Fitness Tips

Chapter 1 Lazy people listen up, ordinary walking is also exercise

Many lazy people don't like sports, so they lose a lot of opportunities to lose weight through sports.In fact, you don’t need to deliberately force yourself to do a lot of exercise. Ordinary walking is also exercise. As long as you pay attention to walking more in your daily life, you can also achieve the goal of losing weight.

Many people may wonder why ordinary walking is good for weight loss?We know that the essence of losing weight is to burn fat and consume calories.And walking fast for 100 minutes can consume about 500 calories, which is the same as standing and ironing clothes for 7 hours and 10 minutes in a row.Walking has no restrictions on age, gender, physical strength, etc. It is safer than running, and the exercise effect can be 30% to 40% higher.It also makes up for the inconvenience caused by the regular and fixed-point exercise mode.

When walking to lose weight, you should also pay attention to the correct posture.Only in this way can the slimming effect be brought into full play.When walking, the arms should be actively swinging, and the walking steps should be large. When striding, the heels should touch the ground first, then let the soles of the feet and toes touch the ground in turn, and then push the toes off the ground vigorously, and the knees should be slightly bent; Swing your arms so that your lower arms are about 900 degrees, swing them rhythmically to the back of your hips, and swing them upwards to shoulder height. With slow and deep breathing, stride forward quickly.

In addition, different speeds should be controlled at different times when walking.Walk at a slow and medium speed, 30 to 60 minutes each time.2 to 3 times a day.Walk fast, walk 5-7 kilometers per hour, and exercise for 30-60 minutes each time.Keep your heart rate below 120 beats per minute while walking, which can boost your spirits.

Finally, pay attention to some small details in the process of walking to lose weight.

(1) Each walk can last for 20 minutes
Every time you walk for 20 minutes, the pulse rate should reach about 150% of the resting time after exercise, so that the excess fat in the body can be effectively consumed.

(2) Slowly increase the amount of exercise (including time and speed)

In the first week, walk only 30 minutes a day at a slightly slower speed; in the second week, you can increase the pace by 10 minutes a day, and the pace can increase by 10%; until one month later, you can persist for 40 minutes a day, and the pace can increase by 50%.Such a little increase can make the slimming effect come as soon as possible.

(3) Persevere

The effect may not be obvious in the first few days, so don't give up at this time, any weight loss cannot be accomplished overnight.In daily life, try to find opportunities to walk for yourself, and don't drive if you can walk.

Well, for lazy you, this is really a good way, don't forget to try it.

(End of this chapter)