If walking is the best exercise for human beings, then walking is the most suitable exercise for women to lose weight.

The so-called walking means that we try our best to walk as fast as possible. Everyone has his own best walking speed. If we are in a hurry, we will feel uncomfortable. At your own standard walking speed, you are allowed to speed up slightly, leading to exaggerated movements of limbs, or slow down slightly to give yourself a rest. Regular brisk walking can improve the health of all parts of the body.

Compared with other sports, the advantages of brisk walking are obvious:

Walking fast is not limited by age, gender, physical strength, time, venue and other aspects. It is more effective than walking and safer than jogging. Fast walking can mobilize more muscle blocks and consume more energy, and the exercise effect can be 30%-40% higher. This is one of the simplest and most effective aerobic exercises.

If you simply look at the calorie consumption, it is easy to kill the following sports when you walk quickly:

Walking slowly (4 km/h) consumes 255 calories; Fast walking (8 km/h) can consume 555 cards; Aerobic exercise (mild) 275 calories; Aerobic exercise (moderate) 350 calories; Physical training 300 calories; Sit-ups 432 cards; Walking machine (6 kilometers per hour) 345 calories; Climb stairs 480 cards; Tennis 425 cards; Billiards 300 cards; Roller skating is 350 calories. Even bicycles that exceed the normal speed: 245 calories (9 km/h) per bicycle; Bicycle (16 km/h) 4 15 card

At the same time, compared with the above-mentioned sports, walking fast is not only simple and safe, but also can strengthen the body, prevent diseases, and make the depressed will be swept away, and the spirit is happy and the body and mind are comfortable.

Why does brisk walking have such a unique exercise effect?

As early as thousands of years ago, walking was called "the best medicine for mankind" by Hippocrates, the father of medicine. The human body has nearly 600 muscles, two thirds of which are concentrated in the lower body. The muscles that support people to keep standing posture include back muscles, hip muscles and lower limb muscles, and they can only work together to complete this action; You need to stand on tiptoe when walking, and you will use more than 200 muscles such as calf gastrocnemius and soleus. There are two main differences between walking and walking:

First, walking fast can exercise more muscles. According to the correct posture, you can feel the activities of thighs and upper arms more obviously than walking;

Secondly, the faster the action frequency during exercise, the easier it is to cause muscle ischemia and hypoxia, both of which can promote muscle development. The frequency of muscle movements when walking is much higher than when walking. There are two types of muscle fibers: slow muscle fibers which are beneficial to aerobic exercise and fast muscle fibers which are beneficial to anaerobic exercise. Muscle size is mainly due to the growth of fast muscle fibers. For example, the exercise of training skeletal muscles stimulates muscle fibers, so that contractile proteins (such as myosin and actin) increase, and the number of sarcomere increases laterally, which leads to the increase of cross-sectional area of muscle fibers and muscle blocks.

If you want to fully exercise muscle groups and improve the frequency of muscle movement, walking fast is the most ideal and effective exercise.

Regarding walking, the following points should be noted:

1, speed

Trying to walk fast is the definition of walking fast, but trying is a subjective word. How hard is it?

If you have no confidence in your efforts, you can directly look at your heart rate. Then buy a watch that can detect your heart rate. If your heart rate reaches 120 beats per minute, you are burning fat effectively. Generally speaking, in moderate-intensity exercise, your target heart rate is 50-75% of your maximum heart rate. Subtract your age from 220 to get your maximum heart rate. Divide this value by 2 to get the target heart rate of 50%, and multiply it by 0.75 to get the target heart rate of 75%. For example, a 40-year-old person's maximum heart rate is 220-40= 180 beats/min, 50% heart rate is 90 beats/min, and 75% heart rate is 65438.

If you think this calculation method is too complicated, in general, there are some general categories of walking speed: walking speed is generally less than 3 kilometers per hour; About 4.5 kilometers is a brisk walk, that is, walking for ten minutes 1 km. It is best to walk at a speed of 5-6 km/h, so as to truly achieve the purpose of burning fat. Of course, after exercise, walk fast for 6-9 km/h depending on your figure.

2, posture

First 5 minutes: In the first 5 minutes, help yourself to warm up at a slower pace, and then try to keep walking at a faster pace for 20 to 30 minutes.

