Today, Xiao Bian gives you 15 tips on how to walk and lose weight. It can help you improve your fat burning and energy consumption effects. Even if you take a walk, you can lose weight and build your body.
◎ Before you walk, you need to prepare these 6 things...
1. Establish your walking goal. Walking is really simple, anyone can do it, but it doesn't mean to lose weight. First, one must first determine how long it takes to walk, and how long it takes. Step 30 minutes to achieve weight-loss goals in a shorter period of time, or slowly and steadily, walking around your own home? Go ahead and set a goal.
2, walking does not take a long time, but emotion and timing is very important, different timing, coupled with the mood at the time, you also have to make adjustments to the way you walk, such as you are very anxious to feel very fast Stepping away, in turn slowing down the pace while allowing the pressure to disappear, while the physical and mental tone of the same, in order to play a role in weight loss.
3, compared to walking indoors, it is better to walk around at home. Often nest at home, or face a busy work for a long time, so it is not good for health or weight loss. May wish to go outside, contact the outside world, Take a look at the street outside and walk around nearby.
4. Take a deep breath before you walk. Breathing has a certain influence on the pace of walking. Adjust your breath first, then relax and then start walking again. This will help you to eliminate daily stress, especially if you walk around for a meal, you can also control appetite. , prevent pressure from eating.
5, find a pair of comfortable sports shoes, if you are accustomed to wearing high heels to work, then you can prepare a pair of running shoes in the office, at noon break to go out and walk. After work, do not hurry, go home for pairs of shoes, Walk comfortably and work better.
6. It's best to bring the heart rate watch before you walk, because the maximum heart rate is also the key to determining the walking frequency and speed. Use formula 220 - age = maximum heart rate to calculate your maximum heart rate, then when walking, measure your maximum with the heart rate meter. Heart rate, generally maintained at 60-80% is normal, if the heart rate is too fast we must reduce the intensity of walking.
◎ When you walk, you have to master these 9 essentials...
1. Seriously walk and try to avoid other pastimes. When watching TV, you often see people watching TV while doing fitness or running while listening to music. In fact, Xiaobian is not recommended! Because only Concentrate and exercise with one mind to consume more calories, so walk as much as you can.
2. Imagine yourself getting thinner while walking. It's best to use strokes on paper, or to use sentences to describe. This way you can get more positive energy, and you want to achieve this goal more and more. A steady stream of resources.
3, Try to make the senses sensitive when you walk. If you want to consume more calories, then it is best to speed up the pace, increase the pace, such as brisk walking.
But do not walk numbly. Stretch your body before you walk. Stimulate yourself from the inside out. Then you must feel the soles fully stepping on the ground. Every movement in this way is rigorous, and you feel blood. Flow, then walk around to admire the surrounding streetscapes, including scent, scenery and more.
4, there must be intervals to walk, can quickly increase the efficiency of fat burning, the calories consumed is usually 2 times. But do not always walk quickly, according to breathing to determine the speed, and walking time and distance is also You can't ignore it. It's best to combine the speed with the speed. For example, if you start a slow walk, let your physical activity open, walk a few minutes, then slow down and let the body and mind calm down.
5, Get used to walking on flat ground. You can challenge uphill and downhill. You need more physical strength when you go uphill. The effect is good, and you need to adjust the speed when you go downhill. This combination is also good.
6, Occasionally try to walk barefoot, it may feel strange at first, but you can get used to it slowly. Walking on the bare ground, you can consume more calories than usual, and exercise balance. Strengthen muscle strength.
7, from time to time to change the road to walk, take different places, give yourself a sense of freshness, weight loss power can last long, after walking the same place for 2 days, change the venue.
8, walking with relatives and friends to lose weight walking, always feel that they have not finished walking, if you walk with others, feel that time flies, looks like you can go more way, it is best to find their pace faster people together You can also urge yourself to go faster together and increase your calorie consumption rate.
9. Stretch your body after a walk, return to your home for a dog-type yoga, let lactic acid flow, and you won't feel sore muscles the next day.
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