Nowadays, more and more people, especially obese people, have such questions: "I eat very little and have more than 10,000 steps every day, but my weight has not changed, and I have even increased? What's going on?" Today we will talk about the topic of "walking".
The key to affecting weight loss is not the number of steps 10,000 steps generated in daily life or work, but the speed of these 10,000 steps, and how long it takes to decide. That is to say, the speed, intensity and time of walking . Many walking in life are actually meaningless. Walking that only focuses on the number of steps and ignores intensity will not achieve the purpose of fitness or weight loss. But if you want to lose weight by walking, you need to follow these three standards:
1. Speed:
Under normal circumstances, our walking speed is 1 km per 15 minutes, but the walking speed is at least 1 km per 10 minutes to achieve a good weight loss effect. It is mainly to make the heart rate quickly reach the fat-burning heart rate when walking briskly.
Why should we achieve fat-burning heart rate? Because the body needs more energy when exercising, the heart will be beating faster and harder. When the heart rate increases, oxygen will be transported to muscle cells, which can break down more glycogen and fat to provide energy to muscles.
The greater the exercise intensity, the greater the heart rate. When estimating the heart rate during exercise, we need to know several different types of heart rates:
◎ Quiet Heart Rate : When measuring during rest, it should be between 60 and 100bpm.
◎Maximum heart rate: is calculated using 220 minus the age of last year. For example, if Xiaohong is 30 years old, his maximum heart rate is 220-30=190bpm.
◎Target heart rate: is measured during exercise and is calculated at 50~85% of the maximum heart rate. Generally speaking, 50~70% of the maximum heart rate is moderate exercise intensity, and 70~85% is vigorous exercise intensity.
2. Strength:
If you are walking slowly, the intensity is too low and you may stay at the level of physical exercise. When taking steps, you should strode forward and stretch your thigh muscles at each step.
takes the initiative to walk at least 6,000 steps per minute every day, at least 3 times a week. It is best to exercise until your body sweats slightly, which means that your breathing and heartbeat should be faster than usual. The best distance for each walking is around 5 to 10 kilometers. But you must do your best and gradually increase the requirements according to your physical condition. Pay attention to the increase in volume and don't go wild.
3. Time:
It is best to choose to walk in the early morning or 1 hour after dinner, with the cumulative time per week reaching more than 150 minutes. If you are happy today, run for 1 hour, and if you are unhappy tomorrow, walk for 20 minutes. It seems that I exercise every day, but this casual exercise method will not have obvious weight loss effects.
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