current position:Home page » exercise to lose weight » Body<


You can lose weight by walking! Give you 6 ways to lose weight, very practical

6 People involved  2021年04月05日 18:49  classification : exercise to lose weight  comment

"Have you seen the hot search? He is at least 175cm tall, he weighs less than ours

"I just saw it, so perverted, a man actually weighs less than me, how can I live with a height of 159 and a weight of 110? I am autistic..."

Yesterday, the topic of a male celebrity's weight rushed into the hot search list on Weibo, and my friends and I completely exploded the pot! Although for ordinary people, this weight and height are obviously unhealthy, but many celebrities want to be good-looking in filming, losing weight, gaining muscle, and gaining weight are also work needs, and they are also helpless.

But having said that, we still admire the effect of Weight loss. Some people say that Weight loss can be achieved by walking, while others disagree. In fact, how many steps must be taken to achieve weight loss? Can walking really lose weight?

Studies have shown that walking can indeed consume fat, but it depends on walking time and walking speed. Studies have also shown that walking briskly for 15 minutes a day consumes less than 100 kilocalories.

Some researchers have followed up to 6010 Swiss adult men and women aged 35-74 for up to 5 years, and arranged for 15-30 minutes of walking at low, medium, fast, and high speeds for people in different groups. The results Find:

Walking at a low speed for 15 minutes a day can only consume 9 kcal; walking at a moderate speed for 30 minutes a day can only consume 25 kcal...Finally, the researchers concluded that the walking speed is above 6000 steps/hour and lasts for a long time. More than 45 minutes/time, it is possible to achieve a significant weight loss effect.

To achieve weight loss, do these 5 points

Walking is a common form of exercise. If you want to achieve the desired fitness effect, you can't walk around like we usually walk, but should pay attention to scientific methods. Therefore, if you want to achieve weight loss, you should do the following when walking:

1. Studies have shown that maintaining a walking speed of 7.5 km/h can consume the same amount of calories as running. Therefore, in the process of walking, you should gradually increase the speed. Walk quickly for 30-60 seconds, accelerate to 5.6 km/h, and then walk at a moderate speed for 5 minutes to increase the speed of metabolism.

2. The steps should be large. When walking, raise your head and chest, look forward, and move your toes forward to make the muscles of the whole body move. At the same time, use the shoulders as the axis to hang the arms like a pendulum.

3. Properly walk on slopes and uneven roads, increase the muscle training of the feet, and consume more calories, but pay attention to safety, wear comfortable shoes, and avoid falling.

4. Walk consistently. You can't go fishing for three days and get out of the net for two days. Keep walking for 30 minutes a day. After 2-3 months, you will be able to see obvious weight loss results.

5. The length of walking should be 5-10 kilometers per day. Gradually increase the intensity from less to more, but you must do what you can, not too much, otherwise it will be counterproductive.

What I want to remind everyone is that you should warm up before walking and move your muscles and bones to avoid accidents such as sprains during walking. If your physical condition permits, you can try to walk with weights, wear a professional sports or mountaineering backpack, and pay attention to the weight not to exceed 20% of your own body weight, so as not to cause harm to your lower back.

Walk a hundred steps after a meal and live to be ninety-nine. The nutrition of the food after a meal is absorbed by the body, and blood sugar rises. It is necessary to consume body energy through exercise to prevent excess sugar from turning into fat, causing overweight and obesity.

6 ways to walk to help you lose weight efficiently

A scientific way of walking can effectively lose weight. The following ways of walking can effectively increase calorie consumption and make you slim and healthy.

Tiptoe advancement method: When walking, keep your legs at a distance of 30cm, raise your hands up, open your palms, palms facing each other, walk with your toes to speed up blood circulation in your toes, and exercise your arms and calf muscles.

Brisk walking kicking method: walk fast, put your hands flat, kick up while walking, then put your hands down and walk in small steps, which can achieve a better stovepipe effect.

Cross-legged walking: When walking, do not walk straight ahead, but in the direction of the left leg to the right leg, and the direction of the right leg to the left leg. Cross the legs to lengthen the muscle lines of the legs.

Aikido walking: When walking, raise your head and chest, look straight ahead, clamp your buttocks, breathe with your abdomen, and do not swing your arms too much.

The sole of the foot rubs the floor: When most people walk, the center of gravity is close to one side of the sole of the foot, causing the other side to not get enough exercise. When the front foot rests on the ground, push backwards. This method of walking with the soles of the feet on the ground can get a full exercise from the toes to the heels.

Use the hip technique of race walking: When walking, move the hips outwards, push the body forward with the strength of the hips, while relaxing the shoulders, turning back slightly to expand the chest cavity.

In addition, you can prepare an appropriate amount of water when walking to facilitate timely replenishment of water. Patients with diabetes, high blood pressure, and Alzheimer’s disease should also be alert to sudden increases in blood pressure and blood sugar or getting lost while walking.

Walking is a convenient, fast and effective way of fitness. However, if you want to achieve a good weight loss effect, you can’t just open your legs, but also keep your mouth shut, reduce the intake of high-calorie, high-fat foods, and eat more fresh foods. With vegetables and fruits, keep a happy mood in order to have a healthy body.

lose weight

source:Healthy weight loss(QQ:246717110),Please keep the source and link for reprinting

Link to this article:

<< Previous Next >>

  • comment(0)
  • Sponsor this site

◎Welcome to participate in the discussion, please post your views and exchange your views here。

Copyright Your WebSite.Some Rights Reserved.