Walking is the most basic form of exercise. According to the walking speed, if the speed is more than 4.5 kilometers per hour, it means fast walking, 3.6 kilometers per hour means slow walking, and if the speed is less than 3 kilometers per hour, it means walking. But no matter what form of walking, it is an effective exercise for the body and a feasible measure to lose weight.
Generally, after getting up in the morning, walk quickly for 30 ~ 45 minutes at a time. Note that the highest heart rate should be controlled below 120 times per minute, and it is appropriate to walk at a speed of 5 ~ 7 kilometers per hour. Fleur, a famous American doctor of medicine, found that walking for 30 minutes every day is not only good for health, but also can stimulate positive will. Generally speaking, the place to walk quickly is flat roads and sports fields.
The efficacy and function of brisk walking
Cultivating the habit of "walking fast" can not only reduce fat strongly, but also prevent arteriosclerosis.
The fact that walking is beneficial to prevent aging and adult diseases and keep healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.
One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes at a time, four times a week for 20 weeks. The results show that:
① viscosity (maximum oxygen uptake) increased by 30%;
② At rest, the pulse number decreases and the cardiac function improves;
③ The average weight loss was 65438±0.3kg；;
④ The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
The daily walking time starts from 10 minutes, and gradually increases after getting used to it. The ultimate standard is to walk for 40 minutes every day. The more body fat (high fat rate), the more fat you lose. In other words, walking to lose fat is very effective. Many people have lost weight, and even many people have successfully completed their weight loss plan in the ideal state of 1 month 1 kg. And because the fat is reduced, it can be said that walking is the most suitable exercise for healthy weight loss.
If you really want to improve your health through walking training, you must insist on fishing for three days and drying the net for two days, which will never have an effect. You may feel tired at first, but if you can stick to 12 weeks, you won't feel tired if you walk for a long time after you get used to it, and you will feel uncomfortable if you don't walk.
The benefits of walking quickly
In addition to strengthening bones and muscles, improving exercise efficiency, preventing osteoporosis, strengthening brain and improving intelligence, improving work efficiency, promoting gastrointestinal peristalsis, stimulating appetite, preventing constipation, accelerating energy consumption, losing weight and shaping, brisk walking can also enhance cardiopulmonary function, regulate and improve blood lipid, and enhance insulin function, which has a good preventive and therapeutic effect on cardiovascular and cerebrovascular diseases and diabetes.