Walking is the best exercise for weight loss. The effect of walking on weight loss

　　Walking is the best exercise for losing weight

　　Walking hailed as the best of the 21st century exercise One of the methods is not only because it is not limited by time and space, but also the walking speed can be fast or slow, thereby achieving different fitness effects. Many people are worried about losing weight. In fact, walking is the best way, but people treat it too casually.

　　First of all, speed is very important. You can choose to walk 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes to recover, then walk 4 kilometers at this speed, and then walk at a normal speed for 10 minutes, and so on. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk briskly with long strides. Keep the speed around 120 to 140 steps per minute.

　　Walking can be done anytime and anywhere, but the effect of walking is not the same at any time. For people who want to lose weight, the best time is two hours after dinner. Because the fat gain is at its maximum at this time, it is easier to lose fat by walking at this time.

　　If time is limited, you can also spread out 30 minutes to 1 hour of concentrated walking into various scattered time periods, but keep the total time unchanged.

　　The optimal walking distance each time is about 5 to 10 kilometers. You can also gradually reach this level according to your own situation. The faster the speed, the better the effect, but you should do it within your ability, and you can gradually increase the requirements and speed according to your physical condition. Pay attention to the increase in volume and don't go crazy. The key to persistence is to take it step by step according to your own situation.

　　If you insist on walking like this for 30 minutes to 1 hour every day, you will see the results after 2 to 3 months. Moreover, according to research from Harvard University in the United States, if you walk like this for 30 minutes every day, you can achieve the miraculous effects of losing weight and extending your life.

　　How effective is walking exercise in losing weight?

　　Walking and Medical Walking Walking is a simple, easy and effective aerobic training method, suitable for obese people who are older and in poor health. According to the condition and physical strength of the exerciser, a certain distance, walking slope, speed, number of breaks and time in between are prescribed. Walking can effectively reduce body fat, and consumes fat more obviously than strenuous exercise. Walking can not only reduce fat, but also strengthen muscles. Therefore, some people suggest walking instead of dieting, because dieting can reduce both fat and muscle.

　　Examples of commonly used walking routes: ① 200-600 meters flat road: walk at a speed of 30-50 meters/minute, resting for 5 minutes every 100 meters. ②800 to 1600 meters of flat road: walk at a speed of 50 to 100 meters per minute, taking a 5-minute rest during and at the end of the journey. ③2000 meters of distance: There are two short sections of slope (about 100 meters) with a slope height of 5 to 10 degrees, and the rest is flat road. Walk 1,000 meters at a speed of 40 to 50 meters per minute and rest for 8 minutes. On the return trip, walk 1,000 meters at the same speed and rest for 8 minutes.

　　Walking is best done in beautiful surroundings, next to trees, flowers and hills. It is best to do it under the guidance of a doctor.

　　When walking, it is required to be in a happy mood and relax the muscles. If it is combined with upper arm activities and massage, the walking effect will be better. If it is combined with breathing and mindfulness of the Dantian or Yongquan points, it can play the dual role of walking and Qigong.

　　Key points for walking to lose weight

　　1. Even if you can’t walk the whole way to and from get off work, you can get off the car in advance when you are about to reach your destination and walk as much as possible to cover the remaining distance.

　　2. Wear soft-soled sports shoes, flat shoes or non-slip shoes, and change into shoes that match the environment when you arrive at the unit.

　　3. Keep your back straight and your chest open. This is also an ideal breathing posture.

　　4. Lift your hips as much as possible, stand on tiptoes slightly, touch your heels first, and shift your body weight to the outside of the soles of your feet, and then to the part under the soles of your feet close to the roots of your toes.

　　5. Keep your body in a relaxed state and breathe rhythmically.

　　6. Wear a mask when the air quality is poor and wash your face after arriving at the unit.

　　7. Bring a bottle of water on the road. If you are thirsty, drink less water.

　　8. Do not drink a lot of water just after walking, otherwise you will easily feel tired and increase the burden on your gastrointestinal tract.