Walking correctly can lose weight. To lose weight, we must adhere to high-intensity aerobic and anaerobic exercise for a long time. Walking can "get rid of fat", so walking can lose weight.
Weight loss recommendation: 20-30 years old to lose weight at different ages.
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Walking helps to lose weight.
Walking sticks can be used for many purposes. When pushing the crutch with both hands in tandem, it will move to the upper body, which is very helpful to strengthen the muscles of the back and abdomen, exercise the legs and arms, and promote the cardiopulmonary function. This is a completely different experience from normal walking with only two legs.
Walking is not restricted by age, sex, physical strength, etc. It is more effective than walking, safer than jogging, and the exercise effect can be 30%-40% higher, which makes up for the inconvenience caused by the regular and fixed exercise mode.
Key points of walking posture: shake your arm actively.
Stride. When striding, the heel touches the ground first, then the sole and toes touch the ground in turn, and then push the toes off the ground hard, with the knees slightly bent; Keep your head up and your chest up when you walk. You should actively swing your arm so that the lower arm is about 90 degrees, put it behind your hips rhythmically, and lift it up to shoulder height. When moving forward, use the rebound force of the cane to push the body forward. Take a deep breath slowly and take a big step forward quickly. After exercise, it shows sweating, body surface temperature rises, and soon enters a state of fat reduction.
Key Tips for Weight Loss: Walking to lose weight is 65,438+00,000 steps per day.
Walking 10000 steps easily every day can consume more than 10 times of fat. Liu Yang particularly emphasized that walking to lose weight must be adhered to every day to be effective. The secret of walking to lose weight is to walk at least 10000 steps every day. It takes about 20 minutes to walk to officially burn fat. According to sports medicine, the best heart rate a person can achieve during exercise is =(220- age) ×(75-80)%. For example, for a 30-year-old person, it is best to control the pulse between 143- 150 beats/min, which can be slightly adjusted according to his own weight or health condition to meet his own needs.
Benefits of walking: Walking makes people happier.
Joint: When walking, the pressure of body weight on the knee joint is partly transferred to the crutch, and the pressure on the joint part is much smaller.
Heart: The intensity of walking will not burden the heart.
Gastrointestinal: Help gastrointestinal peristalsis and prevent constipation.
Mind: Promote the brain to release dopamine, improve the spirit and make people feel happy.
Lung: increase maximum ventilation, strengthen diaphragm strength, relieve symptoms of chronic emphysema and bronchitis, and reduce smoking desire.
Back: When walking, the intervertebral disc bears almost the same pressure as when standing, and it is not easy to be injured. At the same time, it can strengthen the back muscles and consolidate the spine.
Bones: Walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.