her breath a little, while Miss B across the street was already having difficulty breathing. This exercise is a very comfortable aerobic exercise for Miss A, but it is a very tired anaerobic exercise for Miss B, so before you start exercising, you should first determine your exercise intensity.
Aerobic exercise should be carried out in the range of 50% ~ 80% of the maximum heart rate (220- age) (more than 40% due to personal factors), which is just the heart rate between "relaxation and slight fatigue".
About 5 minutes after the body starts to exercise, body fat begins to be converted into energy and really burns to 12 minutes. So, if it can't last more than 20 minutes, it's useless. Even if you want to keep exercising for a long time, you should grasp the number of heartbeats that won't feel tired.
Let's do the simplest aerobic exercise in order to burn body fat! What I want to introduce to you now is-walking. This is a sport that one can play anytime and anywhere, without any special skills.
Experts say _ "As long as you get into the habit of walking about three times a week a little faster than usual, you can get good results. Walking can not only eliminate obesity and maintain muscle strength, but also achieve the effect of relaxing tension and stress, because it can stimulate the brain. However, in any case, if you can't walk happily, you can't last long, so you must walk within a range that is not forced. "
First, with a walking plan, try to walk for 20 minutes three times a week. Because you finally have a chance to walk, please refer to the correct posture and walking method to achieve good results.
The speed of walking is the speed at which two people can talk to each other and sweat a little. Don't let your heart beat too fast. You can make some measurements while waiting for the red light at the intersection. After walking, you should walk slowly for a period of time to restore your heartbeat to its original number.
Remember not to walk forcibly when you are in poor health such as lack of sleep or hangover. In addition, if it is the first time for middle-aged and elderly people to walk, please receive a health check in advance to avoid accidents.