Teaching you how to lose weight by walking, don't underestimate this exercise that everyone can do. If the method is not correct, it may have the opposite effect. Proper fitness walking should involve standing straight with your chest out and head up, taking large steps, walking approximately 60-80 meters per minute. The upper limbs should swing with the rhythm of the steps, and the walking path should be straight without zigzagging. Walk for half an hour to one hour every day, the intensity varies depending on physical condition, generally until you are slightly sweating. As long as you persist for three weeks, you will see significant results.
If you have decided to include walking in your fitness plan, there are several methods of walking exercises for you to consider:
1. Ordinary Walking Method
Walk at a slow or medium speed for 30-60 minutes each time, 2-3 times daily. This is suitable for leisurely walks in scenic places.
2. Fast Walking Method
Walk 5-7 kilometers per hour, exercising for 30-60 minutes each time. Keep your heart rate below 120 beats per minute during walking, which can invigorate the spirit.
3. Quantitative Walking Method
Includes walking on flat ground and slopes. For example, walk 100 meters on a 3-degree slope, gradually increasing to walking 15 minutes on a 5-degree slope, then walking 15 minutes on flat ground.
4. Arm-Swinging Walking Method
While walking, swing your arms rhythmically forward and backward, which can enhance the activity of the shoulder girdle and chest cavity. This is suitable for people with respiratory diseases.
5. Abdominal-Massaging Walking Method
Massage your abdomen while walking, which is very beneficial for people with indigestion and gastrointestinal diseases.
Maintenance after Walking Exercise
White-collar women may have to wear high heels all day due to work reasons, but note that leather shoes, especially the soles, must not be too hard, and the shoes must not squeeze the feet. After returning home from walking, it's best to go barefoot to completely relax. Pay attention to soaking your feet in hot water when showering, which can relieve foot fatigue. After showering, sit on the bed, relax your legs, and massage upwards with your hands, which can help promote metabolism and eliminate toxins. Strengthening leg flexibility is an effective way to prevent muscle stiffness. At work, sitting on a chair, stretch your legs straight, then do toe flexion and extension exercises. This small exercise can play a big role in beautifying calves.
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