How can you walk quickly? How can you walk briskly?

It is best to choose a fast walk during this time period to exercise the fitness effect of fast walking.

Time slot: 19:00 11:00.

During this time period, the sun rises, the photosynthesis of plants has begun in an all-round way, green plants continue to deliver fresh oxygen to the outside, yang energy rises, birds sing and flowers are fragrant, and the vision is clear.

Sun Simiao, a famous doctor in the Tang Dynasty, believes that it is not surprising that the immortals can travel a thousand steps in the morning in exchange for a hundred years of fairy bones. For example, the famous scientist Albert Einstein is a master of science, he has to work more than 16 hours a day in the laboratory to explore new knowledge, and in order to ensure his quick thinking and sufficient physical strength, he has set himself a fast walking fitness schedule.

Time period 210:00 11:00 Walk quickly, thunder does not move. It is thanks to this fitness schedule that he is guaranteed to have plenty of physical and mental energy for scientific research.

Time slot: 315:00 21:00. A rich lunch gives the human body enough nutrients and calories, especially after a 30-minute lunch break, the human body begins to be energetic.

If you want to walk quickly, you must twist your crotch so that you can take a large step and then increase your stride speed.

Fitness is a combination of aerobic and anaerobic, it takes time to persevere, not to say that you can lose **, those who boast of what can be lost quickly, are unreliable, even if you lose weight, it is easy, only exercise is the most reliable. First of all, aerobic exercise 1, running.

3000 meters a day can not be less than this number, (after running, walking must also be finished) the speed is appropriate and fast, but it must be within your own tolerance, you can slow down at the beginning, and slowly strengthen later, or the distance is longer, or the speed is faster. (Generally, it is necessary to ensure that the time is more than 30 minutes, because after 20 minutes, the fat is consumed.) It is recommended that the landlord drink a small amount of water after running and running, and do not drink in large gulps, and you can't take a shower and blow the fan immediately after running.

In addition to running, skipping rope.

Climbing tall buildings and cycling are also good forms of aerobic exercise. Aerobic exercise can be a great way to improve a person's physical fitness.

with physique. Lay the groundwork for other strengthening exercises. Abdomen.

Exercise is indispensable every day.

Brisk walking is not a sport with a fixed speed as a criterion. Brisk walking is an effort to walk as fast as possible, and if you go faster, you will feel uncomfortable walking, and it will be more comfortable to change to jogging. The situation in the sedan hall is the standard fast walk.

Once you've found your standard brisk walking pace, it's okay to increase your speed a little bit and make your body movements a little exaggerated, or slow down a little and give yourself a break.

There is no fixed speed of sail digging for brisk walking, because people are different in height, physical fitness, and age. In addition, it is to take out scientific means to measure your standard fast walking speed, and when you really walk, do you show up and hide, and let someone take an instrument next to you to measure your speed? There is also special software that uses portable devices (such as mobile phones, wristbands, etc.) to measure your exercise, and the results can be used for reference.

Depending on the size, 6-9 kilometers per hour is fast walking.

Walking briskly for 30 minutes a day is as effective in preventing stroke as more intense fast-paced exercise such as jogging, playing tennis and cycling. In addition, it is effective in preventing diabetes, heart disease, osteoporosis, and certain cancers. According to the report, brisk walking is a distance of 1 mile (about 1,600 meters) in 12 minutes, and if you walk briskly for 45 minutes to 1 hour a day, the probability of having a stroke can be further reduced by 40%; For people who do not have the habit of exercising, as long as they walk briskly for 30 minutes a day from the beginning, they can also achieve good results in strengthening their bodies.

Be sure to warm up before brisk walking, you can exercise on the spot, or you can walk slowly for a while, so that the muscles and joints of the body are active before starting to walk briskly. When walking, the body should not shrink, but should raise the head and chest, swing the arms as wide as possible, and the steps should be large. You should also pay attention to stretching after the end, otherwise the muscles will be tight, which will make people tired.

If you need to, you should also pay attention not to give up halfway, and insist on exercising for at least 30 minutes a day.

It's okay to walk briskly!

The human body can be compared to a dual-fuel car, dual-fuel vehicles are more common gasoline-electric hybrids, quiet and stable when driven by electricity, strong acceleration when driven by oil, people also have two sets of energy supply systems, one is the sugar stored in our body (that is, carbohydrates), and the other is adrenal hormones.

** is aerobic exercise, which is to decompose and re-oxidize excess carbohydrates in the body, so as to turn into water (sweat) and carbon dioxide (exhaled exhaust gas) to be excreted from the body, this process is more complicated, so it takes a certain amount of time to have an effect.

Therefore, there are two criteria for achieving the goal of brisk walking: first, the heart rate should be increased to 150%, and second, the time should be at least 20 minutes.

The speed is based on the above two criteria.

You can try "race walking".I lasted 20 minutes a day for 3 months and lost 10 pounds.

Energy expenditure for walking:

Sense of speed Speed (km hr) Time required to consume 300 kcal (min hr) Calories burned per minute (kcal) Time required to burn one kilogram of fat (min hr).

Slow down 100

Walk 90 naturally

Brisk walk 70

Go all out 38

Hope it helps!

To put it simply, the main four points are as follows.

Stepping: After striding with your heels, you will touch the ground with your heels, then consciously let the soles of your feet and toes touch the ground, and then push your toes off the ground hard. It is best to bend the knees slightly.

Keep your head up and chest up: Keep your back straight and don't lean forward like you would.

Swing your arms: Swing your arms. Swing your arms so that your upper and lower arms are about 90 degrees, rhythmically behind your hips, and up to shoulder height.

Speed: It varies from person to person, and can be divided into slow walking (about 70 90 steps per minute), moderate walking (90 120 steps per minute), brisk walking (120 140 steps per minute), and very fast walking (more than 140 steps per minute). In terms of self-perception, the lowest effective intensity is slight sweating and a little wheezing, but it does not affect speech.

Chest up, head up, legs straight and twisted alternately, arms bent and raised to chest level alternately swing. Heels hit the ground first. Move forward at a constant pace of about 6 steps per second.

Increase the frequency of foot and hand swings.

Brisk walking refers to walking at a pace of about 100 to 120 steps per minute, to the point where you can breathe and talk. When walking briskly, you should raise your head and look straight ahead, tucked your abdomen and hips, your toes are ahead, your stride length should be large, and your arms should swing appropriately, or you can swing back and forth vigorously to keep your breathing rhythm even.

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