Correct walking to improve cardiopulmonary function, four ways to walk can help burn fat and lose weight

Four ways to walk can help burn fat and lose weight

Slope movement

Walking on slopes (such as stairs and garage ramps) consumes about 50% more calories than walking on flat ground.

Boost

If the walking speed is maintained at 7.5 kilometers per hour, it will consume the same calories as running. Walk fast for 30 to 60 seconds, and then walk at a moderate speed for 5 minutes. This way, alternating fast and slow walking can prevent excessive fatigue and speed up the process of metabolism.

"Pendulum" arm

Bend the elbow at a 90-degree angle, with the shoulder as the axis, hanging the arm like a pendulum. Do not swing your arms too far, otherwise the arms will not be able to swing quickly if they are extended too far, and will not be able to consume more calories.

With the help of a cane

You can walk like skiing with walking sticks in both hands. Of course, doing so may attract surprising eyes from others, but it can consume 20% to 45% more calories than normal walking.

The fitness effects of walking are mainly reflected in:

1. Improve cardiopulmonary function and endurance-prominently in reducing the heart rate at rest and during exercise under the same load, as well as increasing lung capacity, which can reduce the risk of cardiovascular disease and cardiac emergencies. It can also be used if a cardiac emergency occurs. Reduce its severity.

2. Change blood quality-increase total blood volume, reduce blood viscosity, increase the ability of red blood cells to carry oxygen, increase blood flow of tissues and organs, effectively prevent the occurrence and development of arteries, and also prevent cerebral thrombosis and myocardial infarction The occurrence of these complications.

3. Regulate vascular function-walking can increase the number of capillaries, improve peripheral circulation, reduce high blood pressure at rest, improve coronary circulation, and reduce risk factors for atherosclerosis.

4. Lose weight-Insist on walking exercise can significantly reduce body fat weight, reduce body fat percentage, increase and maintain muscle weight, endurance and strength.

5. Promote bone and joint health-can increase bone density, bone and joint strength, increase the strength of ligaments and tendons, prevent damage to various bones, joints, muscles, and tendons, and reduce the risk of osteoporosis.

6. Increase human immunity-improve disease resistance and speed up recovery after illness.

7. Improve mental state-walking can reduce mental stress, increase self-confidence, and increase self-control.

8. Improve sleep quality-can relieve mental stress, transfer excitement, and promote sleep.

Precautions

During exercise, if you feel some discomfort, it is best to temporarily stop the exercise for observation. If the following symptoms occur, you must stop the exercise: (1) chest tightness with colic; (2) very difficult breathing; (3) feel discomfort External fatigue; (4) nausea; (5) dizziness; (6) headache; (7) severe pain in the limbs; (8) pain in the foot joints, knee joints, and hip joints; 99) weakness in the legs and difficulty walking; (10) ) Significantly faster pulse.

Organizing activities after exercise can help to recover from fatigue on the one hand, and on the other hand can effectively prevent "gravity shock" and exercise-induced syncope. The tidying activity can be a relaxing walk or freehand gymnastics. In short, you should gradually reduce the amount of exercise for 5-10 minutes.