Generally speaking, in order to achieve a certain weight loss effect, the pace of walking must be medium and fast (10 minutes, 1000 steps or more), and the duration of each time must be more than 45 minutes to achieve weight loss effect.
Extended data:
Walking to lose weight is a way to lose weight. Walking is regarded as one of the best exercise methods in 2 1 century, not only because it is not limited by time and space, but also because it can walk fast or slow, thus achieving different fitness effects. Many people are worried about losing weight. Actually walking is the best way.
Primary walking training program
Basic stage: This stage is the foundation of walking training. Take a walk 3-4 times a week. The walking speed is faster than walking, and the walking time is 15-20 minutes each time, and then the walking speed is gradually increased to increase the walking time.
1-2 weeks: At this stage, focus on training walking posture, relaxing shoulders, shrinking shoulder blades, chest out and abdomen in, and walking 3-4 times a week.
3-4 weeks: You should increase the speed by 5- 10%. If your walking speed is 4.5 km/h within 1-2 weeks, you can increase the speed to 4.7-5 km/h.
5-6 weeks: You can choose a place with a small slope for walking training.
Intermediate walking training program
1-2 weeks: the ratio of intermittent exercise is 2: 2 (fast walking for 2 minutes, then slow walking for 2 minutes).
3-4 weeks: the proportion of intermittent exercise is 3: 2 (fast walking for 3 minutes, then slow walking for 2 minutes) or (fast walking for 2 minutes, then slow walking 1 minute).
5-6 weeks: the proportion of intermittent exercise is 3: 1 (fast walking for 3 minutes, then slow walking 1 minute).
Advanced walking training program
It is best to choose a place with a slope for walking. Walking uphill for 2 minutes, the heart rate is 85% of the highest heart rate, and walking downhill for 2 minutes, the heart rate drops to 60-65% of the highest heart rate. 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 heart rate is about 65% of the maximum heart rate, then go uphill at a faster speed and repeat the exercise.
2-4 weeks: increase the walking speed to 6.4 km/h.
5-6 weeks: then increase the walking speed to 7.2 km/h.
References:
Baidu Encyclopedia-Walking Fitness Method