Every time you talk about weight-loss exercise, many people think of running. They think that running is the most effective exercise for reducing fat. In fact, if you control the way to lose weight, the effect will not be worse than that of running.
1: Can I really lose weight by walking?
can!
Talking directly to the data:
With reference to 60kg body weight, walking calorie consumption at different speeds is like this:
1. Walking (3.2 km/h) Calories: Consumption of 150 kcal/hour
2. Walking (4.8 km/h) Calories: Consumption of 198 kcal/hour
3. Walking (bridging, 5.6 km/h) Calories: Consumption of 228 kcal/hour
If you insist on walking and you are able to use relatively fast speeds, you can consume a lot of calories. If you can stick to it and go with diet management, it is not difficult to lose weight.
And the brisk walk is more friendly to the knees. If you are heavyweight, it's better to go faster than running.
2: What do you need to prepare to lose weight?
The lowest configuration is:
A pair of comfortable walking shoes + a tool to record the number of steps (cell phone/sports bracelet)
There are basketball shoes for basketball, tennis shoes for tennis, running shoes for running, and you want to go fast to lose weight. You'd better prepare yourself a pair of comfortable walking shoes.
This pair of shoes, it is best to have a certain function of shock absorption, to walk comfortable, with the clothes on the body will not be unexpected. I do not recommend this kind of, you can consult the clerk at the sports shoes store, according to their own situation Choose the right shoes.
As far as the number of steps is recorded, this need not be more, I believe you understand.
3: How to walk to lose weight?
To lose weight, you have to do:
* The speed of walking is at least 1 km every 10 minutes to lose weight!
* If you use a hand ring or a pedometer to count steps, then you have to walk 1000 steps in 10 minutes. The total number of steps you can walk and walk everyday is more than 6,000 steps to effectively lose weight!
Of course, we all have different heights and different leg lengths. So we are born with Habistars (150cm up and down), so conditions can be relaxed.
In general, walking to lose weight wants to be effective, at least to reach 20-45 minutes a day, in order to have a significant effect.
4: How to walk to lose weight better?
I know that you will not be able to meet a simple brisk walk, so I have come up with a walking weight loss program that is especially suitable for those who want to lose weight before summer.
The secret to losing weight is to walk at least 10,000 steps per day (100 to 120 steps per minute). However, it requires proficiency. It is best to give yourself three weeks to slowly progress:
Week 1: Skills
Before you start walking, take a 10-minute walk at a slower pace than usual. Don't forget to do a 5-minute warm-up before you start.
Take a straight line: Practice walking along an imaginary straight line, moving inside the feet along the outside of this straight line;
Cross walking: Still using this imaginary line, exercise your hips by moving your feet across both sides of the line;
Heel walk: Use your heels to walk, toes off the ground.
Second week: interval training
Ladder practice.
It's best to finish on a track, walk 200 meters at your fastest speed and slow down until the heart rate returns to 120 beats/minute. Next, walk 400 meters at the fastest speed and gradually slow down until Heart rate returned to normal.
Repeat this step, stretch the distance to 600 meters, then 800 meters, and repeat the entire process.
Week 3: Calories consumed
Alternately walk (burn 500 calories and last 75 minutes).
After 5 minutes of warm-up, walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then go at normal speed for 10 minutes, then walk 4 kilometers quickly, and then walk at normal speed for 10 minutes.
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