Liu and Xu Youyou are the founders of finishing Wanbu. Com, walk ten thousand steps every day. After only four months, he lost more than ten kilograms, fatty liver disappeared completely, and his sleep quality and mental state improved obviously. Although walking can increase metabolism and prevent cardiovascular diseases, it can also consume a lot of calories and achieve the effect of losing weight. However, because I am good at walking, I eat recklessly and it is difficult to lose weight. In addition, many people regard walking as a slimming tool and often walk for a long time without eating, thinking that this can quickly achieve the effect of losing weight, but they don't know that it may be easy to gain weight again! Liu, the founder of Wanbu. Com, in the book Magic Walking Power, points out that even if walking is a low-intensity exercise, there are basic principles that should be followed. The wrong way of walking can not only make you healthy, but also make walking get twice the result with half the effort because of the wrong concept. How to get there? It seems difficult to achieve the "10,000 steps a day" recommended by the academic circles, but if you carry a pedometer with you at any time, you will find that even if you don't exercise deliberately, the odd steps such as going up and down the stairs, walking to the bus stop and going to the toilet add up to about 4,000 steps, and the number of steps we need to make up is only about 6,000. For people who just started walking, the best speed is about 100 steps per minute, which means it only takes about an hour to walk 6,000 steps. The most suitable walking pace length is about 0.45 times the height, that is, people with a height of 160 cm should take a step of 72 cm. This pace length can make the waist and abdomen get exercise, and then alleviate the problems of radish legs, backache and so on. How to eat while walking? (1) Walk 10,000 steps every day. Walking with eight points full does not require special diet control, but it does not mean that you can eat without fear after you start walking. More and more studies have pointed out that eating eight full points is an important concept to maintain health, and even can achieve the effect of prolonging life. The same scene: drink miso soup every day, eat fish every day, and Japanese famous doctors teach you to eat long life. A simple way to judge eight points full is that if you stand up after eating, you will feel full. But if you feel full just sitting, it means you have eaten too much. (2) Appropriate supplementation of foods containing carbohydrates is the most important source of power in muscles and the driving force of human activities, so you must eat staple foods such as brown rice and whole wheat bread before walking. Within one hour after walking, eating some digestible carbohydrates, such as juice, bananas and other sugary foods, can help the body quickly replenish sugar and restore physical function. (Plus the same venue: Green Peel eliminates constipation! The color of bananas determines the nutritional value) (3) Supplementing protein In addition to carbohydrates, protein is also an indispensable substance for making cells and muscles. Proper intake of protein can improve the body's responsiveness and agility, and keep the body in the best condition.

How to replenish water when walking? It is a great pleasure in summer to drink a large jar of cold mineral water in one breath after exercise! However, even if drinking more water is beneficial to the human body, drinking a lot of water at a time will not only make the body unable to dissipate heat smoothly after exercise, but also cause "internal injuries".

In order to avoid excessive water shortage during walking, it is suggested that 250 ml of water should be taken in half an hour before walking, and 40 ~ 50 ml of water should be added after walking 15 ~ 20 minutes to maintain normal metabolism. If you replenish water during walking, you should also follow the principle of "a small amount and many times". You shouldn't drink a big pot of water immediately after a walk. It's best to wait a few minutes and then drink some warm water.

In addition, try not to drink caffeinated drinks before walking, because caffeine will hinder the flow of water and make you thirsty more easily. Drinks that pass through the ice are not good for the body that is dissipating heat after exercise. Warm water should be used instead of ice water before and after exercise. (Plus: Don't drink three kinds of water! Drink water correctly)

Publication: Published by The Times.