Although I know running very lose weight, but into the autumn and winter, really nothing out of running desire, and occasionally run into rainy windy weather, there is more reason not to run.However, although running too lazy to move, but walking is a daily ah! If not If I can only run, can I lose weight?
Walking calories
Can not be thin this issue, we must first look at the case of calorie consumption to 60kg weight as a reference, walking at different speeds, calorific consumption is this:
1. Walk (3.2 km / h)
Calories: consume 150 kcal / hour
Exercise intensity: 2.5MET, belonging to low-intensity exercise
Thousands of steps of activity time: 12 minutes, doing the exercise for 12 minutes is equivalent to walking in 1000 steps (ie 4km / h speed for 10 minutes).
2. Walk (4.8 km / h)
Calories: consume 198 kcal / hour
Exercise intensity: 3.3MET, belonging to the intensity of exercise
A few steps Activity time: 9 minutes, 9 minutes to do this exercise is equivalent to 1000 steps in the medium-speed walk (ie 4km / h speed for 10 minutes).
3. Walk (go fast, 5.6 km / h)
Calories: consumes 228 kcal / hour
Exercise intensity: 3.8MET, belonging to the intensity of exercise
1000 minutes activity time: 8 minutes, doing the exercise 8 minutes is equivalent to walking in 1000 steps (ie 4km / h speed for 10 minutes).
The same exercise consumes more calories if heavier, and more calories if walking faster.
Walk to lose weight frequently asked questions
1. Walk to lose weight how to operate specifically?
Want to walk to lose weight, we must achieve a certain intensity.
* Fast walking speed of at least 1 km every 10 minutes to lose weight!
* If you use a bracelet or pedometer to step, then 10 minutes to go 1000 steps, walk every day + walk the total number of steps in 6000 steps or more, in order to effectively lose weight!
In general, walking to lose weight want fast results, at least 20-45 minutes a day to achieve, in order to have a significant effect.
If you take a leisurely walk, the intensity is too low and you may stay at the level of exercising.
Walk the right position to lose weight
Stand straight: Imagine a rope connecting your hair and lifting you upwards, which allows the cervical spine to properly support the weight of the head, relieve the pressure on the neck muscles, and make the neck lines smoother.
Abdomen hip, shoulders raised: From the side look, your ears, shoulders, hip, knee should be in a straight line.
Raise your chin and look straight in front of you. During your walking, your neck moves naturally with your body. Do not swing back and forth, especially if you do not want to.
Legs to take the foot: from the heel to the toes 'roll' down, and then lift the other foot.
Crank arm: straight arm easy to make the arm congestion, causing discomfort.
3. walk to lose weight or warming up and stretching?
As long as the exercise, warm-up and stretching are necessary.
You can slow down the impact of exercise: Do not underestimate this 10,000 steps, after eight children are finished, the calf muscles are still feeling very much. Be sure to warm up and stretch.
When walking to lose weight, warm-up and stretching when to do the best?
Daily activities, if not often run out of the kind, the basic number of steps are less than 1 000. In this case, do not calculate the ordinary walking, walked away when it should start warming up.
Stretching, stretching immediately after exercise will be more consistent, you can relieve muscle soreness and other issues caused by exercise. Of course, stretching before going to sleep is not a big problem.
4. How long to walk to lose weight to see the effect?
This problem depends not only on how long to go, but also on what to eat.
Healthy weight loss has never been a one-way activity, for most people, not to say that as long as the movement, easy to eat rice can be thin; nor does it mean that a little exercise, strict diet can be thin without eating.
Exercise + diet is king! Has begun to lose weight with walking, then the rest is the diet.
Good diet management hin important.It is not to teach you not to eat, but to learn to heat the food into a little lower calories, not to mention anything else, the vegetable simply replaced by broccoli, it reduces a lot of calories .
Give a simple chestnut:
Recipe one:1 bowl of rice + 2 chicken wings +1 disc burning eggplant
Recipe two: 1 bowl of miscellaneous grains rice + 2 pieces of peeled chicken breast + 1 dish broccoli
The weight of these two recipes is about the same, but they differ greatly in calories and satiety, so learning to study food, making the right mix, and eating less can be slim.
So how long can it be thin?
Only you have an answer to this question, but those who can persevere will eventually lose weight.
