1, the correct way to lose weight Generally speaking, to achieve a certain weight loss effect when walking, the pace must be medium and fast (10 minutes, 1000 steps or more), and each time the duration must be more than 45 minutes to achieve the weight loss effect.
(1) Lose weight two hours after dinner.
First of all, speed is important. You can choose to walk at a speed of 1.5 km for 4 km, then walk at a normal speed for10min to recover, then walk at this speed for 4 km, then walk at a constant speed for10min, and so on. You can also keep walking for 30 to 45 minutes, or walk quickly. Keep the speed at about 120 steps to 140 steps per minute.
(2) Take a walk anytime, anywhere.
You can take a walk anytime and anywhere, but the effect is not always the same. For people who want to lose weight, the best time is two hours after dinner. Because the amount of fat increases to the maximum at this time, it is easier to lose fat when walking.
(3) keep the total amount of time unchanged
If time is limited, you can also spread the concentrated walk from 30 minutes to 1 hour to various scattered time periods, but keep the total amount of time unchanged.
(4) Distance of each walk
The best walking distance is about 5 to 10 km. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do what you can and gradually improve your requirements and speed according to your physical condition. Pay attention to the increase in quantity and don't run away. Step by step according to your own situation.
(5) insist on walking every day
If you keep walking like this for 30 minutes to 1 hour every day, you will see the effect after 2 ~ 3 months. And according to the research of Harvard University, walking for 30 minutes every day can achieve the magical effect of losing weight and prolonging life.
Walking is the most suitable exercise for healthy weight loss. In addition, the fact that walking is conducive to preventing aging and adult diseases and keeping healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.
2, the correct walking posture to lose weight
(1) When walking, the heel touches the ground first, which can avoid the center of gravity falling on the calf and causing edema.
(2) When striding, the heel touches the ground first, the center of gravity completely shifts to the front foot, and the other foot is lifted again, which is less likely to cause edema.
(3) When going up the stairs, you can step two steps at a time according to the height of the stairs, which can tighten the muscles of the hips and legs.
(4) When climbing stairs, the heel touches the ground first, which can avoid the radish leg caused by the center of gravity only falling on the calf.
3. Nine benefits of walking
(1) dredging meridians and collaterals.
For office workers, sitting in the office for a long time, usually not paying attention to exercise, the meridians of the body are easy to stiffen, and small pimples will appear all over the body; It's easy to get fat because you don't pay attention to exercise. However, overtime usually takes up a lot of time. In fact, sports don't have to run and play ball. Walking is also a kind of exercise! And in 2 1 century, walking is considered as one of the best exercise methods. If you can persist in walking, you can not only eliminate acne, but also play a role in losing weight, killing two birds with one stone. If you sit often, you may feel that the meridians are blocked, your pulse is naturally stiff, and your whole body is tense and stiff. However, if you walk for half an hour after work every day, you will find that you are relaxed all over.
(2) Enhance muscle strength and smooth blood circulation.
Life is irregular, so the muscles of the whole body are stiff and inelastic, and there is no strength. Muscle strength is enhanced after walking, as well as leg strength, foot strength, bones and muscles, and joint flexibility. The qi and blood of the human body are not smooth, because the meridians are impassable, and people are prone to get sick. Walking can open channels and collaterals and enhance human blood circulation and metabolism.
(3) Reduce five zang-organs diseases and treat three highs.
The five internal organs need exercise, and if you don't exercise, you will naturally get sick. Therefore, walking can enhance the secretion function of digestive gland, promote the normal peristalsis of gastrointestinal tract, increase appetite and enhance the elasticity of five internal organs, and many diseases will naturally heal. Three highs, the doctor prescribed a lot of prescriptions, but they didn't have much effect.
(4) Happy spirit and beautiful body.
According to Tibetan medicine, regular walking can eliminate ischemic symptoms of the heart or lower blood pressure. Make the human body eliminate fatigue, feel happy and relieve palpitation. People's unhappiness is related to blood, and walking can lower blood sugar and blood lipid; Eliminate blood congestion, anemia and other garbage, and people will be happy without garbage in the blood.
Whether a person is beautiful or not is directly related to his pedigree. If there is no rubbish in his blood, he must be beautiful. If there is more rubbish in his blood, he is naturally not beautiful. Therefore, walking can eliminate the garbage in the body and blood, reduce the accumulation of abdominal fat and keep the beauty of the human body.
(5) Peace of mind and body increases memory.
Physical and mental disharmony, physical and mental uneasiness, physical and mental unevenness, and physical and mental diseases all come from qi and blood stasis. The reason of stagnation of qi and blood is that meridians are blocked. So the body and mind are not free. Through walking, qi and blood are smooth and body and mind are free. With the increase of age, people's memory is also declining. Walking can increase memory. Remember to take a walk every morning, and your memory will get stronger and stronger.
(6) Brain health enhances vision.
Stay in front of the computer, read and write articles at home, and your mind will be unclear. Let's take a walk and accept the fresh air outside. Your brain thinking activities will become clear and flexible, which will obviously eliminate brain fatigue and improve learning and practice. Outdoor exercise helps the brain release more endorphins, and outdoor walking is more beneficial to mental health than indoor treadmill exercise.
Walking can not only clear the brain, but also enhance the eyesight. I read too much books, play computer and send WeChat on weekdays, and my eyesight is degraded. According to the test of relevant experts, people who walk for one hour three times a week for four months in a row are more responsive and have more advantages in vision and memory than people who don't like sports.
(7) Enhance heart function and open blood vessels.
I don't like sports, so I have a bad heart. Walking can enhance my heart function and make my heart slow and strong. Medically speaking, walking can enhance the elasticity of blood vessels, reduce the possibility of blood vessel rupture, and also enhance the whole body elasticity.
(8) reducing myocardial infarction and enhancing renal function
Medically speaking, myocardial infarction is mainly caused by blood stasis and blood clots blocking blood vessels. Walking can reduce the formation of thrombus and the possibility of myocardial infarction.
People are lazy and unwilling to move. Sitting for a long time will hurt the kidneys, leading to kidney deficiency, nephritis, kidney calculi's disease and renal failure. Therefore, if the blood supply to the kidneys is insufficient, the liver blood will be insufficient; Liver blood deficiency, lacking in energy, began to get sick. In order to treat diseases and take medicine, and increase the burden on the kidney, walking can reduce taking medicine, thus enhancing the function of the kidney.
(9) prolong life and develop wisdom
Life is the meaning of sports. Walking is a kind of body-building method with static movement and static movement, which can relieve neuromuscular tension and stabilize mood, thus naturally prolonging life.
There is an indirect relationship between stupidity and bloodline. There is a lot of rubbish in people's blood, so people naturally become stupid, and stupid people can't develop wisdom. Regular walking can eliminate the garbage in the blood, fatigue, happiness, palpitation, waste gas pollution, physical fitness, mental activity and wisdom. For your health, please start walking.