Walk at the fastest speed for at least 20 minutes, and after reaching the heart rate of moderate and low intensity exercise for 20 minutes, start to consume fat. That is to say, after walking for 30 minutes, only 10 minutes is consuming fat. Walk for 60 minutes, and 40 minutes is fat burning.
When you obviously feel your heart beating faster, your breathing deepening, your breath breathing slightly, your body sweating slightly and your body temperature rising, that is the effect of exercise.
2
Increase walking time
If you are an office worker, you need to consciously increase the length of walking every day. As long as you can walk, try to walk. If you have no conditions to go, you must go if you create conditions.
For example, it turned out to be a direct subway or bus stop, so it is recommended to get off a few stops in advance. It is best to increase the duration of continuous walking, which can reach 15 ~ 30 minutes.
three
Improve walking equipment
Wear comfortable sports shoes.
Be sure to wear sneakers. The comfort of shoes is very important. Once you feel uncomfortable wearing shoes, you must stop exercising. Inappropriate shoes can easily damage our achilles tendon and knees when we are walking fast.
Wear the right clothes
The clothes you wear should have good water absorption and breathability. Don't be greedy for cold, wear less. You'd rather put on more clothes and take them off after sweating. The longer you walk, the more you sweat. You can wear a wristband to wipe your sweat.
Don't wear too big jewelry.
If a female friend wears jewelry that is too big or with pendants, it is easy to shake when walking, which is very inconvenient.
It is recommended to bring a small bottle of water.
Especially when the weather is hot, you can replenish water in time.
5 appropriately increase the load.
You can go into battle lightly, or you can go home with a full load. Especially for office workers, carrying a backpack is inevitable. At this time, it is even more recommended to carry a backpack to work. If you are carrying a shoulder bag, you should always exchange your back left and right to avoid uneven shoulder pressure.
four
Watch your walking posture.
1 consciously tighten the lower abdomen and clamp the buttocks.
If you don't do muscle tension, you can't effectively stimulate the muscles of the abdomen, buttocks and legs, and the small belly will always be slack.
2 consciously use your thighs to exert strength.
When walking fast, it should be thigh force, which lifts the whole leg. Don't force your calves. The calf will not only get tired quickly, but also become a thick calf over time, which runs counter to the normal walking effect.
When your feet touch the ground, the toes touch the ground first, then the soles of your feet, and finally the heels. Never touch the heel first, because it will hurt the achilles tendon.
3 pay attention to posture.
That is to say, you should hold your chest out, your chin slightly retracted and your shoulders naturally unfolded. Never hunch over, hunchback will also destroy the sense of balance of the body, bowing your head will increase the pressure on the cervical spine, thus greatly reducing the weight loss effect of walking. Don't bend your head to play with your mobile phone.
five
Choose the right venue