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 be proud in a hurry, maybe others walk less than you and consume less calories.
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 calculate the calories consumed separately, and multiply the result by 10 to estimate the calories consumed by running away for 10,000 steps.
The results showed that the slow walking group consumed 183 calories on average. The fast-moving group consumed 336 calories on average, with a difference of 153 calories.
Source: www.searchgate.net
McPherson also mentioned that although it takes more than 30 minutes to walk 10,000 steps slowly, the intensity is unlikely to reach the moderate intensity level.
The American Sports Medical Association recommends that for ordinary adults, the appropriate amount of exercise is:
- Do moderate intensity exercise for 30 to 60 minutes 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]!
Walking posture is very important.
Hold your chest high, your chin slightly down, and your shoulders naturally spread out outward.
Photo Source: Dr. Clove’s Little Brother
Don’t hunch over, let alone play with your mobile phone with your head bowed.
Humpback can also destroy the body’s sense of balance, bowing the 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.
Source: giphy.com
Tighten the lower abdomen and clamp the buttocks.
Photo Source: Dr. Clove’s Little Brother
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 baggy, the smile curve of the buttocks will not come out, and it will always be a drooping [frustrated face].
In the meantime, it is necessary toUse the crotch to exert force.
Photo Source: Dr. Clove’s Little Brother
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.
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Photo Source: Dr. Clove’s Little Brother
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.
Photo Source: Dr. Clove’s Little Brother
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!
Try variable speed walking exercises
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 the spirit! Do a few more cycles, weight loss effect is better.
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 several bus stops or subway stops in advance.
Friends whose destinations are 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 an abbreviation for BMW, but another meaning:
Take the Bus to the nearest Metro station, walk a little further out of the subway, and finally reach the destination.
People who travel in these three ways are the trendy [BMW].
Low carbon, environmental protection, exercise and weight loss, kill two birds with one stone.
How is it? Did you have BMW today?
This article has been reviewed by Yang Yizhuo, Doctor of Sports Rehabilitation.
-References-
[1] Colin Macpherson. Energy expanded when walking 10,000 steps at different speeds [J]. Advances in Physiotherapy.2009, 1-7.
Source of cover photo: www.hizy.net Genuine Photo Library
Responsibility: Homestead