The Three Way Of Walking Weight Loss Is Better Than Running.

Losing weight is not necessarily necessary.

Effective, usually walking can also easily lose weight, but walking to lose weight or pay attention to certain skills, how to walk can easily lose weight?

First, the benefits of walking.

When you are tired of running weight loss, you can try walking and losing weight, the healthiest and safest way to lose weight.

It is not as strong and powerful as running weight loss, but rather relaxed.

Walking is known as one of the best exercise methods in twenty-first Century, not only because it is not limited by time and space, but also can walk quickly and slowly, so as to achieve different fitness effects.

Many people are worried about losing weight. Actually walking is the best way, but people are too lazy to deal with it.

In fact, walking is not only a pose problem, but also a very important way.

The body of the lower part of the body is very heavy. When people are not there, the footsteps come first, not only does the shoes wear out, but also the legs become radish.

Here are several walking ways to make you walk easily and beautifully anytime and anywhere.

Such an experiment was carried out in the United States.

Let 40~57 year old men walk 40 minutes, 4 times a week for 20 weeks.

1, viscosity (maximum oxygen intake) increased by 30%;

2. When quiet, the pulse number is reduced and the heart function is improved.

3, body weight decreased by 1.3 kilograms on average.

4. The average thickness of subcutaneous fat decreased from 135 millimeters to 120 millimeters.

Two, seven skills to walk and lose weight

Who said that exercise must be done to lose weight? If you use the right way, even walk, you can easily lose weight.

The next little editor will teach you seven.

Let you lose weight and get twice the result with half the effort.

1, change a place to walk healthy.

Do you know? Different roads can also give different irritation to the body. If you are accustomed to walking on the asphalt road or treadmill, you might as well change beach, grassland or even gravel road.

Experts say this will cost you 60 calories an hour.

2. Cross training is more efficient.

What are the ways to keep you going at the same time, to burn more calories, but not to make you half dead? The answer is to join running or even sprint.

For example, if you walk 5 minutes at the original speed, you can jog for 1 minutes.

If you do it for a few weeks, you feel very relaxed and you can sprint for 30-60 seconds.

3, increase your load.

Backpack (please choose professional sports or mountaineering backpacks that can be completely placed on the chest back)! It is effective to add weight to the body, but it can not be carried out without a limit. Experts recommend that you should not exceed 20% of your weight, otherwise you will hurt your waist and back.

4, reduce the pace to increase speed.

Many people step up their pace when walking faster. In fact, this is the wrong way. You should narrow the distance of each step slightly at this time.

5. Join the arm swing.

In order to move evenly to the whole body, you should use your hands and feet while walking, but you don't have to throw your arm high. Your elbow is about 90 degrees in bending. The amplitude of the arm swing should be 15-20 centimeters from the rear of your hip to the height of your chest.

6. The hip technique of race walking.

Have you ever seen race walking? Some studies have pointed out that walking and running consume almost the same amount of heat.

You might as well try it. When you step out of every step, move your hips smoothly, push the body forward with this power, and then take another step.

When you walk, you don't have to spend the whole way in this way.

You can use the method mentioned in item 1-11 above for a few minutes, and then add a few minutes to strengthen the hip walk. The result is very good.

7, walking speed should reach 7 level.

If you walk slowly like a walk all the time, the effect will be disappointing to you. Experts say you must control the pace of walking at a certain level.

If the body is relaxed or tired, it can be divided into 10 levels. If you lie in bed and rest, it is the "1" level, and the "10" level is exhausted.

The pace of walking should be maintained at the "7" level.

Your breath quickens and sweats, but you can still speak without being breathless.

Three. Four keys to walking weight loss

1, training intensity:

When walking, you should walk slower and watch your heart rhythm.

From sports medicine, for men and women, the best training pulse per minute should be the 75-80% of the maximum heart rhythm, that is, (220- age) x (75-80)%. For example, the age of 30 should be 143-150 times / min, and the individual can adjust his weight or health condition again.

If walking is too large and exceeds the prescribed value of the rhythm, walking speed and walking time should be reduced immediately.

2, warm-up activities:

It is best to take a relaxing walk for ten minutes to fully warm up.

Walking is a double arm swing, shoulders rotation, conscious breathing.

Warm-up should be sweating slightly.

3, relaxation activities:

After walking, relaxation exercises should be carried out.

Then stretch your legs, chest and back for at least 7-10 minutes.

4. Weight walking:

This can increase the amount of heat consumed during walking, such as carrying a backpack.

The weight is 2-3 kilograms, too heavy can cause backache.

The strap should be wide and the back contact surface.

Better.