Body posture: hold your head up and hold your chest up, don't hunch over;

Pace: each step is more than half of a person's height;

Steps: when moving forward, the heel touches the ground, then the sole and toes touch the ground in turn, then the toes are forced off the ground, and the knees should be slightly bent; Tighten your abdomen and keep your center of gravity on your body. When walking, keep your whole body balanced. Don't stagger to prevent accidental sprains.

Arm: Actively swing the arm so that the forearm is about 90 degrees, swing rhythmically behind the hip, and swing up to shoulder height.

Palm: You can make a fist easily.

Key parts: thigh force, thigh force to lift the whole leg. Don't force your calves. The calf will not only get tired quickly, but also become a thick calf over time, which runs counter to the normal walking effect.

Other precautions: you can find a slope to walk quickly. Uphill can not only enhance heart and lung function, but also strengthen hip muscles.

3. Time

According to the research, the degree of fat consumption is different when walking at different times. Walking for 2 hours after dinner consumes the most body fat, which is the best time for walking to lose weight. But walking fast on an empty stomach in the morning 1-2 hours has little effect on weight loss.

Step 4 equip

Pedometer: wear pedometer, statistical data, such as steps, distance, step frequency, time, calories burned, etc. And use these data to control the amount of exercise, prevent insufficient exercise or excessive exercise, so as to achieve the best slimming effect.

Walking shoes: A pair of comfortable walking shoes will undoubtedly add points to a pleasant walking. You must wear sports shoes, such as walking shoes, running shoes and basketball shoes, but outdoor sports shoes are not recommended. These shoes are usually uncomfortable to wear. And shoes had better have air cushions. If you don't have an air cushion, you can buy a better sports insole. The comfort of shoes is very important. Once you feel uncomfortable wearing shoes, you must stop exercising. Improper shoes can easily cause achilles tendon/knee injury when we are walking fast.

Quick-drying clothes: The clothes you wear should have good water absorption and breathability. Don't wear less clothes, because your body warms up slowly when you walk fast, to prevent you from catching cold in the first few minutes. I'd rather wear one more and take it off after sweating. The longer you walk, the more you sweat. You can wear a wristband to wipe your sweat.

PS: If you use a walking stick in a brisk walk, the effect of full-body exercise will be better. When you push the crutches in tandem, you will move to the upper body, which is very helpful for strengthening the back, abdominal muscles and arms. At the same time, with slow and deep breathing, striding forward quickly can exercise the muscles of the legs.

5, the amount of exercise

Walk at the fastest speed for at least 20 minutes, because only after 20 minutes of moderate and low intensity exercise will you start to burn fat. That is to say, after walking for 30 minutes, only 10 minutes is consuming fat. Walk for 60 minutes, and 40 minutes is fat burning. It goes without saying that which is more efficient.

Of course, how to cultivate the habit of race walking is the key:

If you seldom do moderate-intensity exercise, maybe you shouldn't start walking fast, start walking at a slower speed and in a comfortable way, and then gradually increase the intensity, so as to avoid sports injuries. Slow down at first, walk 10- 15 minutes, relax your muscles and get used to activities. As time goes by, gradually increase your walking speed. You should do 30 minutes of exercise at least five days a week to meet the minimum recommended exercise amount of AHA and CDC.

Attachment: Daily calories required by adults

Daily calorie requirement of adults = basic calorie required for basic metabolism of human body+calorie required for activities+calorie required for digestion of food.

Heat required for digesting food = 0. 1 x (basic heat required for basic metabolism of human body+heat required for activities).

Daily calories required by adults = 1. 1 x (basic calories required for basic metabolism of human body+calories required for activities).

Basic calorie calculation formula of human basal metabolism Age calculation formula Female 18- 30 years old 14.6 x body weight (kg)+450.

3 1- 60 years old 8.6 x weight (kg) +830

Over 60 years old, 10.4 x body weight (kg) +600 male, 18- 30 years old, 15.2 x body weight (kg) +680.

3 1- 60 years old 1 1.5 x body weight (kg) +830

Over 60 years old 13.4 x body weight (kg) +490

Heat required for activity = basic heat required for basic metabolism of human body x activity intensity coefficient table.

Heat generated by fat = 9 kcal/g

Heat generated in protein = 4 kcal/g.

Heat generated by carbohydrates = 4 kcal/g.

Unit of heat: kcal kcal/kj 1 kcal = 4. 184 kj.