The right way to lose weight by brisk walking

Now there are many people like to use brisk walking to lose weight, but some people have questions, why obviously they also adhere to a period of time, did not see a significant effect? In fact, as long as your method is correct, brisk walking for weight loss is still very effective. So what is the correct way to lose weight by brisk walking?

The correct way to lose weight by brisk walking

Do 5 minutes of warm-up exercises before brisk walking

Before doing a brisk walk to do arm extension, both legs stretching and other movements, about 5 minutes of exercise, you can make the body slightly warmed up, you can start brisk walking, can prevent body aches and discomfort. Can also be in the brisk walk just 5 minutes at the beginning of the slow pace to help themselves warm up.

Brisk walking time control in 40-60 minutes

Want to lose weight by brisk walking, the time can not be too short, and about 40 minutes is the best time. Both can burn fat and not too tired, brisk walking time to do more than 60 minutes, so as not to exercise too much intensity, resulting in sports injuries.

Weekly brisk walking at least 5 times

Each week the number of brisk walking can not be less than 5 times, so as to ensure that brisk walking can bring about weight loss effect.

Fixed speed of brisk walking

The speed of brisk walking also affects fat breakdown. The faster the speed, the more fat is consumed. General stride length 1000px (normal stride length), step frequency 150 ~ 180 steps / minute, 10 minutes to carry out the distance of 600 ~ 720 meters. And the daily brisk walking walking step frequency should be fixed, each brisk walking speed as much as possible to maintain the same. This can accumulate a certain weight loss effect every day, but also to form their own fast walking speed of inertia, will not have a speed every time fast walking.

Brisk walk walk 5-10 km or so

Regardless of the size of the exercise intensity, the human body is the first functional substance to be activated during exercise is sugar, fat consumption ratio is not large. For example, walking 100 meters, fat consumption of only 2%, while 10,000 meters, it is up to 90% or more. This shows that the longer the distance of walking, the more obvious the fat consumption will be. The distance of about 5-10 km is the best, which can be completed in the best time of 1 hour and also meets the distance of fat consumption.

The correct posture of brisk walking

Posture of head, shoulders and chest

Head up and chest out, look straight ahead. Open your shoulders and relax with your arms hanging naturally. This helps the upper body to stretch and the arms to relax.

Arm posture

Your arms should be bent to 90 degrees when you swing. The arms do a back and forth swing rather than a left and right swing. And it should be close to the sides of the body. The posture of the hands is natural, with an empty fist, that is, the hands are half-clenched into a half-fist.

Abdominal posture

Tuck in your abdomen. This will make you feel higher, steadier and straighter. It also allows your back to be unconsciously straight. It helps to reduce the abdomen and flatten the belly.

Hip and thigh posture

In a brisk walk it is the hips, not the thighs, that drive your walk. But let your hips be naturally loose. Walk in small, quick steps to be natural. This drives and strengthens the hip muscles when walking briskly, which not only burns body fat but also lifts the hips and makes them firmer and more elastic.

Posture of both feet

When landing, land with your heels first to prevent your calves from getting thicker. After the weight is completely shifted to the forefoot, the other foot is lifted again, and this way the foot is less likely to be edematous.

Brisk walking note which enhance weight loss effect

After the brisk walking attention to relax the calf belly

When walking the calf muscles are in a state of tension, after a brisk walk, you can stretch the calf belly exercise, such as using warm water to soak the legs, the calf belly massage, etc.. Relieve the tension in the calves and promote blood circulation in the calves.

Try to wear flat-heeled shoes

Try to wear flat-heeled shoes, preferably sports shoes or non-slip shoes. Shoes with heels can affect the speed of fast walking and can easily cause foot injuries. In addition, shoelaces should not be tied too loose or too tight, otherwise it will make the feet premature fatigue, and prone to injury.

Do not stop during the brisk walk

Continuous time up to 30 minutes, 40 minutes or more is best. A breath to walk down, do not walk to stop, stop, the effect is extremely bad, will be discounted by 50%.