I walk 10,000 steps a day, but my belly still doesn’t go away? Squat + high-intensity aerobic exercise to get rid of lower body fat

We often hear the saying: "Walk 10,000 steps a day and you'll be healthy." Brisk walking is one of the best aerobic exercises for exercising your heart and lungs, and it helps you lose weight and eliminate fat. However, some people can't help but ask: "I walk more than 10,000 steps every day, and my pace is not slow, so why can't I get rid of the excess fat in my lower abdomen?" In addition to squats and high-intensity aerobic exercises, which can help get rid of lower body fat, what other exercises should you do to eliminate fatigue after walking?

Walking and aerobic exercise are good ways to eliminate excess fat, but if you can’t get rid of your belly fat and don’t see any results, it may be because the intensity of this kind of walking is too low, resulting in poor fat burning efficiency. If the exercise intensity is too low, even if you pay close attention to your posture when walking, it is still difficult to increase the exercise intensity by "improving your posture." Everyone's muscle mass peaks in their 20s and then decreases by 1% each year. In particular, as long as the large muscle groups in the lower body decrease, the basal metabolic rate will decrease, so fat will easily accumulate in the lower body.

Get rid of lower body fat with squats and high-intensity aerobic exercise

Japan's chief physical trainer James Osamu Nakano said in his new book "When the doctor says: "Please exercise!" The best exercise guide for treating patients with symptomatic diseases" that if you want to improve your basal metabolism, it is best to do some exercises that can train the large muscle groups from the gluteus maximus to the thigh, such as squats. This type of exercise is easy for everyone to learn and quickly get started. At the same time, combined with high-intensity aerobic exercise, you can effectively get rid of fat. If you are nearly 50 years old, you can also engage in jogging, so that you can complete the exercise in a short time.

For those who do not want to jog but only want to walk, since walking has a lower intensity of exercise, they must control the calorie intake of the body and their diet must be balanced in order to build muscle. In addition, you should take in enough protein, because protein is the material for muscle formation, and then start exercising.

Walking can help you warm up your body, and about two-thirds of the body's muscle mass is concentrated in the lower body. Therefore, after walking, the blood circulation in the muscles will improve, causing the body temperature to rise. When you first start walking, follow your normal stride and pace to get your feet used to the feeling of movement. In particular, don’t worry about the time. Just switch to the "formal mode" at a time that makes you happy, increase your stride and gradually increase your speed. Next comes the cool-down after walking, when static stretching exercises are used.

[4 static stretching exercises to eliminate walking fatigue]

After a long period of brisk walking, more muscles are often used and subjected to greater loads than normal walking. People who are not used to exercising may feel tense or have muscle soreness sometimes if they do not take care of themselves after exercise. If muscles remain tense, blood circulation will also deteriorate, making recovery from fatigue very slow. In addition, although the exercise load of brisk walking is lower than that of running, it will still cause some damage to muscle fibers or muscle cells. Therefore, if some people do nothing after brisk walking, they will get injured.

Static stretching exercises after exercise not only help to recover from fatigue as soon as possible, but also help damaged muscle cells to repair themselves and prevent injuries. In addition, static stretching exercises can effectively improve muscle flexibility. As long as your flexibility improves, you will not easily get tired when exercising, and it is very likely to speed up your recovery.

The following are 4 types of stretching exercises that can be done indoors after walking. Be sure to do them before your body temperature drops. These stretching exercises can also effectively improve the flexibility of the lower limb muscles for people with stiff bodies. In addition to doing it after walking, if you can also do it after taking a shower, I believe it can gradually improve your flexibility, allowing your body to move more freely and walk more briskly: