Hi everyone, my name is Yumi Love Fitness.
Now that we have entered the era of artificial intelligence, mobile phones come with many functions, including "step counting software".
As long as you bring your mobile phone every day, you can know how many steps you took on that day at night, as well as a ranking of steps. Many people enjoy it.
We often see people walking 10,000 steps easily every day, and they say that they have lost weight through daily walking.
So the question is: if you walk 10,000 steps a day, can you really lose weight?
1. The process of walking 10,000 steps
At a normal speed, each step takes a distance of 60cm, and 10,000 steps are about 6KM.
Everyone's walking speed is different, and there will be differences in time. Slow walking takes up to 120 minutes, while fast walking only takes 60 minutes.
Walk 10,000 steps. It is a medium-intensity training method that can achieve the effect of running for 30 minutes.
If you use the heel to land and then transition to the forefoot, this method is more comfortable, the calf will not have too much force, but the speed is too fast and the time is too long, which will easily cause pressure on the knees and ankles .
If you use the forefoot to land, the calf muscles are always contracting, so the calf is easy to thicken, and the forefoot and calf are prone to soreness, but it puts less pressure on the joints of the lower limbs.
2. Can I lose weight by training every day?
If you really walk 10,000 steps a day, you can naturally lose weight. The prerequisite is continuous training.
Because walking is the same as running, rope skipping and other aerobic exercises, it takes a long time and exercise distance to be effective.
If you only rely on step counting software, you will stop during the day until you make up the number of 10,000 steps at night. Although the goal is achieved, the effect of weight loss will not be achieved because the pause in the middle is too long.
If your speed is too slow, it is equivalent to walking, the calories burned will not be enough, and the training process will be more difficult.
So you need to complete the walking goal of 10,000 steps within the specified time, and don’t interrupt the training for too long.
For example, if you set to finish 10,000 steps in 90 minutes, if you are too tired, you can slow down appropriately, and you can rest until the end. If you stick to it, you can consume 300-400 calories every 1 time, stick to it every day Can lose weight.
3. Some suggestions
If you simply count steps, it is more difficult than running, because you have to make up 10,000 steps to end the training, and you can’t stop until the specified number. This way It has not been "different from person to person".
Because everyone’s physical condition is different, if middle-aged and elderly people are allowed to walk 10,000 steps a day, not only will it not strengthen bone stiffness, but it will accelerate knee wear.
There is a big error between the pedometer software and the actual number of steps. The above numbers are for reference only. Sometimes you have not walked, but it shows 1200 steps, or you have walked 2000 steps, but it only shows 500 Steps, so looking at the software is inaccurate.
Therefore, I personally recommend walking training in a timed manner,Rather than simply looking at how many steps have been taken.
If you have good physical fitness and do not have any joint problems, you can walk for 30 minutes a day or 1 hour every other day.
If you have poor physical fitness and have some joint problems, you can walk for 10 minutes a day or 20 minutes the next day.
Note: Be sure to wear running shoes with good shock absorption, do not wear flat shoes, sandals, cloth shoes, leather shoes for training. At the same time, the pants should be looser, do not wear jeans or tights, this will affect the distance and speed of step forward.
is written at the end:
Walking 10,000 steps a day, this method is not suitable for everyone, and this method of step counting also has a big error, because no one will count during training. Only use software to detect data.
It is best to choose timed training. Choose the time according to your physical fitness. The minimum should not be less than 10 minutes, and the longest should not exceed 1 hour. If the time is too short, it has no effect. If the time is too long, it is easy to overtrain or get injured. , These should be avoided as much as possible.
.It is possible to lose weight by walking, but it is not based on the numbers, but on the time-Youmi love fitness
