1, primary walking training plan
Basic stage: This stage is the foundation of walking training. Take a walk 3-4 times a week. The walking speed is faster than walking, and the walking time is 15-20 minutes each time, and then the walking speed is gradually increased to increase the walking time.
1-2 weeks: At this stage, focus on training walking posture, relaxing shoulders, shrinking shoulder blades, chest out and abdomen in, and walking 3-4 times a week.
3-4 weeks: You should increase the speed by 5- 10%. If your walking speed is 4.5 km/h within 1-2 weeks, you can increase the speed to 4.7-5 km/h.
5-6 weeks: You can choose a place with a small slope for walking training.
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2. Intermediate walking training program
1-2 weeks: the ratio of intermittent exercise is 2: 2 (fast walking for 2 minutes, then slow walking for 2 minutes).
3-4 weeks: the proportion of intermittent exercise is 3: 2 (fast walking for 3 minutes, then slow walking for 2 minutes) or (fast walking for 2 minutes, then slow walking 1 minute).
5-6 weeks: the proportion of intermittent exercise is 3: 1 (fast walking for 3 minutes, then slow walking 1 minute).
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3. Advanced Walking Training Program
It is best to choose a place with a slope for walking. Walking uphill for 2 minutes, the heart rate is 85% of the highest heart rate, and walking downhill for 2 minutes, the heart rate drops to 60-65% of the highest heart rate. This training includes speed training. Walking up and down can reduce the fat in the buttocks and thighs.
1 week: walking training with slightly changed rhythm; Start walking at a relaxed speed, such as 4.8 km/h, so that your heart rate is about 65% of the maximum heart rate, then go uphill at a faster speed and repeat the exercise.
2-4 weeks: increase the walking speed to 6.4 km/h.
5-6 weeks: then increase the walking speed to 7.2 km/h.
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4. Diet coordination
Arrange three meals reasonably. Eating only high-fiber cereal and low-fat milk for breakfast every day and drinking tea after meals will not only help healthy defecation and eliminate fat, but also will not hinder nutrition and healthy intake. As for meat and seafood, they are reserved for Chinese food. You can have something light for dinner, and vegetables are the majority.
Stand for half an hour after dinner. In fact, the biggest reason why women get fat is negligence. Because I am busy with work and study, I have no time to allocate my life reasonably and arrange my own diet and daily life. Standing for at least half an hour after a meal can avoid the trouble of fat deposition on the stomach and make up afterwards.
Fasting 5 hours before going to bed. A big taboo of losing weight is to eat before going to bed. When you sleep, your body doesn't need to exercise, and everything you eat will be absorbed by your body and become fat.
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