How to take a walk to lose weight

How to take a walk to lose weight

Walking can not only do aerobic breathing, but also achieve the goal of weight loss. So how can you lose weight by walking, and how can you maximize the effect of walking to lose weight.

What are the benefits of walking?

It’s better to take a walk. Walking is the safest, most trouble-free, easiest way to live long without spending money. It can strengthen the waist, nourish the kidneys and strengthen the bones.

Walking can exercise the waist and legs, promote the flexibility of the lower limbs, and effectively prevent osteoporosis. Walking can enhance cardiovascular function, promote blood circulation, prevent heart disease, and lower blood pressure. Brisk walking can also increase lung capacity and refresh people. Walking on the road can promote bowel movements. The most immediate effect is smooth bowel movements, which can reduce weight, lower blood sugar, relieve mental tension, and eliminate fatigue.

How to take a walk to lose weight?

1. Grasp the amount of walking exercise

Walking can be fast or slow, far or near, and can be adjusted by pace and distance. The fastest is to walk fast, which is similar to a trot. The pace can be about 5 km/h. This pace is only suitable for young people. The elderly generally have a stride of 50-60 cm and a pace of 1.5-1.8 km/h, which means walking 25-30 meters per minute. When walking, you should do what you can, step by step. The standard amount of exercise is just a little sweating. If you sweat profusely and breathe out, it means you are overworked and must be adjusted.

Short-term high-intensity, simple exercises such as push-ups and short-distance fast running will allow more muscles to participate in calorie-burning exercises. When you are walking, stop for one minute every five minutes of walking. In the long run, this will also help your metabolism.

To increase the frequency, wearing a heart rate detector is like bringing a personal trainer to urge you to keep moving forward in the best state. When you slow down too much, it will play a urging role, and when you are too fast, it will also remind you to slow down.

2. Pay attention to walking posture

To raise your head and chest, slightly tuck your abdomen and buttocks, relax your shoulders, naturally droop your arms, and swing back and forth. When walking, the heel first touches the ground and then transitions to the forefoot. The stride varies from person to person. If you are tall, young, and have good physical fitness, you can walk in large strides, and vice versa. If the pace is faster, you can add elbow flexion and arm swing.

Swing your arms while walking to help you walk faster and burn more calories. Increase the strength to walk, and walk with a one-pound dumbbell in each hand, which can greatly increase the calories burned.

When your body stands up straight, your back and hips can work harder. This way you can burn more calories when you go briskly. Straighten your spine and keep your ears and shoulders in line with your butt.

To increase your fat burning rate, just lift your legs slightly and walk. After taking 100 steps, recover for 1 minute, and then continue to step 100 times. This time, try to be 5 seconds faster than the last time and repeat 12 times. When you are on the way to work or school, you might as well find a path with small steps, so that the same journey can consume more calories.

Most people walk with their legs stretched out, and the heels touch the ground first, and then the entire soles of the feet. Now you have to touch the ground from heel to toe, but the pace is more flexible. When your toes reach the ground, move quickly off the ground, as if a bullet is loaded. This allows your calves, hamstrings and muscles to participate in the exercise-the more muscles you use, the more calories you burn. In order to get the most benefit from the sport of wiping the road, choose a shoe with minimal shock absorption and maximum mobility in the front.

3. Cooperate with gymnastics and other items

The main exercise for walking is the lower limbs. After walking half the distance, the muscles and ligaments are hot. At this time, find an open space to do exercises, press legs, or use the roadside fitness equipment to exercise. It can adjust the heart rate and exercise intensity, but also take care of the upper limbs and the whole body Movement of multiple joints. Wu Wenqiang suggested that a set of traditional radio gymnastics should be done during the interval of walking, including chest expansion exercises, abdominal and back exercises, body rotation, body side, jumping, etc., and then walking again, the body can get more comprehensive exercises.

Precautions for walking

1. Don't imitate others

Walking backwards can promote waist strength to a certain extent, but it is not suitable for everyone. Some elderly people follow the trend or ignore the safety of the environment. Walking backwards may fall and even cause serious consequences. Some scholars swing their arms vigorously, thinking that they can increase the amount of exercise, but this posture is only suitable for people with fast pace, otherwise it will make the upper limbs very tired. In fact, if you walk slowly, it is best to move your arms back and forth naturally. There is no need to deliberately increase your movements. If you want to exercise more comprehensively, it is better to do set exercises in the middle.

2. Find the whole time

Office workers can take advantage of all intermittent walks, and commuting is the best opportunity to walk. It is recommended that anyone with a walking distance of less than 40 minutes can walk to and from get off work, so that the amount of exercise throughout the day is sufficient. If the road is far away, you can get off and walk in advance when you are two or three stops from your destination, which is a chance to create a walk. In addition, you can also walk in the corridors during work, and during lunch breaks you can walk around the office building or downstairs in the green space.

3. Environmental safety

Take a walk away from areas and time periods with heavy air pollution. The pollution is heavy in the early morning. You should walk after the sun is out. It is best to choose places with few people, quiet and fresh air, such as playgrounds, woods, communities, and rivers. Going for a walk. Older people should try to walk on flat roads or gentle slopes, and avoid steps and bumpy roads to avoid damage to joints. In addition, it is best for the elderly to be accompanied.

4. Equipment safety

You can choose a pair of touring shoes or jogging shoes with softer and thicker soles. Thin soles will make you tired when walking, and shoes that are too narrow will squeeze your feet and even cause sports injuries.

5. Carry out after a meal

Take a walk after a meal 20 minutes after eating, so as not to run too much blood from the stomach and intestines to the limbs, affecting digestion and absorption. Especially patients with poor cardiovascular conditions or gastroptosis, do not leave immediately after eating.

6. Don't use a treadmill

Some people said that I would not go out in bad weather and walk on the treadmill. But this is only suitable for young people with good physical strength, not for the elderly, because people can adjust their speed when walking, and they will naturally slow down when they are tired. However, the treadmill must keep up with the rhythm of the machine. accident.

7. Preset destination

A friend’s home, a favorite store, or a certain fruit stand will do, and it will urge you to complete the rest of the itinerary.

8. Observe the roadside scenery

When you are walking slowly, you can admire the different styles of houses around you, even a roof or a plaque, you can discover the unique places of this city, which will increase your interest in walking.

9. Listen to music or sing

Picking some elegant and soothing tunes can take you from the slow streets to the distant mountains and forests, bringing you a different feeling. Singing can also make your mind slightly excited.