Walking is a simple sport, so many people don't regard walking as a sport. But in fact, if you walk in a reasonable time, you can have the effect of fitness, promote your health and help you control your weight, but it depends on how long you walk and how you walk. If you only commute for ten or twenty minutes every day, the effect is of course limited, but if you can take a regular walk for 40-60 minutes every day and accelerate to a brisk walk, you can play a certain role in slimming. If you can walk slowly after meals, you can help your body consume a certain amount of calories and lose weight better.
When it comes to walking to lose weight, there are really some ways. If you just walk, the effect will definitely be limited, but if you can walk in different ways, the effect of losing weight will be considerable, such as striding and walking backwards. Many people will think, isn't this the walking posture that the elderly often use? But in fact, these two walking styles have a good effect on fitness. We think there is a little difference between striding and striding correctly. Only by following the requirements can we achieve better results.
Take a big step:
There are five advantages to striding: 1. Musculoskeletal participation is great. 2. The body consumes a lot of energy. There are a lot of blood vessels all over the body. 4. The whole body blood flow is large. 5. The nervous system is seriously damaged.
Five key points for striding forward:
1. It is necessary to increase the stride of each step, hold your chest and swing your arms, especially keep your back up as much as possible, so that all muscles in your body can participate as much as possible.
2. Try to take every step. In fact, there is a name called "walking hard". The method of hard walking has obvious effect on losing weight and consuming blood sugar, mainly because hard walking can exercise 50% muscles/bones/nerves and meridians of human body.
3. Fix the daily walking time.
4. The daily walking distance should be fixed, preferably not less than 3km, which is actually a relatively basic distance. Normal walking, less than 3,000 steps in 3 kilometers, "Dietary Guide for China Residents" recommends 6,000 steps per person per day. However, it is best to walk according to your physical condition, and you can gradually increase your adaptability.
5. Fix the daily pace frequency, and it is best to stride as far as possible and walk rhythmically. For example, the military training slogan "121" that we experienced strode no less than five times a week. This continuous stimulation can open the "valve" of self-regulation, and the effect is better.
Two, walk backwards.
In fact, walking backwards is not only an exercise for the elderly, but also a popular fitness method in recent years. Walking backwards can increase the strength of the muscles behind the thighs and back muscles, and can also play a certain role in shaping. Walking backwards will consume 50% more oxygen than walking straight, the heartbeat will increase by 15%, and the total lactic acid in the blood will also increase relatively, which can not only play the role of fitness and slimming, but also relieve the low back pain caused by sedentary.
Precautions:
1. Don't look back when walking backwards to avoid spraining your neck and causing neck injury. If you are worried that you can't see the road clearly, you can find friends to walk face to face.
When walking backwards, you must pay attention to the slow speed. When walking backward too fast, it is easy to fall and do harm to your body. It is advisable to walk 60 steps per minute.
3. Walking backwards should not be too long, and the time should be within 15 minutes, because walking backwards will reduce the human body's perception of space, and too long will aggravate this symptom.
Walking can exercise the whole body, but many people don't pay attention to this problem. First, walking according to the above methods can not only affect 50% of the muscles/bones/nerves and meridians of the human body, but also exercise the meridians of the human body. Of the 12 meridians in our body, six are in the legs, and these six meridians are liver/gallbladder/spleen/stomach/bladder and kidney respectively. Walking backwards is better for cardiopulmonary function and muscle function of waist and buttocks, so the correct walking style can exercise the whole body and promote the health of the body.
The effect of exercise also depends on time. If you choose a good time, you can get twice the result with half the effort Studies have shown that 30 minutes after meals to 1 hour is the best exercise, especially for weight control, because 30 minutes after meals to 1 hour is a period of food digestion and absorption, and this period is also a period of rising blood sugar, so exercise at this time can better reduce blood sugar and blood lipids, help consume energy and protect the function of pancreas. And it is not suitable for strenuous exercise after meals, so walking is the best coping exercise after meals. For office workers, the best time for exercise is between 6 pm and 8 pm. This is because office workers have no time to eat seriously during the day, and usually eat more dinner. Walking at night can help to consume more energy and prevent obesity. In addition, from 6: 00 pm to 8: 00 pm, the body temperature is also the highest, the flexibility and sensitivity of the body are the best, and the muscle strength and cardiopulmonary function are also in the best state. Most importantly, it is easier to keep exercising in the evening than in the morning and at noon. Good exercise can bring better results. Just be careful not to exercise too late, so as not to affect sleep.
What are the benefits of walking? In fact, if you walk correctly, it is also a big muscle group exercise, which is good for relieving low back pain, stovepipe and reducing fat in the waist and abdomen. In addition, it can help control weight, promote the health of liver/gallbladder/spleen/stomach/bladder and kidney, and prevent some chronic diseases, especially hypertension and diabetes.
What I fear most is excessive exercise. Excessive exercise can not only play a role in fitness, but also affect my health, leading to dizziness/vomiting/physical decline and other problems. When you start exercising, you can start from 20-30 minutes. The intensity of exercise in this period is not small for beginners. We don't pursue quantity, but step by step, so the effect is better.