1, walking for an hour, 555 calories.

2, jogging for half an hour is about 300-390 calories.

The benefits of walking quickly

Walking for 30 minutes every day has the same effect as jogging, playing tennis and riding a bike. In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers. The report pointed out that the so-called fast walking means walking 1 mile (about 1600 meters) in 12 minutes. If you walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%. People who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on.

The benefits of jogging

People who hate strenuous exercise can choose jogging to lose weight if they want to lose weight in a simple and easy way. Jogging to lose weight can burn the calories of our body quickly, and it can be done at any time without too many forms and fixed places.

For weight loss, it is not that the faster you run, the better your weight loss effect will be. On the contrary, the faster you run, the easier it is to hurt your health, so jogging is an unimaginable way to lose weight.

Jogging to lose weight mainly depends on persistence, and you can't lose weight after running a sweat. If you really want to get rid of the fat on your body, you can lose weight easily by jogging according to your own situation and physical strength, and it is best to stick to it as a habit.

Jogging with moderate intensity won't make you hard, but it can also help you burn fat. Jogging can help you lose weight easily for some busy office workers. If you are not too far away from the company when you go to work every day, you can keep jogging every day, which can decompose the fat in our body and achieve great body shaping effect.

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I. Precautions before departure

1, pay attention to warm up before going.

It is recommended to do warm-up exercises such as stretching your arms and legs before walking, and then walk quickly after your body is slightly hot. Warm-up before walking can relax muscles and prevent physical pain after exercise.

2. Go quickly and pay attention to choosing the right shoes.

Shoes must fit when walking. For example, don't wear shoes with heels. You'd better choose flat sneakers when walking. Choose the right size shoes, not too tight, not too loose, so as to avoid premature foot fatigue and easy injury.

3. Apply vaseline before walking to reduce friction.

Because fast walking is a long distance walking, the intensity of foot movement is relatively large. Where there is much friction between feet and shoes, you can apply some vaseline or grease skin care products in advance to reduce friction and prevent foot injury.

Second, the precautions when walking fast

1, let's go, don't give up halfway.

Don't stop for a walk while you're walking. This kind of quick walk is invalid. It is best to finish it in one breath within the set time, so that the effect is effective and the effect is the best.

2, fast walking attention is not equal to trotting.

Many people can't grasp the true meaning and rhythm of walking. Walking is not jogging, but has its own rhythm. You must wait for one foot to land before the other foot can move. If both feet touch the ground at the same time, it is equivalent to running and loses the meaning of walking.

3. Go quickly and master the effective walking steps.

Walking is a typical aerobic exercise, which mainly provides energy through oxygen metabolism. It requires that every time you walk, you must reach a certain speed and meet a certain exercise time, so that you can fully decompose the sugar in your body and consume the fat in your body.

Therefore, fast walking requires effective walking that meets the standards of aerobic exercise. To achieve effective steps, you must walk more than 60 steps per minute and walk continuously for more than 10 minutes. If you want to make the effective steps more accurate, you can use tools such as pedometer to help you calculate the steps more accurately.

4. Pay attention to walking lightly.

When walking fast, try not to bring anything with you, so as not to bring unnecessary burden to your body. Walking with load at first may make the trainer feel some effects. However, weight-bearing leggings, such as sandbags, are extremely limited in helping students improve their strength. Weight-bearing training such as binding sandbags will make muscles unable to recover effectively, which is basically restrictive for walking. Long-term training can even make muscle fibers inert. Real strength training needs to relax after good muscle stimulation, so that the efficiency of fast walking will be improved.

Third, matters needing attention after walking

1, be careful not to drink water immediately after walking.

Don't drink water immediately after walking, it will increase sweating and take away more salt. It is suggested to wait for 5- 10 minutes, and then drink a proper amount of water when the heart rate returns to normal.

Don't stop to have a rest immediately after walking.

Don't stop to rest immediately after walking, because the sudden stop of muscle movement will prevent blood from flowing back to the heart and cause cerebral ischemia. You can take a walk instead. After walking for a few minutes, your body will be buffered. It is advisable to pat or massage the calf and thigh after a brisk walk to relieve leg muscle stiffness, promote blood circulation and avoid leg thickening.

3. Pay attention to perseverance when walking.

If you want to lose weight by brisk walking, it is unrealistic to consume excess body fat in a week or a month. It is best to keep exercising every day for 40 to 60 minutes at a time.

References:

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