It has become a popular trend for walking exercise to lose weight. Today we will tell you 3 tips that we should walk, when, how, and how much to get results. Learn how and conditions for getting effective exercises, such as the ideal duration and walking intervals. Just follow a few points and see the results !!
1. Walk 30 minutes a day - 1 hour.
The effect of walking exercise depends on the number of times, duration and level of walking. Although walking is not a strenuous exercise. But walking regularly is more effective than long walks, but less often for beginners. You should start by taking a slow walk once your body gets used to it for a while and then start walking faster.
To lose weight, typically walk at a speed of 6 km / h for 1 hour, 4 times a week for the amount of time the body starts burning fat. There are many opinions. Vary But in general Exercising for at least 20 minutes or more can result in weight loss. Even when walking the same distance Take the same amount of time
But the effects of exercise may differ. Depending on How fast you walk How is the walking posture? And the nature of the walking path If the goal is to walk 14,000 steps a day four times a week, but unable to set aside time to achieve that goal at once You can divide walking in the morning and evening for 40 minutes or more. If it is difficult to divide into two sections. To increase the frequency of walking Instead of reducing it to only 30-40 minutes.
Because the number of times is more important than the walking level and the duration as mentioned above If you don't really have time, at least split the walk into two 20-minute intervals. Always try to walk whenever possible. If you normally drive in a private car, switch to a bus or electric train to help you walk more. You should also walk up the stairs instead of using the elevator. Or escalator too
2. Walk regularly every day.
The most important thing for exercise walking is consistency, always trying to walk at the same time to result in exercise. May cause boredom until it quits midway Always walk when you have time, it is better. Walking at regular intervals every day Will be the most effective
3.When and how to walk
Waking up in the morning and exercising is a habit that will accustom your body to waking up early in the morning. And start the day with a light body People who start their day with exercise work more efficiently. And looks more confident Because in the morning The work of the autonomic nervous system is awake. If walking, exercise will help different nerves. In the body being stimulated Result in working well
In addition, taking a morning walk can help relieve anxiety. Help you feel relaxed And stimulate the brain with the ideal time for exercise is 10 o'clock in the morning because after waking up for a while. Your body will begin to relax. And breakfast is already digested to a certain extent So the digestive system works. Exercise during this Will stimulates the basal metabolism rate to be higher Therefore body fat is pulled out and used more throughout the day.
Good morning walks are also beneficial for brain health, increasing muscle strength. It increases the endurance and capacity of the lungs, and also helps to reduce obesity more effectively. But during this time The body is only relaxed to a certain extent. Therefore should adjust the walking level to be lower than normal Or not too heavy During cold weather The body should be prepared with a warm-up. Stretching the muscles and joints This will help prevent injuries. In a city full of air pollution Should wear a protective mask as well
For patients with respiratory diseases such as allergies, asthma, morning exercise should be avoided. Heart disease patients A stroke in the brain And high blood pressure Which the blood flow is not smooth Need to be extra careful
- A good morning walk should be 30 minutes brisk.
- a good walk for the evening Light muscle exercises for 10 minutes + power walking (power walking) walk faster for 50 minutes.
Tip Basic rules for walking exercise
● Use public transportation instead of driving in a private car.
● Walk to the bus stop. Or next train/subway station And get off one sign before reaching the destination Or one station
● Take the stairs instead of the elevator. And escalator
● Make time to walk to work. And walk back after work for 30 minutes each
You should walk for a distance of 3 kilometers a day.
● If there is an appointment, it should be time to arrive earlier In order to have time to walk around gently
There are countless ways to exercise that are good for weight loss. So why do you need to lose weight by walking? Walking is something for everyone, man or woman. Children or adults like it. Low rates of failure or giving up midway You do not have to be afraid that you will exercise too hard and have a negative effect on your health. Let's walk efficiently to lose weight !!!
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