Can fast walking help you lose weight? Keep walking fast to keep you away from obesity

Can walking fast help you lose weight? Keep walking fast to keep you safe from obesity. Exercise can help us expel toxins from the body faster, and we will feel fuller. It helps us to face life positively. Brisk walking is the simplest exercise. There are many ways to exercise. Now I will show you whether brisk walking can lose weight. The benefits of insisting on brisk walking will keep you away from obesity. Can fast walking help you lose weight? Keep walking fast to keep you away from obesity 1

Walking is known as one of the best exercise methods in the 21st century, 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.

Brisk walking, as the name suggests, must be as fast as possible, swinging your arms and taking long strides. The answer is yes, you can definitely lose weight!

For fast walking to lose weight, the time is a matter of time: if you insist on it for more than 7 days, you can lose at least 2 kilograms, and the muscles are tight, and it looks like you have lost 4 kilograms. Regarding the amount of brisk walking to lose weight, walk briskly for at least 20 minutes without interruption each time, preferably 40 minutes. The best effect can be achieved.

After you stop walking briskly, tap your calves with both hands as soon as possible to prevent the calves from becoming sore and from becoming partially thickened. The biggest problem with brisk walking to lose weight is persistence. After 3 days of persistence, you will find that your body is as light as a swallow, and you don't even feel tired when you go upstairs.

A few days before brisk walking, your thighs or calves will feel slightly sore. Use your hands to tap, press, knead, and pinch your calves and thighs to relieve muscle soreness.

The correct way to walk fast

1. Pay attention to your walking posture

When walking fast, you must have the correct walking posture. The walking posture determines whether we can walk fast correctly. And whether it has achieved the maximum effect of brisk walking. On your daily commute to get off work, walk whenever you can. Walking posture is very important. Keep your chest up, your belly in, your buttocks tight, and don't hunch your back. If you don't tighten your lower abdomen when walking, no matter how much you walk, your abdominal muscles will not be stimulated, and your lower abdomen will not shrink. In addition, a hunchback will destroy the body's sense of balance and reduce the effectiveness of walking.

2. Increase the walking stride

There is a difference between brisk walking and walking. If you want to lose weight, you can’t just walk as casually as usual. , must be treated strictly, walk seriously, and increase the stride length appropriately. Only by walking forward in stride can you exercise your thigh muscles and avoid the appearance of carrot legs.

3. The back heel touches the ground first

The back heel touches the ground first, rather than the entire sole of the foot flat on the ground. Put the center of gravity on the front foot. Every time you take a step, the front foot must touch the ground in the order of the back heel, the sole of the foot, and the toes. When walking like this, the back heel will naturally lift up, and the curve of the leg will become firm and well-proportioned.

4. Throw the bag to exercise the arms

Women usually carry a bag when going out. As long as it does not hinder others, they can use it as a "miniature sports equipment" to swing it back and forth. The action of swinging a bag can exercise your arm muscles. However, be careful not to swing the bag back and forth if it is too heavy, otherwise it will not only easily damage the shoulder joint, but may also injure nearby passers-by.

What are the benefits of brisk walking

Brisk walking was called "the best medicine for mankind" by Hippocrates, the father of medicine, thousands of years ago. There have been many studies It has been proven that regular brisk walking can improve the health of all parts of the body.

Mind

Prompts the brain to release endorphins, lifting the spirit and making the mood happy. Increases maximum ventilation of the lungs, enhances diaphragm muscle strength, relieves symptoms of chronic emphysema and bronchitis, and reduces the desire to smoke.

Back

Regular brisk walking can make our backs more toned, because the intervertebral discs bear the pressure caused by the jolts during running. Walking for a long time has a great effect on the spine, so many Joggers all have back pain problems. When walking briskly, the pressure on the intervertebral discs is similar to that when standing, so there is less risk of injury. At the same time, it can strengthen the back muscles to strengthen the spine.

