Lose weight and fitness
? It's 3 kilometers from my home to my work. I used to walk to work every day to exercise, but after half a month, I found that I had lost 4 pounds! I have been doing this for three months every day, and my weight has been reduced from 182 kg to 159 kg, and it is still going on!
Lose weight and fitness
Some people question that walking too much is bad for your health and may hurt your knees! So what is the truth?
Without the market, there is no right to speak. After adjusting hundreds of documents in our city, we can tell you responsibly: as long as the steps of walking are controlled within a reasonable range, there is no harm to the knees at all! Comparatively speaking, running is more harmful to the knee. Recent scientific research shows that it is not too much for an adult to walk 15000 steps every day. On the contrary, if you walk more every day, you can better protect your heart
Medical data also show that people who walk more than 1 hour every day can reduce the incidence of cardiac ischemia by 75%!
Fitness, health
So what is the reasonable range of walking steps?
1, 7000~ 10000 steps per day is the basic walking amount for adults. If you want to keep fit and lose weight, you must grow taller.
2, the elderly can achieve the effect of fitness by walking 2000~5000 steps every day.
Some people may ask, should this 10000 step be completed at one time?
The answer is no, this is a cumulative value, including all the walking processes on your way to work, going to eat, going to the toilet and so on every day. For an ordinary person, accumulating 10000 steps every day has no exercise intensity, but only a minimum value, which has no effect on fitness and weight loss.
Fitness, lose weight
So what is the best way to walk for our fitness and weight loss?
First, improve the walking speed.
Generally speaking, people who want to lose weight must speed up their walking. You can lose weight at a speed of 4~5 kilometers per hour, depending on your age and physical condition. Young people around the age of 30 can generally walk 1 km in about 10 minutes, and the stride size is about 0.7 meters. The best duration is 1 hour, which can achieve moderate exercise intensity. If there are no conditions, it will take more than half an hour to walk.
Fitness, lose weight
Second, control your heart rate. Walking heart rate = 50%~75% of the maximum heart rate.
Heart rate monitoring is also an important indicator when walking. For example, a 30-year-old man's maximum heart rate is 220-30= 190 beats/min, so his 50% heart rate is 95 beats/min and 75% heart rate is 142 beats/min, so his heart rate when walking should be 95~ 142 beats. Taobao has many watches and bracelets to monitor heart rate. You can try.
Fitness, lose weight
Third, the correct posture of walking.
Because we walk faster, we must master the correct walking posture, otherwise we may damage our knees and hip joints.
Fitness, lose weight
1. Stand up straight when you walk. Try to use your toes to exert your strength, and all muscles should try to participate and exert their strength.
2, you can constantly change the walking speed, sometimes fast, sometimes slow, alternately.
3. You can walk with a load and increase the exercise intensity appropriately.
4. Increase the swing range and speed.