Can walking help you lose weight?

Losing weight is a topic that everyone is discussing now. There are many ways to lose weight, but not all of them work for everyone. We walk every day, so can walking help lose weight? The answer to this question is very obvious, because walking can consume human fat, but the prerequisite is that you must walk a lot, then the effect will be more obvious. Next, let us understand together whether walking can help lose weight?

benefit

One such experiment was conducted in the United States. Ask men aged 40 to 57 to walk for 40 minutes, 4 times a week, for 20 weeks. The results show that:

1. Viscosity (maximum oxygen uptake) increased by 30%;

2. The pulse rate at rest decreases and heart function improves;

3. Average weight loss: 1.3 kg;

4. The average thickness of subcutaneous fat decreased from 135 mm to 120 mm.

Tips

Pay attention to your walking posture

Every day on my way to and from get off work, I walk whenever I can.

Walking to lose weight

Amount of walking. Walking posture is very important. Keep your chest up, abdomen in, and buttocks tight. Never hunch your back. If you don't tighten your lower abdomen when walking, no matter how much you walk, you won't be able to stimulate your abdominal muscles and your lower abdomen will not shrink. In addition, hunchback will destroy the body's sense of balance and reduce the effectiveness of walking exercises.

Increase your walking stride

If you use walking as a weight loss exercise, you can't just walk casually like you normally do. You need to increase your stride appropriately. Only by walking forward with big strides can you exercise your thigh muscles and avoid carrot legs.

Heel first

The heel touches the ground first, rather than the entire sole of the foot. Put your center of gravity on your front foot. With each step you take, your front foot must touch the ground in the order of heel, sole, and toes. When you walk in this way, your heel will naturally lift up, and the curve of your legs will become tight and even.

Throwing bags to train arms

Women usually carry a handbag when they go out. Without disturbing others, they can use it as a "mini sports equipment" and swing it back and forth. This action of swinging the bag can exercise the arm muscles. But be careful not to swing the bag back and forth if it is too heavy, otherwise it will not only easily damage your shoulder joints, but may also injure passers-by around you.

Exercise while waiting for the bus

While waiting for the bus or the traffic light, you don’t have nothing to do. You can use this time to do abdominal exercises. Focus your attention on your abdomen and tighten it with all your strength, feeling as if your navel is close to your back. Hold for 6 seconds and then return to the original position. Repeat these simple exercises whenever you have time!

When you have a seat in the car, you can do some exercise easily. Place your legs at 90 degrees, keep your heels fixed, and swing your toes up and down repeatedly. This movement can exercise the calf muscles and make the calf lines more symmetrical. At the same time, you can also exercise your abdominal muscles while sitting. Put your legs together and lift them about 5 cm from the ground. Hang your legs in the air and try to maintain this posture as long as you can. It doesn't matter if there are no seats on the bus. Because you can do a lot of small exercises while standing. Hold the lifting ring on the car with your hands, sometimes hold it tightly, sometimes relax it, do it repeatedly, and your wrists will become thinner. Grab the rings with both hands, open your feet slightly, and lean your body forward. You can feel your abdominal muscles tightening and you can exercise your abdominal muscles. If you can't reach the rings on top of the car, hold the railing tightly with your hands, raise your heels, and stand on your toes like a ballerina. Put them down when you get tired. Repeat this practice to beautify the lines of your calves. Or you can hold the railing with your hands, count the beats, and pull your abdomen inward. This method can effectively tighten the abdominal muscles and slowly shrink your lower abdomen.

Many people firmly believe that walking can help lose weight, so they go out for a walk after dinner every night. This is not impossible, but if you want to lose weight by walking, the effect may not be particularly obvious. In addition, we can lose weight through other ways, such as running or skipping rope. After all, such a large amount of exercise is more effective for weight loss.