Question 2: How many kilometers does it take to walk quickly and how long does it take? The fat burning effect is better. To achieve a certain weight loss effect, generally walk at a speed of about 5 kilometers per hour. The pace must be medium and fast (10 minutes, 1000 steps or more), and the duration of each time must be more than 45 minutes, in order to achieve the effect of losing weight. We should also control our daily food intake and eat less high-calorie food. If we persist in this way for two or three months, we will certainly gain something.
Walking to lose weight:
1, lose weight two hours after meals.
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. 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.
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, 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.
5. 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.
Question 3: How many kilometers do you usually walk a day? See what road you take, as well as your equipment and physical strength. I walked 52 kilometers a day with a load at most, mostly on the tractor road. If it is a general tractor road or trail, 30 kilometers is normal without knowledge.
Question 4: How many kilometers do you walk every day? It's appropriate according to your physique. Don't go too far at first. Just be careful not to make yourself too tired. You can take a walk in the morning and evening. Take a walk around 6 am, and then have breakfast. Don't leave too late at night. Don't be too tired at night after eating, or you will be hungry at night.
Question 5: What is the best time to walk every day? How far is it? 10000 step is the most reasonable, so walk quickly and sweat.
Question 6: Can you lose weight by walking? How many kilometers a day is suitable? Speed should be effective for my long-term practitioners. I can stick to it for a long time, and the quantity and speed are more effective, but it should be based on my physical condition! ! ! Take yourself as an example:
1 Twelve years ago, I was strong and weighed 168 kg (height 168cm:), and I lost weight quickly. I live by the Pearl River in Guangzhou. I don't eat after work every day. I walked more than 20 kilometers with a big bottle of mineral water and a small bag of salted ginger. Pay attention to choosing running shoes that fit. Don't be too fast in the first half hour, because you consume blood sugar and don't burn fat at this time. After half an hour, the speed shall not be less than 6 kilometers per hour. /kloc-start drinking water after 0/0 km, 100 ml once, once every two kilometers. After 20 kilometers, according to the situation of the day, I still can't walk, and the most time is 28 kilometers. Add a little ginger, drink water slowly, stretch your muscles, stop sweating and take a bath. Effect:/kloc-lose 35 kg in 0/00 day, and my wife didn't recognize it when she was carrying a car:)
2. Last year, my weight reached 156, and my knee meniscus was injured. I took the medicine according to the doctor's request. When the weather is fine, I go out and walk 10000~ 15000 steps, without asking for speed. I take an average of 1 1000 steps a day a year, and I lose 20 Jin.
Question 7: When is the best walking time for quick exercise? If you are just exercising, walk for more than 30 minutes and less than 50 minutes, so that the heartbeat per minute = 220- age x65-70%. This is the best moderate-intensity aerobic exercise. If you can't master it well, it depends on your body's fever and sweating, or you can barely speak.
Fitness exercise is different from regular physical exercise, and its purpose is to promote health. Aerobic metabolism can be achieved by continuous exercise for more than 30 minutes, and moderate-intensity exercise can promote metabolism well. No matter how you go, there is no more substance to metabolize, but you can train your aerobic exercise ability, or endurance.
Fitness exercise is to make people healthy. Therefore, fixed distance and walking speed are not suitable. In addition, different people have different physical conditions. The degree of health promotion is also different. Even the same person with different physical conditions has different training needs.
Question 8: How many kilometers is suitable for running every day? About 1 1,000 meters. Sports medicine has proved that when you get up in the morning, the operation of human organs is still at a low level. At this time, exercise is more dangerous for people with fragile cardiovascular function. The activity ability of human body is fully developed at night. Running at this time makes it easier for the body to adapt to the rhythm of exercise.
From the external environment, the latest research shows that the carbon dioxide index in the air is the highest in the morning, and the dust suspended in the air the day before has not completely disappeared. At this time, exercise is far less good than the environment at night.
In addition, the slight fatigue caused by moderate exercise at night needs sweet sleep to relieve, which greatly improves the quality of sleep after exercise, so it is unreasonable to worry that exercise will affect sleep.
Exercise in the evening begins with a walk.
According to the recommendation of the American Sports Medicine Association, it is best to keep running for 30-60 minutes three times a week in the evening. The intensity of exercise should be within the range of "pulse beat should not exceed 120 beats/min after running for 5 minutes, and pulse beat should not exceed 100 beats/min after running for10 minutes". If the heart rate is too fast, be sure to reduce the amount of exercise; If you can talk to others while exercising, the intensity of exercise is acceptable.
People who have no exercise habits can start by walking for 20 minutes every day and walk for 25 minutes the next week; Increase to 30 minutes in the third week; Add some jogging in the fourth week; Pay equal attention to walking and jogging in the fifth week; Finally run slowly.
All sports need warm-up activities, and fun run is no exception. Jiao Wei said that leg press and squats before running can make the heart and muscles move faster. If you take a few steps at first, then run quickly and finally start running, you can also warm up effectively.
When running, the stride is a little longer, chest out and abdomen in, look forward, lean forward slightly, swing your arms at your sides naturally, concentrate and breathe naturally and evenly.
When running, try to choose park trails, school playgrounds and other places with few cars, good ventilation and air, and it is best to have elastic ground such as mud and grass.
Running shoes need to be changed frequently.
It is often seen that some people wear very little when they start running. Although it may not be cold, it is easy to catch cold when you relax after running, so pay attention to keep warm.
Although the strength of fun run is not great, sports shoes should fit well and have soft soles. It is best to wear special running shoes, which can better cushion the pressure and reduce the chance of joint injury. Running shoes can't be worn for a year or two, and changing them often is beneficial to correct running posture.
Because the running intensity is not strong, I can run half an hour after dinner. Because this exercise will not affect sleep, it doesn't matter if you don't eat too much at dinner.
If you wash your feet with warm water after running 15-20 minutes, you can dilate the blood vessels in your feet, promote blood circulation and make people fall asleep easily.
Question 9: How many kilometers do you walk every day? It is best to follow the standard of 10 thousand steps a day, about 7~ 10 km.