As early as 1992, the World Health Organization pointed out that walking is one of the best sports in the world. It is simple and easy to move, and is not limited by time and location. It is not too late to start this sports at any time, regardless...
As early as 1992, the World Health Organization pointed out that "walking" is one of the best sports in the world. It is simple and easy to move, and is not limited by time and location. It is not too late to start this sports at any time, regardless of men, women, young and old. But if you want to lose weight by walking, you have to add a little “ material ” "Life Times" invites sports medicine experts to teach you 4 secrets of walking and losing weight.
1. Speed up
A test abroad was done: 12 men and 18 women first walked 1,000 steps at 3.2 km/h, and then walked 1,000 steps at 6.4 km/h, respectively calculated the calories consumed, and multiplied them by 10 to estimate the calories consumed in 10,000 steps.
It was found that the slow-walking group consumes an average of about 183 knots; the fast-walking group consumes an average of about 336 knots. It can be seen that adjusting the walking speed can help to reduce weight reasonably.
2. Increase your pace
If you want to make walking a fat-reducing exercise, you cannot be as lazy as you usually take a walk. You should increase your pace and increase your arm traction at the same time, which can help stimulate muscles, increase your heart rate, and achieve fat-reducing effects.
3. Speed change practice
first walk at the maximum speed, then drop to medium speed, and walk repeatedly for 4 to 6 minutes. This method can speed up the heartbeat, make the body sweat slightly, and have a good weight loss effect.
4. The heavy-weight stick
can be carried on a sandbag or a stick on the legs. This not only increases the strength of the movement, but also improves the load and coordination of the upper limbs, making movement safer.
You can also carry a shoulder bag and put a few bottles of water or books in it, which can also achieve the effect of walking heavily. Walk lightly and heavily for 3 to 5 times a week, and last for 30 to 60 minutes each time.
Doing 5 things to double the walking effect1. Walking posture requires scientific
Many people unconsciously put their hands behind their bodies, holding them in their chests, and holding them in their pockets. These are all very bad postures.
If you do the above actions in a habitual manner, you will not be able to fully move the body, and you will lose the benefits of maintaining bones, stretching tendons, and activating links.
Do not lower your head and hold your chest while walking, so as not to increase vertebrae pressure, press the lungs, and shorten your breathing.
It is recommended to raise your chest and raise your head, slightly retract your chin down, and naturally spread your shoulders outward, tighten your lower abdomen, tighten your buttocks, and use your hips to exert force your thighs to walk.
When there are adverse symptoms such as chest pain, you should reduce the amount of exercise, or take a rest for 1 to 2 days before exercising.
2. Make full use of fragmented time
Office workers always complain that there is no time to run, and in fact, commuting and getting off work is the best walking opportunity.
People who walk less than 40 minutes can walk to and from get off work, so the amount of exercise throughout the day is enough.
is far away and two or three stops away from the destination, you can get off the car and walk in advance to create a walking opportunity.
You can walk in the corridor during work, and you can walk around the writing floor or take a green walk under the floor during lunch break.
3. Pay attention to water replenishing
It is best to bring a bottle of water when walking and replenish water in a small amount of time during the exercise to prevent water replenishment.
4. Pay attention to doing some hot body activities to stretch your limbs before walking quickly to help prevent injuries caused by excessive strides.
5. Wearing double sports shoes
Shoes that are not suitable for walking have the following characteristics:
The sole is too thin, and it will feel hurt when walking;
The sole is too thick and too heavy, and the legs feel particularly “
The shoes are too high, which is not conducive to the flexible movement of the ankle;
The sole is too hard, which is inconvenient to bend the palm of your feet.
At the same time, pay attention to the wear of the sole pattern. If the anti-slip strips are almost smooth, it is proven that you should change to a new shoe.
This article is redirected from Lifetime News WeChat (ID: LT0385)
