Make good use of your time to teach you how to walk and lose weight

Hippocrates, the father of medicine, believed that "walking" is the best medicine for mankind; medical research has also confirmed that if you maintain a habit of walking every day, you can reduce the threat of disease and help improve physical fitness and stay away from obesity. The Fitness Association of the Republic of China points out that by making good use of your time and using the right walking method, you can lose weight in a healthy way.

Modern people lead busy lives, coupled with uncontrolled eating and lack of time for exercise, and only exclaim "miserable" when their figures are out of shape! Liu Zhengwei, chairman of the Republic of China Fitness Association, said that under the implementation of the National Health Administration's "333 Exercise" plan, many people have chosen to walk. The so-called "333 exercise" means engaging in aerobic exercise 3 days a week, 30 minutes each time, and maintaining the heart rate at 130 beats per minute. But if you want to achieve your weight loss goal through brisk walking, time and speed are the key.

Chairman Liu Zhengwei pointed out that the walking speed can be set between "brisk walking" and "all-out walking". "Brisk walking" means a speed of 5.4 km/hr, which consumes about 4.2 calories per minute; "all-out walking" means a speed of 7.2 km/hr, which consumes about 7.2 calories per minute. Simply put, if exercise intensity is divided into 1-10, 1 represents a slow walk and 10 represents a 100-meter sprint, then "brisk walking" and "all-out walking" are approximately between 5-7.

What is the correct walking posture?

Chairman Liu Zhengwei suggested that it can be divided into two parts: "upper body" and "lower body", each of which can be broken down into three movement principles. He demonstrated as follows:

[Upper body]

1. Bend your arms naturally, forming a 90-degree angle with your upper body. Never hold it parallel to your body or too rigid.

2. When swinging your arms forward, your fists should be at your chest; when swinging your arms backward, your fists should be at your waist. Swing naturally, don't swing too high or too low.

3. When walking, imagine that there is a line pulling upwards on the top of your head. Your upper body should be naturally straight, and do not bend or hunch your back, so that you can train your abdominal and back muscles.

[Lower body]

1. Landing on your heels first can reduce the stress on your knee and ankle joints.

2. Relax your knees and avoid excessive force on your knees and legs to avoid damage to the knee joints.

3. Choose "brisk walking" or "all-out walking" according to your personal physical load.

How to make good use of the little moments every day?

Rao Lijun, a nurse at the Songde branch of the Municipal Medical University, gave four examples to illustrate how to use a short period of time to achieve the goal of walking and losing weight.

1. Office workers who take the bus or subway can get off one stop earlier to gain 10-15 minutes of walking time.

2. If you can walk up the stairs, try not to take the elevator, so you can achieve your exercise purpose by climbing the stairs.

3. During work hours, do not order take-out for lunch. Try to go out and buy your food, which gives you the opportunity to walk.

4. When mothers and mothers are watching the eight o'clock dramas or TV series, they can walk in place and take a break during the commercial breaks. After one show, you can exercise for at least 30 minutes.

Rao Lijun emphasized that people can also bring another set of clothes suitable for walking, and change into them and walk home when time permits after get off work, or go to a sports center, stadium, etc., so that they can concentrate on walking and easily enjoy the goal of "slimming down".

The National Health Service also recommends that adults only need 150 minutes of "moderate physical activity" or 75 minutes of "strenuous physical activity" per week to achieve the most basic health effects on the human body. The American College of Sports Medicine (ACSM) also points out that multiple short-term exercises (8-10 minutes) throughout the day, accumulating for more than 30 minutes, can also bring benefits to promoting health and physical fitness.