Can you lose weight by walking? Many people are full of curiosity in their lives and are curious or puzzled about everything. So everyone knows that walking can play a role in losing weight, so can walking lose weight? Friends who don't know, come and have a look.

Can you lose weight by walking? 1

Generally speaking, you can lose weight by walking 10 thousand steps every day.

Experts believe that walking more than 6,000 steps a day can play a role in fitness, so 10,000 steps is no problem for weight loss, but the specific weight loss effect depends on factors such as walking speed.

How many kilometers do you walk every day to lose weight?

Generally speaking, if you want to lose weight, you need to walk about 5- 10 km every day, and the walking speed should not be too slow. It is best to keep it at 120 steps to 140 steps per minute.

We usually walk, so don't worry too much. It doesn't matter if we are pressed for time and have plenty of time, but for dieters, it's not just the distance, posture and speed that will affect your weight loss effect.

Why walking to lose weight has no effect?

1, effortless

If your body is not so wet that you need to change clothes, or your face and forehead are not sweating, it means that your walking has not reached 60-75% of your maximum heart rate, which is considered by sports medical experts to be an effective weight loss heart rate and the most ideal exercise heart rate.

2. You can talk while walking.

You can often see this picture. Many people can chat and talk with their companions when they are walking fast. In fact, this situation shows that your strength is far from enough. It is suggested that we can speed up the pace of walking, or adopt the way of alternating walking.

3. I always feel that I have not seen the result.

It is generally believed that walking for 30 minutes to 1 hour every day will bring results within 2-3 months, but if not, it means you have to change your exercise style.

Can you lose weight by walking? Walking can lose weight. Walking is aerobic exercise, which can consume excess energy and fat and lose weight. It is healthy and safe. Walking can lose weight, because walking belongs to aerobic exercise, which can consume excess energy and fat and can play a role in losing weight. Walking to lose weight is healthy and safe, with few side effects. Compared with taking diet pills or dieting, walking to lose weight should be considered, which can reduce the harm of some drugs to the body.

In addition, walking can effectively consume calories in the human body, reduce the accumulation of fat in the body, and have a good slimming effect. So now many men, women and children like to walk, and they want to lose weight. People who want to lose weight can walk home after work. In addition, walking for two hours after meals may be better for losing weight. At this time, walking can consume body fat, which is more conducive to slimming.

Increase the stride of walking

Think of walking as a kind of exercise to lose weight, and you can't walk casually as usual. You should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.

Heel first landing

The heel hits the ground first, not the whole sole lying flat on the ground. Focus on the front foot. Every step, the forefoot should land in the order of heel, arch and toe. When walking in this way, the heel will naturally rise and the leg curve will become tight and symmetrical.

stretch out one's arm

Women usually carry bags when they go out. If they don't disturb others, they can use it as a "micro-sports device" and shake it back and forth. This throwing action can exercise the arm muscles. But it should be noted that if the bag is too heavy, don't swing it back and forth, otherwise it will not only hurt the shoulder joint, but also hurt the passers-by around.

Exercise while waiting for the bus.

You are not idle when waiting for buses and traffic lights. You can use this time to do abdominal exercises. Concentrate the centripetal force on the abdomen and tighten it with all your strength. Feel the navel close to the back and recover after 6 seconds. Repeat these simple exercises so that you can do them as soon as you have time!

Sitting on the bus.

When there are seats in the car, you can exercise easily. Legs set at 90 degrees, heels fixed, toes swinging up and down repeatedly. This action can exercise the muscles of the calf and make the calf lines more symmetrical.

At the same time, you can also exercise your abdominal muscles while sitting. Lift your legs together to a height of about 5 cm from the ground, and keep your legs suspended. Try to keep this posture as long as possible.

Standing on the bus

It doesn't matter if there are no seats in the car. Because standing can also do a lot of small sports. Hold the rings on the car with your hands, sometimes hold them tightly, sometimes relax them, and repeat them to make your wrists thinner.

Grasp the rings with both hands, spread your feet slightly and lean forward. At this time, you can feel the abdominal muscles tight and exercise the abdominal muscles.

If you can't reach the rings in the car, you can hold the railing with your hands, stand on tiptoe like a ballet dancer, and put it down when you are tired. Repeated practice like this can beautify the lines of your calves.

Or hold the railing with both hands, count the beats, and push your abdomen inward at the same time. This method can effectively tighten the abdominal muscles and slowly contract the lower abdomen.

When wrapping the side backpack

Before the left leg and after the right leg, you can slightly open the distance between your legs. When squatting, the right leg should be as close to the ground as possible and the left leg should be at right angles, which will make the left thigh and right leg feel a little sore. It is suggested that after squatting for *** 12 times, change the side back, change the right foot in front, and then repeat the action.

Matters needing attention

Get used to having your stomach in when you walk. When abdomen is closed, you will naturally lift your hips, which can avoid long-term abdominal protrusion and hip sagging, and your figure is beautiful. And often wearing high heels or walking on tiptoe, the center of gravity will fall on the calf, which is easy to cause edema or radish legs; Therefore, when stepping forward, let the heel land first to avoid calf edema.

To prevent the body from being out of shape, remember to keep the upper body and hips vertical when going upstairs or walking, which can prevent pelvic displacement; And I am used to following the ground with my feet, which can prevent the calves from getting thicker. If you want to beautify the muscle lines on the hips and the back of your calves, you can climb two steps at a time to make your calves slimmer.