How to take a walk to effectively lose weight?
How to take a walk to effectively lose weight?
Don’t underestimate this everyone will sport, if the right way, is likely to be counter-productive.
Proper fitness walking should be to lift the chest rise to take long steps, roughly 60~80 meters per minute. Arm should swing to the rhythm of, and take the line straight, not the left bend and turn right. Half an hour to 1 hour on foot every day, the intensity to vary depending on the physical fitness, often sweating slightly. If we stick to 3 weeks, can be seen having an effect.
If you have decided to walk their own fitness programme, that there are several walking training method for your reference:
1. the ordinary walk method
Walking with slow and medium speed, 30-60 minutes, 2-3 times daily. Appropriate in a picturesque place of leisure.
2. fast walk method
Walk 5-7 km/h, 30-60 minutes of exercise at a time. Heart rate while walking control below the 120 times per minute, this brace.
3. quantitative method of walking
Included in the lowlands and on the slopes on foot. 3 degree slope, for example walk 100 meters, and gradually increased to 5 degree slope walking 15 minutes on, 15 minutes walking on flat ground.
4. swing arm walking method
After the arms while walking in rhythm forward swing, can enhance activity of thorax shoulders, suitable for people with respiratory diseases.
5. Web walk method
While walking, massage the abdomen, this great benefit to people with indigestion and gastro-intestinal disorders.
Maintenance of walk after exercise
White-collar women may be due to work reasons and had to run all day long and high heels, but bearing in mind that leather shoe soles in particular must not be too hard shoes cannot be squeezed the feet. After walking back to the family, it is best to go barefootin, let your hair down. Note the bubbles with hot water when bathing the feet can ease foot fatigue. After the bath, sitting on the bed, relax legs, from bottom to top, with his hand massage helps promote metabolism, eliminate toxins. Strengthening the legs flexible is the effective way of preventing muscle rigidity. When sitting in a Chair, legs straight, and make movement of the toes, to stretch the toes, a little movement beautifying leg to play greater role.