Walking weight loss weight coup

Walking can also lose weight, this is true? Yes, that is true. Now in the U.S. and China's Taiwan and Hong Kong, many people lose weight walking to lose weight using good results obtained.

 
How to lose weight and walking Some people might ask: "Why do we walk every day, or a fat?" The reason is that weight loss is different from ordinary walking walking method, it needs a little speed, but also to carry out regular speed.

 
Points with speed, walking is divided into three types: a time a little faster than usual, with an average speed of about 1 hour and 4.8 km; an average speed of about 1 hour is 6.4 km, the last one is walking faster method The average speed is 1 hour and 7.2 km; two feet from the pace as brisk walking a straight line, which moves the most help to lose weight.

 
To get walking to help lose weight, have to pay attention to 2 points: one is guaranteed at least 3 times a week, every 20 minutes, and then there is the need to finish quite a fast pace the distance, so as to burn fat.

 
It is estimated that in the case of natural breathing to walk, so to maintain the highest heart rhythm (maximum heart rate is 220 - age, number) of 50-65%, and can enhance the effectiveness of aerobic exercise, the effective consumption of body heat.

 
Why must every time to ensure that more than 20 minutes to walk it? Although aerobic exercise as brisk walking, but began to do with sugar as the main consumption of energy, about 20 minutes later, before burning fat. Consumption of about 1 kcal walk 30 steps, to burn off 300 calories, then walk 10,000 steps a day or more.
Correct posture to enhance weight loss rate of why some people walk every day, it still is a fat? In addition to fast enough, this may pose is not right, but not the correct posture will make weight loss greatly reduced. To achieve the best weight loss, walking step to exaggerate the speed, arms swinging, head high.

 
Head and neck should be an extension of the spine, feeling his head to heaven and back naturally straighten. Shoulders stay relaxed, tighten the abdomen, not Alice ass, and so can prevent low back pain caused by position error.

 
Arms close to body, elbow bent 90 degrees easily, close to the body swing, holding a fist, the heel touch the ground, feet forward, rolling, and then toe forced to move forward, that every step forward must be to press the heel first, then feet, and then the order to find and toe.

 

 
Three walking weight loss program is the ideal outdoor location unfortunately, it is best hillside areas, of course, can also be done indoors, as in the gym can take advantage of treadmill. Can be either outdoor or indoor walking reference to the following three training programs carried out in one or a combination.

 
3-6 words per week, every 20-60 minutes. If you want to go to secondary from primary, you should adhere to the primary program of exercise, that you have completed the program requirement. Then walk your plans according to intermediate week. Successful implementation of the scheme if the intermediate, advanced planning can go.
A, walking training program based on the primary stage: This stage is the basis for ambulation training. Walk 3-4 times per week. Walking speed can be faster than walking, walking time to ensure that every 15-20 minutes, then slowly increase the walking speed and increase the walking time.

 
1-2 weeks: at this stage focus on training your walking posture, shoulders relaxed, shoulder blades slightly shrinking, chest, abdomen, walk 3-4 times a week. 3-4 weeks: You should be 5-10% faster.

 
If you are the walking speed in 1-2 weeks, 4.5 km / h, you can speed up to 4.7-5 km / hr. 5-6 weeks: choose a small slope where the walking training.

 
B, Intermediate training program on foot for 1-2 weeks: interval training ratio of 2:2 (brisk walking for 2 minutes, then walking for 2 minutes.) 3-4 weeks: interval training ratio of 3:2 (brisk walking 3 minutes, then walking for 2 minutes) or (brisk walking for 2 minutes, then walking 1 minute). 5-6 weeks: interval training ratio of 3:1 (brisk walking 3 minutes, then walking 1 minute).

 
C, high-level walk training program choose the best location on foot slope areas. The first 2 minutes walk uphill, heart rate, maximum heart rate is 85%, and then downhill for 2 minutes, the heart rate dropped to 60-65% maximum heart rate. This training includes speed training. Walk one last look to lose the fat on the buttocks and thighs.

 
Week 1: a slight change in the rhythm of walking training; in a relaxed pace, such as 4.8 km / h speed began to walk, so that your heart rate is about 65% of maximum heart rate, and then walk uphill faster pace, repeat the exercise . 2-4 weeks: The walking speed increased to 6.4 km / hour. 5-6 weeks: walking speed and then increase to 7.2 km / hour.

 
4 key 1 walk to lose weight, training intensity: beginner, the best slower walking speed, watch your heart rate. From sports medicine, for both men and women, the best training in the pulse per minute, the maximum heart rate should be 75-80%, or (220 - age) x (75-80)%, for example, pulse of 30 years of age should be 143 - 150 beats / min between the weight or health status of individuals can re-adjust.

If excessive foot movement, more than the specified value for heart rate, immediately reduce the walking speed and reduce the walking time. 2, warm-up activities: walking slowly is best to relax for ten minutes to fully warm up.

 
Walking is swinging his arms, shoulders rotate, conscious breathing. Warm-up activities should be sweating a little. 3, relaxation activities: walking, it should be relaxing activities. Then do the legs, chest and back at least 7-10 minutes of stretching activities.

 
4, weight-bearing walking so that walking can increase the consumption of calories, such as carrying a backpack away. 2-3 kg of weight you can, too heavy can cause back pain. Strap should be wide, with the back contact surface of the material permeability is better.