You can lose weight by walking briskly for 30 minutes every day. Things to note when walking briskly

　　Studies have shown that walking quickly for 30 minutes consumes 10 times more calories than ordinary walking at the same time.

　　Why do you lose weight faster if you walk quickly?

　　When walking fast, one foot will always land on the ground, but no matter how slowly you jog, both feet will be in the air for a moment, and the intensity of exercise felt by the body will be greater than that of fast walking. "Super jogging" is easier to warm the body than walking, and it can temporarily maintain a higher body temperature after the exercise. When the body temperature is at a high temperature, the basal metabolic rate will increase, which can help the body consume excess calories.

　　How does it count as walking quickly?

　　The speed and method of brisk walking vary from person to person. Those who want to lose weight female , walk at a speed of about 100 to 120 steps per minute, keeping breathable and conversational (heart rate about 120/min), 30 minutes a day, or taking advantage of 3 to 5 minutes of gaps in the day, such as walking the dog after dinner, throwing the household garbage into the recycling bin downstairs, visiting the mall or supermarket for half an hour after get off work, etc.

　　Accumulating 5,000 steps of brisk walking every day can not only exercise your feet, but also take care of the muscles of the whole body. Women who originally do not like exercise and have waist obesity can lose an average of 2 kilograms and reduce their waist circumference by about 3 centimeters in 2 to 3 months.

　　How to do a brisk walk?

　　We are not restricted by age, gender, physical strength, time, venue, etc. in brisk walking. It is more effective than walking, safer than jogging, and exercise The effect can be 30%-40% higher. It is one of the easiest and most effective aerobic exercises to adhere to. But it should be noted that when walking fast, the steps should be large, and each step should be more than half of one's height. When stepping, the heels touch the ground first, then the soles of the feet and toes touch the ground in turn, and then the toes push off the ground hard, and the knees should be slightly bent.

　　Five basic rules for walking fast

　　1. Apply force to the Dantian, keep the pelvis in a straight position, straighten the back and stretch as much as possible.

　　2. Take longer steps than usual (about 20% to 30%)

　　3. Maintain a speed of 6 kilometers per hour (100 meters forward per minute)

　　4. Maintain the speed of 4, bend your elbows to 90 degrees, feel your back muscles being affected, and swing your arms at a brisk walking pace.

　　5. During brisk walking, incorporate the squatting, flexing and stretching movements introduced later, three times a week, brisk walking for 20 minutes to 1 hour each time

　　Standard brisk walking for fitness should be done with your chest held high, your head up, and your strides, about 80 to 100 meters per minute. The upper limbs should swing with the rhythm of the steps, and the walking line should be straight.

　　Secondly, comfortable shoes and socks are an important aspect to prevent foot fatigue and are also the most basic. It is best for those who lose weight to prepare a pair of comfortable sports shoes for brisk walking, which can avoid the first contact with sports that may cause damage to muscles and joints. The soles must be comfortable, soft and loose.

　　The rest are moments of ambitious behavior. If a dieter wants to achieve obvious weight loss results, it is best to insist on exercising every day. If you are busy, you can complete it in sections, and exercise no less than 4 times a week. The most taboo words for losing weight are laziness and wrongdoing.

　　The last thing is the appropriate behavioral intensity. The most appropriate speed is for the loser to walk briskly while talking to his companions. If there is no rapid breathing sound, both parties can hear each other's conversation clearly. The brisk walking speed at this time is the most suitable.

　　If you want to achieve weight loss through brisk walking, you must not only insist on training every day, but also pay attention to your breathing, posture, intensity, speed, clothing and mentality during exercise. Every step and every detail meets the requirements, so that you can get twice the result with half the effort.