The most scientific ways to lose weight are exercise and diet. There are many types of exercise, and in recent years, brisk walking has become the most popular and common form of exercise. The feeling of sweating profusely and burning fat quickly allows our whole body to get a full workout, and the weight loss effect is remarkable. Next, let's implement a 3-week brisk walking training plan together. After 3 weeks, your walking speed will reach 8 kilometers per hour, burning 430 calories per hour. If you stick to it, weight loss will be achieved through walking. Let's look at the specific methods!
1. Become proficient in the first week
Before starting your walking exercise, walk at a slower pace than usual for about 10 minutes. But don't forget to warm up for 5 minutes beforehand. Walking in a straight line: You can practice walking along an imaginary straight line, moving the inside of your feet along the outside of this line; Cross-stepping: You can still use this imaginary line, exercising your glutes by moving your feet in a crisscross pattern along both sides of the line; Heel-walking: Walk on your heels, making sure your toes leave the ground.
2. Second week interval training
It's essentially a stair-step exercise. It's best done on a track. Walk 200 meters at your fastest speed, then gradually slow down until your heart rate returns to 120 beats per minute. Next, walk 400 meters at your fastest speed, then gradually slow down until your heart rate returns to normal. Repeat this process, then gradually increase the distance to 600 meters, then 800 meters, then 1000 meters, and repeat the entire process.
3. Calories burned in the third week
Actually, alternating interval walking (burning 500 calories requires 75 minutes) works well. After a 5-minute warm-up, walk 1.5 kilometers in 12 minutes to complete 4 kilometers, then walk at a normal pace for 10 minutes, then walk briskly for another 4 kilometers, and finally walk at a normal pace for 10 minutes. This is a great way to burn calories. Let's take a look at some precautions for brisk walking to lose weight!
In fact, there are at least 46 million people worldwide who use walking for weight loss. Experts point out that at least half of these people don't follow any specific methods, which greatly reduces the effectiveness of their weight loss efforts.
1. The walking speed should be increased as much as possible, and should never be slower than when walking. Special attention should be paid to maintaining the walking frequency, which should generally not be less than 150 steps per minute.
2. Each walk can actually last for 20 minutes, and your pulse rate should reach about 150% of your resting state after exercise. Only in this way can excess body fat be effectively consumed.
3. Pay attention to your walking posture. Your head should be slightly raised, your upper body slightly leaning forward, your shoulders as relaxed as possible, your back straight, your abdomen slightly tucked in, and your heels landing first. Try to take light and quick steps. Your arms can swing naturally at a right angle. Be sure to keep your breathing even and concentrate. If you can simulate the posture and gait of race walking, the effect will be even better.
4. Persistence is key. It's unrealistic to expect to burn off excess body fat within a week or a month; so-called "instant results" are extremely rare and often harmful. If weight loss isn't significant after a period of exercise, you must be even more determined and persevere.
The intense exercise required for weight loss is very high, so it needs to be done in moderation and according to a plan. Only in this way can you successfully lose weight!
