There is nothing simpler than walking to lose weight!
There is no time for running, let alone going to the gym, but you [walk up and down] every day.
Many people will care about the number of steps and look at the statistics on their mobile phones. The more steps they take, the more sense of accomplishment they feel.
Don’t rush to be proud, maybe others walk less than you, and the calories consumed are not necessarily less. Do you know how many calories will be consumed by walking 10,000 steps a day?
A foreign scholar named Macpherson did a test:
He invited 12 men and 18 women to walk 1,000 steps at 3.2 km/h and then 1,000 steps at 6.4 km/h. Then he calculated the calories consumed separately and multiplied the results by 10 to estimate the calories consumed by running 10,000 steps.
The results show that:
The slow walking group consumed an average of 183 calories. The fast-moving group consumed 336 calories on average, with a difference of 153 calories.
McPherson also mentioned that although it took more than 30 minutes to walk 10,000 steps slowly, the intensity was unlikely to reach the moderate intensity level.
The American Sports Medical Association recommends that for ordinary adults, the appropriate amount of exercise is: 30 to 60 minutes of moderate intensity exercise at a time; Or take 20 to 60 minutes of intense exercise at a time.
How fast should we go to reach moderate intensity?
It is better for young people to walk 2 kilometers in 20 minutes, while middle-aged and elderly people can try to walk 2 kilometers in 25 minutes.
However, in order to really exercise while walking along the road, besides walking fast, there are also some small skills you need to master.
The following 6 tips can effectively help you [lean while walking]!
First, walking posture is very important
1. Hold your chest high, your chin slightly down, and your shoulders naturally spread out outward.
Don’t hunch, let alone bend your head to play with your mobile phone. Humpback will also destroy the body’s sense of balance, bowing your head will increase cervical vertebra pressure, thus greatly reducing the weight loss effect of walking exercise.
If you are outdoors, you are also prone to safety problems, such as collisions, car crashes and accidents when you fall into into the pit.
2. Tighten lower abdomen and clamp buttocks
Tighten your abdomen and buttocks to keep your muscles in a tense state, so as to effectively stimulate your abdomen, buttocks and leg muscles. Otherwise, the small belly will always be loose, the smile curve of the buttocks will not come out, and it will always be a drooping [frustrated face].
3. Use your crotch to exert your power.
Use the crotch to drive the thighs up, instead of pushing the lower legs on the ground or dragging the lower legs on the ground.
Never learn from this little brother:
Second, take a bigger step
Taking walking as a weight loss and fitness exercise, one cannot be lazy and casual as usual walking, and one should appropriately increase the stride length.
To march forward with great strides.
Only in this way can you effectively stimulate your thigh muscles and improve your exercise heart rate when walking. If you feel hot all over, it will be even better!
Three, try to change speed walking practice
If you want to exercise more effectively, you can also try to take a short part of the journey and take 4-6 minutes to speed up to the maximum speed.
You will feel your heart beating faster, breathing deeper, breathing slightly, your body sweating slightly, and your body temperature rising. That’s right!
Do a few more cycles, weight loss effect is better.
Four, walk longer
Increase the walking distance and duration, preferably up to 15 ~ 20 minutes.
As long as you can walk on the road, you should try your best to walk. If you have no conditions to walk, you should also walk if you create conditions.
For example, get off the bus or subway several stops in advance. Friends whose destination is within 5 kilometers are not in a hurry (they can get up early in the morning), or friends who do not need to go to work, skip the bus and subway directly and walk instead.
Finally, I’d like to teach you a new word: BMW.
BMW here is not the abbreviation of BMW, but another meaning: take the Bus, reach the nearest subway station (Metro), take another walk out of the subway, and finally reach the destination. People who travel in combination of these three ways are [BMW people].
Don’t spend too much time and energy, but also can exercise to lose weight, kill two birds with one stone, listen to earn.