Knees and feet

Bones also need exercise. Brisk walking is equivalent to weight training for bones, which allows the body to absorb more calcium and fight osteoporosis.

Bones

Nearly 4.1 million people in the United States suffer from knee joint pain every year. The key to preventing degenerative arthritis is to maintain an appropriate weight and maintain good muscle strength in the lower limbs through exercise. . Walking briskly puts less pressure on the joints and strengthens the muscles, which is certainly helpful. Patients with moderate disease who regularly engage in moderate exercise will suffer less pain than those who do not exercise.

Heart and Gastrointestinal

Brisk walking will not improve cardiopulmonary function, but will increase the burden on the heart? Walking lowers blood pressure, reduces the amount of fat blocking arteries, reduces the pulse rate at rest, and promotes the development of collateral blood vessels in the heart.

Helps gastrointestinal motility and reduces appetite

Brisk walking is not only simple and safe, but also good for fitness and disease prevention. It can also sweep away depression, making people happy and comfortable both physically and mentally. . Brisk walking is a perfect exercise, safer than jogging and more effective than walking. Can brisk walking help you lose weight? Keeping up with brisk walking will keep you away from obesity 2

Can brisk walking help you lose weight?

If you want to lose weight and find running very hard, you might as well try brisk walking. Walk quickly, and be sure to swing your arms and take long strides as much as possible. If you want to achieve the effect of losing weight, you must persist for at least 7 days. Then you can lose 2 pounds and tighten your muscles, making it look like you have lost 4 pounds.

Brisk walking is a way to lose weight. Walk briskly for at least 20-40 minutes every day. After you stop brisk walking, tap your calves as quickly as possible so that your calves will not become sore or thickened. When you first start walking briskly, you may feel slight soreness in your calves, thighs and other parts of your body. At this time, you can use pressing, kneading, and pinching methods to relieve the soreness in your leg muscles.

Benefits of brisk walking

Brisk walking can not only strengthen the body and enhance human immunity, but also accelerate energy consumption, lose weight, and maintain a beautiful body curve. . Research shows that adults walking for half an hour a day can increase their caloric consumption by 30%. Walking one kilometer a day can reduce about 0.3 kilograms of fat. Therefore, brisk walking is very helpful for people who want to lose weight and strengthen their body.

In addition, walking briskly for half an hour every day can prevent stroke, diabetes, heart disease, osteoporosis, etc. in the elderly. And walking at a faster speed has a promoting effect on the cardiovascular system. People with high cholesterol and high blood pressure can try brisk walking every day, which can reduce blood cholesterol levels and has a good therapeutic effect on lowering blood pressure.

Disadvantages of brisk walking

1. If you have heart disease, asthma, or people with poor cardiopulmonary function, you should stop brisk walking if you feel any discomfort from brisk walking, and Walk slowly.

2. When walking briskly, do not hold your breath or breathe through your mouth. Breathe through your nostrils.

3. Avoid walking quickly in cold, dry, and humid environments, and inhale warm and moist air.

4. It is best for diabetic patients to take an exercise ability test before exercising to observe changes in cardiopulmonary and blood sugar levels.

5. Do not exercise on an empty stomach, preferably 1.5-2 hours after a meal.

The correct way to walk quickly

1. Walking on flat ground will cause less damage to the joints.

2. Raise your head and chest, spread your shoulders, and keep your shoulders and hips on the same straight line perpendicular to the ground. If the hips are positioned back, it will increase the burden on the spine and waist, and the optimal exercise effect cannot be achieved.

3. Swing your arms naturally, not above the shoulder position. The pace should be fast, the center of gravity of the waist should be on the stepped foot, and the muscles of the whole body should be actively used when walking. This will help relieve low back pain and shoulder pain.

4. The walking speed should be determined according to your own condition. Walk briskly for 30-40 minutes every day, sweat lightly when walking, and the heartbeat should not exceed 130 beats/time. Elderly people over 60 years old should not exceed 120 times/time. After walking, you will be slightly panting and sweating. Can talk but not sing.