First, if the walking distance is only one or two kilometers, it may not be very good. If it can reach more than 5-6 kilometers, that is, walking 1 hour, the effect will be better.
Second, there is a difference in the frequency of walking, the state of walking slowly or the state of walking fast. It would be much better if you walked faster and felt a little sweaty.
Third, it is best to do some stretching before and after walking. Stretching before walking can avoid the injury caused by walking too much. Stretching after exercise can relieve fatigue faster, and it can stretch muscles without thickening calves.
Fourth, finally talk about diet. Don't increase your appetite just because you insist on walking every morning. If you eat too much, you may not lose weight. To have good eating habits, it is also important to eat everything. Don't eat sweets, greasy and fatty foods. Eat more vegetables, fruits and nuts, and resolutely control the amount of food, especially dinner. How much a person eats for dinner determines his weight and longevity.
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Walking to lose weight is a way to lose weight. Walking is regarded as one of the best exercise methods in 2 1 century, not only because it is not limited by time and space, but also because it can walk fast or slow, thus achieving different fitness effects. Many people are worried about losing weight. Actually walking is the best way.
Three plans
The ideal place for walking is outdoors, preferably on the hillside, but it can also be done indoors, such as using a treadmill in the gym.
Whether outdoors or indoors, you can refer to one or more of the following three walking training plans. 3-6 times a week, 20-60 minutes each time. If you want to change from the primary level to the intermediate level, you should stick to the practice of the primary plan until you complete the requirements of the plan. Then you go for a week according to the intermediate plan. If the intermediate plan is successfully implemented, it can be transferred to the advanced plan.
Primary walking training program
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.
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).
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.
Methods and skills
Lose weight quickly 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.
You can walk anytime and 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.
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.
The 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.
Keep 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.
Diet coordination
1) 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, that's reserved for Chinese food. You can have something light for dinner, and most vegetables are qu Xian.
2) 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.
3) Fasting 2 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.
References:
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