Spring walking peak, how to lose weight scientifically

Spring is here, and summer is not far away. It's time to say goodbye to the fat on your belly. Maintaining a healthy weight requires a combination of diet and exercise. "Control your mouth and move your legs" is an eternal truth.

But what if you can't control your diet and can't stick to fitness? The medical community invites experts from the physical examination department to tell you: brisk walking is a good choice.

Brisk walking is a form of exercise between walking and race walking. It is safer than jogging, more effective than walking, has appropriate intensity, and is easy to stick to. It is the best exercise to overcome one's own laziness.

Healthy walking advocates walking fast and taking big steps to improve the body's balance. It is not limited by age, gender, physical strength, etc. It is a low-input, high-output aerobic fitness exercise. Healthy walking can improve metabolism, prevent diseases, promote mental health, delay aging, and improve intelligence.

The intensity and size of walking are often related to the heart rate and speed of walking. At present, the most scientific method to evaluate exercise intensity is the heart rate detection method. Generally speaking, people with good physical function are advised to maintain moderate intensity during walking, that is, to control the heart rate at 64% to 76% of the maximum heart rate. Maximum heart rate = 220-age. For example, the heart rate of a 40-year-old male during exercise should be (220-40)×(64~76)%=115~136 beats/minute. It is recommended to wear a sports bracelet for detection during exercise.

The easiest way to evaluate walking intensity is to measure it by cadence and speed. The recommended cadence and speed are shown in the table on the right.

While ensuring the walking speed, the stride (how far one step is) should also meet certain requirements. The following suggestions are made: ideal stride = height × (0.45~0.50). For example, for a person who is 1.6 meters tall, the ideal stride is 72~80 centimeters.

In the early stages of exercise, you can start at a slow pace, and gradually increase your heart rate according to your cardiopulmonary endurance and athletic ability, until your body feels hot or sweats slightly, but you can still talk during exercise (moderate-intensity exercise), and you can achieve your fitness goals.

Excessive body fat, especially abdominal fat, is closely related to diseases such as high blood pressure, type 2 diabetes, and dyslipidemia. The evaluation of body composition is of great significance to physical health. The simplest way to evaluate body composition is to measure BMI (body mass index), which can roughly determine whether you are overweight. If you want a more accurate measurement, you can use a body composition analyzer.

Doctors set up scientific weight management plans based on the subject's body composition, combined with muscle and body fat conditions. The analyzer can objectively and keenly reflect the changes in the proportion of muscle and fat in the subject's body during weight loss treatment, helping the subject to clearly understand the effect of weight loss treatment and strengthen their confidence in persisting in treatment.