We all know that there are many benefits of long-term exercise, but there are some sports that are not suitable for us, and the emphasis on different sports is also different, so we need to pay more attention to the emphasis on this sport when exercising. How long does it take for a girl to lose weight by walking to see results?
How long does it take to lose weight by walking?
It is recommended to walk 40 to 60 minutes a day. The specific number of steps varies from person to person. It is recommended to maintain 120-140 steps per minute, or even more than 140 steps.
The benefits of daily walking
1. Improve cardiopulmonary function and endurance
is prominently manifested in reducing the heart rate at rest and during exercise under the same load, as well as increasing lung capacity, which can reduce the risk of cardiovascular disease and cardiac emergencies. If a cardiac emergency occurs, it can also reduce its severity;
2. Weight loss
Insisting on walking exercise can significantly reduce body fat weight, reduce body fat percentage, increase and maintain muscle weight, endurance and strength;
3. Promote bone and joint health
can increase bone density, bone and joint strength, increase the strength of ligaments and tendons, prevent damage to various bones, joints, muscles, and tendons, and reduce the risk of osteoporosis;
What are the misunderstandings of walking
1. No lower abdomen
Walking with a small belly, not only does not look good in posture, but also difficult to walk, it is not easy to achieve slimming effect. Pay attention to slowly tighten the lower abdomen when walking, and then slowly stretch it with the frequency of exercise. It can exercise the abdominal muscles well between the rest and the rest.
2. Twisted limbs
Some people like to shake their arms when walking, and think they can increase the amount of exercise. In fact, if the arm swing is too large, but the pace cannot be kept consistent, it will reduce the effective exercise level of walking, and it will become more tired as you walk, and the speed will become slower. The correct approach is to relax your arms and allow your wrists to swing back and forth naturally, not higher than shoulders.
3. Walking with weight
Some hikers carry backpacks and other items. If they carry too heavy things, their knees will be overloaded and will be easily injured. The weight should be carried so that they do not feel strenuous when walking.
4. Quickly walk and stop
Many people start without warming up, which tends to strain their muscles. Therefore, if you stretch moderately before walking, you can increase the speed when the feet are warm. Don’t slam the brakes when you want to rest. Slow down before stopping.