Race walking to lose weight which part of the most reduce

Race walking is an exercise developed based on running, and is not limited by age, venue, equipment and season. Race walking exercise can effectively enhance the function of the respiratory system and cardiovascular function, and strengthen muscle endurance and strength. How about the effect of race walking for weight loss? Race walking to lose weight most which part? Please see below for details.

Race walking to lose weight?

Race walking for weight loss. Race walking fat burning efficiency than running, but easier to adhere to than running, is a low to medium intensity aerobic exercise; fat burning efficiency is far better than walking, weight loss effect than walking.

Race walking to lose weight most which part

Race walking and running and walking is the same as the whole body exercise, so the whole body has a weight loss effect. Race walking to lose weight can thin calves, thighs, tighten the hips, flatten the upper abdomen, small abdomen, tighten the waist, and shape the lines of the whole body.

Race walking to lose weight the best length of time

Race walking effect is similar to fast walking, weight loss and fitness effect is extremely strong, applicable to a wide range of people, it is recommended to exercise every morning and evening, more than 5000 meters per day. Race walking for about 20 minutes, will officially burn fat. If you can insist on walking 10,000 steps a day, more consumption of the usual ordinary walking more than 10 times the fat. Special emphasis, race walking to lose weight must be adhered to every day to be effective.

How to race walk to lose weight

The first week: skilled skills

Before you start walking exercise, walk at a slower pace than usual for about 10 minutes. Don't forget to do a 5-minute warm-up exercise beforehand. Walk in a straight line: Practice walking along an imaginary straight line with the inside of your feet moving along the outside of this line; Cross walk: Still using this imaginary line, exercise your hips by crossing and moving your feet along both sides of the line; Heel walk: Walk with your heels, toes off the ground.

Week 2: Interval Training

Step Exercises. Best done on a track, walk 200 meters as fast as you can then slowly slow down until your heart rate returns to 120 beats per minute, next, walk 400 meters as fast as you can then gradually slow down until your heart rate returns to normal. Repeat this step to lengthen the distance to 600 meters, then 800 meters, and then repeat the whole process again.

Week 3: Burning calories

Alternate interval walking (burns 500 calories and needs to last 75 minutes). After a 5-minute warm-up, walk 4 km at a pace of 1.5 km in 12 minutes, then 10 minutes at a normal pace, then 4 km at a fast pace, then 10 minutes at a normal pace.

Race walking tips

Race walking pace

The faster the tempo is walked, the greater the calorie burn, but this does not mean increasing the pace. On the contrary, the best way to race walk should be to increase the pace and decrease the stride length.

Arms and breathing should be in place

Race walking to actively swing the arms so that the lower arms are about 90 degrees, rhythmically swing to the back of the hips, and up to the same height as the shoulders; forward, using the rebound force of the cane touching the ground to push the body forward. With slow and deep breathing, move forward in large and fast steps. The post-exercise performance is drenched in sweat, body surface temperature increases, and quickly enter the fat loss state.