Liu, chairman of the Republic of China Fitness Association, said that time and speed are the key to walking to lose weight. (Photo/Huang Zilun) Modern people live a busy life, coupled with uncontrolled diet and lack of time for exercise. It was not until they were out of shape that they exclaimed "miserable"! Liu, chairman of the Fitness Association of the Republic of China, said that with the implementation of the "333 Movement" plan of the National Health Bureau, many people chose to walk. The so-called "333 exercise" means doing aerobic exercise for 30 minutes three days a week, and keeping the heart rate at 130 times/minute. But if you want to lose weight by walking, time and speed are the key.
Chairman Liu pointed out that the walking speed can be set in two States: "fast walking" and "full walking". "Fast walking" means that the speed is 5.4km/hr, and it can consume about 4.2 calories per minute; "Go all out" means that the speed is 7.2 km/hr, and you can consume about 7.2 calories per minute. To put it simply, if the exercise intensity is divided into 1- 10, 1 stands for slow walking, and 10 stands for 100-meter sprint, then "fast walking" and "fast walking" are about 5-7.
What should I do with the correct walking posture?
Chairman Liu's suggestion can be divided into two parts: "upper body" and "lower body", and each part can be broken down into three principles of action. He showed the following:
Upper part of the body
1. The arm naturally bends at 90 degrees to the upper body. Don't be parallel to your body or too stiff.
Principle of upper body movement 1. (Photography/Huang Zilun) 2. When the arm swings forward, the fist position is toward the chest; When the arm swings back, the fist is at the waist. Swing naturally, not too high or too low.
Principles of upper body movement II. (Photography/Huang Zilun) 3. When walking, imagine that there is 1 line pulling up above your head. The upper body needs to be naturally straight. Don't bend over, in order to exercise abdominal muscles and back muscles.
Principle of upper body movement III. (Photography/Huang Zilun) Lower Body
1. Heel landing first can reduce the stress of knee joint and ankle joint.
Principle of lower body movement 1. (Photography/Huang Zilun) 2. Relax your knees, and don't use excessive force on your knees and legs to avoid damaging your knees.
Principles of lower body movement II. (Photography/Huang Zilun) 3. According to the personal physical load, choose the way of "walking fast" or "walking all the way".
Principle of lower body movement III. (Photography/Huang Zilun) How to make good use of daily editing?
Rao Lijun, a nurse practitioner in Songde Hospital of Xiehe Hospital, cited four examples to explain how to use the debris time to achieve the purpose of walking and slimming.
Office workers who take bus or MRT can get off at 1 station in advance and get a 5-minute walk time of10-/kloc-0.
If you can take the stairs, try not to take the elevator, so you can climb the stairs to achieve the purpose of exercise.
Eating at noon during working hours is not called takeout. Go out and buy as much as possible, and you will get a chance to walk.
Mother-in-law and daughter-in-law can stand still while watching eight o'clock or a series, and then rest during the advertising time. After a program, you can exercise for at least 30 minutes.
Rao Lijun stressed that people can also bring another suit of clothes suitable for walking, change clothes after work and walk home, or make a special trip to sports centers and gymnasiums. So as to concentrate on walking and enjoy "thinness" easily.
The National Health Bureau also suggests that adults can achieve the most basic health effects as long as they achieve 150 minutes of "moderate physical exercise" or 75 minutes of "strenuous physical exercise" every week. ACSM, the American Sports Medicine Association, also pointed out that repeated short-term exercise (8-1 0 minutes) within1day can also bring benefits to health and physical fitness.