How to use walking to lose weight

　　Instead of formulating an unrealistic weight loss plan for yourself, it is more effective to lose weight by starting from simplicity. Force yourself to go to the gym. Increasing the amount of exercise and dieting seem a bit passive, but walking is something you must do every day, so start with walking and let weight loss happen while walking.

　　Practice shows that when running and touching the ground, the gravity is equivalent to 3-4 times of the body, while when walking and touching the ground, the gravity is only 1-1.5 times of the body. This means that walking can protect you from more injuries than running. Walking training can enhance the circulation of the cardiovascular system, lower blood lipids, and significantly reduce risks. disease rates of morbidity, such as heart disease and cancer . It can also help improve bone density, which is beneficial to leg bones and spine.

　　Although walking does not burn calories as fast as running, the faster a walker walks, the closer the calories burned to the effect of running, or even exceeds it. Calculated at a pace of 8 km/h or faster, the calories burned are the same as running under the same conditions. As long as you persist, your weight loss goal can be achieved.

　　Implement a three-week training plan

　　Training according to our steps will help you reach a walking speed of 8 kilometers/hour after three weeks, which means you can burn 410 calories! While this training includes a lot of techniques and exercises, let's start with the first step.

　　Week 1: Mastering Skills

　　Starting to walk exercise Previously, we had to do at least two sets of the following exercises this week, walking at a slower pace than usual for about 1O minutes. Note that don't forget to do a 5-minute warm-up exercise before this.

　　walk in a straight line

　　On a track, road, or playground, practice walking along an imaginary straight line, with the insides of your feet moving along the outside of this straight line. This technique can help you find a more comfortable rhythm, and you can easily enter the state even if your body is at a disadvantage.

　　cross walk

　　Still using this imaginary line, work your glutes by moving your feet across the line on either side. This forces you to get used to the twist of your body when walking. Also, extending your legs from the hips and alternately bringing your pelvis forward will help you take longer steps.

　　heel walking

　　Walking with your heels and toes off the ground, it stretches and strengthens your calves and shins. This action can help you increase the strength of your push off the ground, giving you a powerful stride.

　　wrap around arms

　　Slowly wrap your arms back, then lift them up, then wrap them back and lower them. This will help you relax your chest muscles, arm muscles, and back spine so you can swing your arms to the maximum extent possible.

　　Week Two: Interval Training

　　Still don't forget to warm up for 5-10 minutes before doing the following exercises.

　　Ladder exercises

　　This training is best done on a track. Walk 200 meters at your fastest speed and then slowly slow down until heart rate Return to 12O/min. Next, walk 400 meters at your fastest speed and then gradually slow down until your heart rate returns to normal. Repeat this step, extending the distance to 600 meters, then 800 meters, and repeat the entire process again, starting with the longest distance and ending with the shortest distance.

　　walking rhythm

　　Choose a repeatable sign (e.g. a phone booth, a tree, etc.) and walk as fast as you can until you reach your first goal, then walk at a slower, normal speed to your second goal, then speed up to cover the distance between the two signs, then walk the same distance at a slower pace. And so on.

　　repeat

　　If your target pace is to walk 1.5 kilometers in 12 minutes, then walk briskly at that pace for 6 minutes, then walk slowly for 2 minutes, and repeat the intervals for 30 minutes.

　　Week 3: Calories burned:

　　There are two ways to burn calories, just choose one of them to practice.

　　Alternate Interval Walking (burns 500 calories, takes 75 minutes)

　　After a 5-minute warm-up, walk 4 kilometers at a pace of 1.5 kilometers in 12 minutes, then walk at a normal speed for 10 minutes, then walk 4 kilometers quickly and then walk at a normal speed for 10 minutes.

　　Long distance walk (burns 500 calories, takes 6O minutes)

　　During the warm-up process, pay attention to the technical points mentioned above, and then walk as fast as possible (1.5 kilometers in 11-12 minutes) for 1 hour.