If you've done the feat of walking 10,000 courses, it's about buying a 500-calorie hamburger - and as a result, you know.
So, do not think you walk 10,000 steps a day and you're on the right track, and in general, it takes about 240 to 300 calories to go a step further. But it also includes you getting up and pouring water, stroll a few steps while phoning ...
A simple number of steps does not mean anything, to promote healthy aerobic exercise on the need to achieve a certain intensity.
In addition to the normal daily walking, an additional 30 minutes of walking time for an additional 30 minutes, is to help muscle, joint and blood circulation to adapt to the energy conversion from the body to see, take the easy walk to consume blood glucose, glycogen based , Continue for 15 to 20 minutes, the proportion of burning fat gradually increased, lasted 30 minutes, the effect of burning fat will be better.
According to the speed of view, walking speed 4.5 km per hour to achieve the purpose of fitness, but also must be age-specific.For young people, usually 7 to 10 minutes walk 1 km, the pace of about 0.75 meters is better. To four or five years old, take about 1 km to take about 10 minutes or more.
In terms of weight loss, running is better than walking. A study in 2004 showed that running a mile (1.6 kilometers) takes 50% more calories than walking the same distance. It can be said that if you want to consume and run The same calories, then you have to spend 1.5 times the time to walk, while the distance will be running 2 times.
The reason is that when walking, there is always one leg that is in contact with the ground as a support point to maintain balance, and the legs are basically straight. The center of gravity of the entire body moves smoothly along a horizontal line. This stable state So that the physical energy consumption is relatively small.
How to walk to lose weight?
Go faster and walk faster
Walking to improve speed and intensity, can increase the calorie consumption, and increase lung capacity, to some extent, the effect of weight loss.Slow walk to what effect, most people walk at 4 kilometers per hour, only to speed up to 6 kilometers per hour Above, can you burn more fat.
Swing your arm
Walking Swinging the power of the arm can force you to move forward, helping you burn more calories and strengthening your upper body. The greater swing of your arm while walking can make your chest expand and stay in the best position for maximum walking.
3 combined with other strength-type exercise
Although walking can lose weight, but weight loss will lose muscle, in order to maintain the amount of muscle and maintain metabolism, you need to strength training combined into daily life .Put for a period of time, to do a few push ups, squat, squat, or other strength exercises , Then continue walking to form a loop.
4 insist on exercise
Generally, if you want to stay in shape, 2-3 times a week for 20 to 20 minutes is enough, but if you want to lose extra fat, you need to exercise more and exercise at least 3 times a week -4 times, more than 45 minutes each time.
Select some easy, long-term adherence to the relaxation of the movement, such as jogging, walking, climbing stairs, etc., these are the necessary exercise to lose weight.
