Walking is effective for weight loss, but you must know these precautions

Fast walking is a very good form of exercise. Some people lose weight by fast walking. There is no doubt that fast walking has a good weight loss effect. However, because the pace of fast walking is relatively fast, it requires a higher heart rate function. Therefore, you must walk according to your actual physical condition. Otherwise, the consequences will be serious.

1. Benefits

1. Body shaping: Walking can help exercise the muscles and tendons of the whole body, and exercise a flat abdomen, well-proportioned calves and firm buttocks.

2. Weight loss: It is an effective exercise to eliminate excess fat and can also help you adjust your eating habits.

3. Therapy: Hiking can provide you with a good state of mind and make you understand more about your body.

4. Longevity: Walking 5 kilometers every day will keep you healthy and live longer.

5. Make friends: When traveling, you will meet many like-minded friends and expand your social circle.

2. Things to note when running away

1. The walking speed should be as fast as possible and never slower than walking. Special attention should be paid to maintaining the step frequency, which should generally not be less than 140 steps per minute.

2. Each walking session can last for 20 minutes. The pulse rate should reach about 150% of the calm level after exercise so that excess body fat can be effectively consumed.

3. Pay attention to your walking posture: your head should be slightly raised, your upper body should lean forward slightly, your shoulders should be relaxed, your back should be straight, your abdomen should be slightly retracted, your heels should touch the ground first, your steps should be as light as possible, your arms can swing naturally at right angles, your breathing should be even, and your mind should be concentrated. It would be better if you can simulate the posture and gait of race walking.

4. Gradually increase the amount of exercise (including time and speed). For example: in the first week, walk only 30 minutes a day at a slightly slower speed; in the second week, you can increase it by 10 minutes a day and your step frequency can be increased by 10%; after one month, you can persist in 40 minutes a day and your step frequency will increase by 50%.

5. Be persistent. It is not realistic to consume all the excess fat in the body within a week or a month. The so-called "immediate results" are extremely rare. If weight loss is not obvious after a period of exercise, you must be more confident and persevere.