For a long time, Qingniu has recommended that everyone choose fast walking to lose weight, even higher than jogging. The reason is simple: brisk walking has its unique advantages compared with jogging!
1, the fat burning effect of fast walking is no worse than jogging. The level of heat consumed by exercise is related to the intensity and duration of exercise. You may not be able to jog for half an hour, but you can easily walk for two hours.
2. Fast walking is more friendly to your knees than jogging. In the process of jogging, it will affect your knees. In contrast, brisk walking does much less damage to the knees, especially for people with a large weight base. It is even more recommended to go!
3, the exercise intensity is smaller, and it is easier to persist for a long time. For sports white, choosing high-intensity exercise from the beginning will only make the body unbearable and difficult to persist for a long time. Walking fast is easier to cultivate exercise habits because of low exercise intensity. Compared with the size of exercise consumption, long-term persistence is the most important!
4. Fast walking can be carried out anytime and anywhere, without equipment and site requirements. Generally speaking, if you want to lose weight by jogging, you must at least meet a pair of running shoes, a suitable running place and a whole period of free time. Walking fast will not have these requirements. As long as you need to walk at ordinary times, you can do it anytime and anywhere, and every little makes a mickle can consume considerable calories.
Since walking fast to lose weight has so many characteristics, what will happen to individuals if they insist on walking fast 1 hour every day?
1, you can lose weight by walking for a long time. 1 56kg Girls walk at a speed of 6km/h for 20 minutes and consume 74.6kcal of calories, and the faster they walk, the longer they persist, the more calories they consume.
2. Long-term fast walking can improve personal cardiopulmonary function, increase bone density and improve physical fitness;
3, long-term adherence to fast walking can accelerate the blood circulation of the body, bring sufficient nutrition to the body and skin, and help to lose weight and beauty;
4, long-term adherence to fast walking, let the body continue to sweat for a period of time, help the body detoxify. Sweating can replenish moisture to the skin from the inside out, keeping the skin firm and fair.
In fact, the benefits of long-term persistence in walking are far more than these. However, if you want to achieve better results by walking fast, you must adhere to four points:
1, walk correctly. Walk with your head held high, your chin slightly retracted, your shoulders naturally open, your abdomen closed, your hips clamped, and you should use stride force. Never bend over or play with your mobile phone.
2. Walk as fast as possible and stick to it for a long time. The amount of fat consumed by brisk walking is related to walking speed and persistence time. The faster you walk and the longer you persist, the better the effect of losing weight will be.
3. Take a bigger step. A bigger step will consume more calories and effectively stimulate the inner thigh muscles. Each step is equivalent to a leg muscle stretching, which can help shape the leg shape.
4. Use abdominal breathing. The specific operation method is: the abdomen bulges when inhaling and contracts when exhaling. Using the abdomen to guide breathing can not only improve exercise consumption, but also help to exercise abdominal muscles and make the lower abdomen flatter.
Don't say that you can't keep exercising, and don't say that you don't have time to exercise. How can you miss such a good exercise?