Although walking is not subject to age gender physical strength time site and other restrictions, than walking effective, safer than jogging, and exercise effect can be 30%-40% higher, is one of the easiest to adhere to the most effective aerobic exercise.
Walking scientific research center staff, the key to walking to lose weight is 10,000 steps a day, 20 minutes or more each time. Because walking for about 20 minutes before the official start burning fat, and adhere to 10,000 steps a day to achieve the effect of slimming.
Although walking is not subject to age, gender, physical strength, time, venue and other restrictions, more effective than walking, safer than jogging, and the exercise effect can be 30%-40% higher, is one of the easiest to adhere to, the most effective aerobic exercise. However, it should be noted that the pace of walking should be large, each step taken more than half of their own height, stride with the heel first, and then let the sole of the foot, toes on the ground, and then toes stir hard off the ground, the knee should be slightly bent.
In addition, walking should pay attention to the head and chest, to take the initiative to swing the arms so that the lower arms are about 90 degrees, rhythmically swing to the back of the hip, up to the same height as the shoulder. After the exercise performance as a sweaty, body surface temperature increases, and quickly into the fat loss state.
The key point is that if you use walking poles, you can achieve the effect of whole body exercise. When you push the walking poles with one hand, you will move your upper body, which is very helpful for strengthening your back, abdominal muscles and arms. At the same time with slow and deep breathing, large and fast steps, you can exercise to the leg muscle groups. Walking in the use of walking sticks, can also promote cardio exercise, which is completely different from the normal walking only to the legs experience.
Read: walking although not subject to age gender physical strength time site and other aspects of the restrictions, than walking effective, safer than jogging, and exercise effect can be 30%-40% higher, is one of the easiest to adhere to the most effective aerobic exercise.
When walking, it is recommended that you wear a pedometer, so that statistics on the number of steps, distance, step frequency, time, calories consumed and other data, through these data to control the amount of exercise to prevent under-exercise or over-exercise, in order to achieve the best slimming weight loss effect.
Walking to lose weight at the best speed
Walking weight loss method in addition to walking time requirements, walking speed is also required, the faster the speed of fat consumption, the more, walking speed is best 5-6 km / hour, the most can really achieve the purpose of fat consumption.
The best walking time
According to research, different time walking, fat consumption degree is different, 2 hours after dinner walking, the body consumes the most fat, is the best time to walk to lose weight exercise, and the morning fasting case walking 1-2 hours, there will be no weight loss effect, this point dieters must understand.
Tips
- 1. Walk at the beginning of the 5 minutes, with a slow pace to help yourself warm up. Next, try to maintain a slightly faster pace for 20-30 minutes.
- 2. Pay attention to your posture. Keep your head up. Don’t hunch your back. Land on your heels as you move forward, roll your feet forward, and then push your toes forward with force. Tighten the abdomen and keep the weight inside the body. Palms in a grip shape, easy to holdè.
- Read: walking although not subject to age gender physical strength time site and other aspects of the restrictions, than walking effective, safer than jogging, and exercise effect can be 30%-40% higher, is one of the easiest to adhere to the most effective aerobic exercise.
- 3. Find a slope as your walking route, because uphill can not only strengthen the cardiorespiratory function, but also can strengthen the hip muscles. When going downhill to avoid possible knee injuries, the pace should be smaller.
