How to walk and lose weight well. 4 tips for walking and losing weight

Weight loss is a topic that never goes out of date. We have talked about so many ways to lose weight, but some people say that the most convenient way to lose weight is running and walking. The weight loss effect of these two is still good. Compared with running, walking requires certain skills to achieve the purpose of losing weight. So how do you think it is good to lose weight? Let’s take a look at the fitness knowledge together!

1. How to walk more weight loss

1. The intensity must be in place

1. Walking is not shopping. Walking is divided into fast walking, slow walking and walking, walking. Because the intensity of exercise is too low, of course it cannot achieve weight loss effect. Otherwise, aren’t there anyone in the world who need to lose weight? The walking time recommended by experts must be at least 40-60 minutes, you can Based on your own situation, increase the exercise time each time. In addition to the time, there is also the heart rate. Generally, the heart rate is maintained at 120-140 times per minute, and the effect of slight sweating is the best.

2. Walking posture is particular. Standing straight: raise your head and stand straight. You can imagine that there is a rope connecting your hair to lift it up, but keep it natural and relaxed.

Tighten the abdomen and lift the buttocks: tighten the waist and abdomen and clamp the buttocks when walking, keep your ears, shoulders, hips and knees in a straight line.

Slightly lift the chin and look straight ahead: During the walking, do not shake left and right, do not protrude the head, lift the chin slightly, and look straight ahead.

Rind the legs and feet: Follow the toes and "roll" down, and then lift the other foot.

Abdominal breathing: Use abdominal breathing, nasal breathing, exhale, let the stomach expand when inhaling, and when exhaling, the abdomen contract. It allows oxygen to fully enter the body to promote blood circulation.

3. The effect of running and running is good

This method is similar to variable speed interval training, combining high intensity and low intensity. Compared with continuous aerobicity, this method can speed up the fat burning speed in a short time and improve efficiency. Specific exercise method: When exercising, you can run for 1 minute first, and then walk for 4 minutes. Alternate 5 times like this for 20 minutes. If you feel that the intensity is not enough, you can also adjust the running and walking time ratio according to your own situation. You can see the effect after persisting for a long time. .

4. Recommended best walking time

When it comes to this, many people may have questions, so when is the best time to walk? In the morning, noon or evening? Here I recommend walking four or five minutes in the afternoon. At this time, physical condition is the best of the day.

For people with cardiovascular diseases, morning is not suitable. Morning exercise is a high-incidence period of disease. Of course, if you really don’t have time, it is OK to walk after dinner, but it is best to control the exercise time half an hour-1 hour after meal and control the exercise time two hours before going to bed. This will not affect sleep.

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