Walking is a very good training exercise. I believe many people are familiar with it. In fact, walking is a sport between walking and race walking. Of course, walking is very beneficial to people, and it is not dependent on age. , Gender, physical strength, etc. So, how long does it take for ordinary people to lose weight by walking? Next, let’s take a look at how long it will take effect.
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 straight, not only the posture is not good, but also the walking is difficult, and it is not easy to achieve the effect of weight loss. Pay attention to slowly tightening the lower abdomen when walking, and then slowly stretch it with the frequency of exercise. The abdominal muscles can be exercised 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 and slower. The correct approach is to relax your arms and allow your wrists to swing back and forth naturally, not higher than the 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.