Usually, if you want to lose weight, you must insist on high-intensity aerobic and anaerobic exercise for a long time. Walking "fat removal" will make more busy office workers increase their interest and confidence in slimming.
Walking helps to shape the whole body.
Walking crutches 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 for strengthening the muscles of the back and abdomen, exercising the legs and arms, and promoting 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.
Action points: shake your arm actively.
Liu Yang said, walk with big steps. When striding, the heel touches the ground first, then the sole and toes touch the ground in turn, and then the toes are forced off the ground, and the knees are 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 Tip: Take 65,438+00,000 steps to lose weight every 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 weight of the body transfers the pressure on the knee joint to the crutch, and the pressure on the joint is much less. 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.