Although the public knows that exercise is good for health, it really feels lazy to spend time and energy! Japanese medical professors have been able to study sports medicine for many years, and found that as long as the human body is inactive for a few days, its physical strength will drop at an alarming rate. Through the simplest enhanced version of walking, the whole body movement can be realized, which can effectively prevent lifestyle diseases. Even people who don't like sports can build a slim and perfect figure by "intermittent walking".

Perfect way to exercise! In the process of studying "intermittent walking" to prevent sarcopenia in the elderly, it was found that in order to carry out a 30-minute walk four times a week, participants felt very bored and unsustainable. The research team racked their brains and finally found the perfect exercise prescription, that is, "intermittent walking".

Image source: The advantage of pexels "intermittent walking" is that it can make the body bear appropriate load, thus enhancing muscle strength, especially suitable for all ages. After walking, I was obviously more energetic. I actually participated in more than 5,200 people, and the success rate was over 90%! Not only has the effect of slimming and beautifying muscles, but also can improve blood pressure and blood sugar. 30 minutes a day is more effective than jogging!

"Intermittent walking" walking speed is the key! First, walk at a slightly strenuous speed (brisk walking) for 3 minutes. Then walk at the usual walking speed (slow walking) for 3 minutes. The two walking modes alternate five times in a row (30 minutes a day, or start one day 15 minutes). The above walking mode lasts four times a week. Image source: pexels steps are not as strong as short time to achieve maximum effect. In the book "Changing the way you walk can make you young 10 years old", it is said that many people improve their health through "intermittent walking" and are younger than before 10 years old! It is not only to prevent "three highs" and cardiovascular diseases, but also a training method to improve muscle strength and endurance. Instead of blindly pursuing the number of steps and the length of time, it is better to adjust the intensity.

And you don't need any fitness equipment. You just need to set aside 30 minutes to walk for 3 minutes every day, and then walk for 3 minutes as a cycle, and do it five times. Although the effect varies from person to person, you will start to feel "easy to sweat" after about 1 week, and your posture will be much better after the second week. After about 1 month, you will "walk briskly without fatigue", and after two months, you will feel tight hips.

Six key points to judge whether to reach the fast walking speed! Walking faster than usual, walking faster than usual, striding with rhythm and regularity. Although you will feel a little breathless after walking for 3 minutes, you will start to sweat a little after walking for 5 to 10 minutes, and your calf muscles will hurt a little after walking for 10 to 20 minutes. Avoid doing it after meals or on an empty stomach. If you have dizziness, headache or pain in your feet and knees different from before.