Walking is one of the essential exercises in our daily lives and is an excellent way to stay fit. However, with the increasing development of transportation, few people spend a lot of time walking every day. But for overweight individuals, walking is an absolute must-do exercise for weight loss. Mastering the correct walking method and persistently putting in effort will give you excellent results in losing weight!
The most suitable speed for walking to lose weight
Firstly, speed is crucial. You can choose to walk 4 kilometers in 12 minutes, followed by a 10-minute walk at a normal speed to recover. Then, repeat this pattern of walking 4 kilometers at the faster pace and walking 10 minutes at the normal pace. Alternatively, you can maintain a brisk walking posture for 30 to 45 minutes or take long strides at a fast pace. The speed should be around 120 to 140 steps per minute.
Walking two hours after dinner is most effective
Walking can be done anytime and anywhere, but the effectiveness of walking is not the same at all times. For those who want to lose weight, it is best to walk two hours after dinner. At this time, the amount of fat accumulation is at its peak, making it easier to burn fat through walking.
Maintain the total duration
If time is limited, you can also divide the concentrated walking time of 30 minutes to 1 hour into various fragmented time periods, but the total duration should remain the same.
The distance for each walk
The ideal distance for each walk is around 5 to 10 kilometers. You can gradually reach this level based on your own situation. The faster the speed, the better the effect, but you should not overexert yourself. Gradually increase the requirements and speed according to your physical condition. Avoid excessive walking. It is important to progress gradually based on your own condition.
Adopt the correct posture for walking
Correct posture: When walking, land with your heels first to avoid the center of gravity on your calves and prevent swelling. When taking a step, land with your heels first and shift your center of gravity completely to the front foot before lifting the other foot. This reduces the likelihood of swelling. When climbing stairs, consider the height of each step and try to skip two steps at a time to tighten your glutes and leg muscles. When stepping onto a step, land with your heels first to avoid the center of gravity solely on your calves, which can cause thick calves.
Consistently walk every day
Walking is the most suitable exercise for healthy weight loss. It has great benefits for preventing aging, adult diseases, and maintaining overall health, which has gained worldwide attention. If you consistently walk for 30 minutes to 1 hour every day, combined with the assistance of Amy's rapid effect set, you will see significant results in 2 to 3 months.
