Many people usually have the habit of walking, but they always feel that the exercise effect is not too good? Experts suggest 6 tips to speed up your pace so that you can have jogging effects during your original daily walking activities.
Walking speed is faster, fat burning effect and joggingWalking is the simplest and easiest to continue, regardless of age or physical fitness, whether in sports venues or parks. However, many researchers and experts have pointed out that if you can adjust your walking speed slightly, fast walking will achieve better health results than ordinary walking. According to the recommendation of "Prevention", Michele Stanten, a fitness instructor in the United States, if you want to make your walking more challenging, you should improve your speed. You can walk briskly for about 7.2 to 8 kilometers for 30-45 minutes at a time, and the fat burning effect can even be matched with jogging. For most people, this pace may not be easy, but through practice, posture adjustment and speed training, the effect will be produced and easy to maintain.
{9 6 tips to speed up walking1. Stand straight: straighten your chest and abdomen and straighten your spine to make your legs move more flexibly, and can also avoid the speed reduction caused by the back.
2. Look ahead: If you walk and stare at the ground, you may slow down due to swaying your waist and slugging your back. Turning your eyes forward about 3 to 6 meters will help open your chest and breathe deeper.
3. Extremely movable arms: The arm is curved at about 90 degrees, moving forward and backward on both sides of the body, helping to strengthen the upper body and move the steps, and improving overall efficiency.
4. Small steps to take big steps: Large steps will slow down. Short steps, short and fast, so that you can push forward more smoothly.
5. Speed-changing training: Interspersed with circulatory training of fast walking, slow walking and sting can improve the overall fat burning effect. Steps: First walk at a medium speed for 3 minutes and heat yourself; then take a quick step for 30 seconds, accelerate for 20 seconds, and strive for 10 seconds, and continue to cycle for 4 minutes; finally take a 1 minute step.
6. Design objectives and competition motivation: Record steps, speed or compare with friends, maintains motivation and makes the movement interesting.
How to start quiver training?You must move forward step by step at the beginning. If you increase the speed and difficulty too much from the beginning, it may cause injuries. Experts recommend following the "FIT formula" practice:
. Frequency: First try to walk at least three to five days a week, and finally try to walk as much as possible every day.
. Intensity: A good way to measure walking speed is: the faster you walk, the harder it is to speak. If you can walk at a speed of moderate strength (about 3 to 4.5 km/h), the movement will be the best, but of course it is not achieved immediately, but it is slowly increased to this speed.
. Time: The goal is to walk 30 minutes to 1 hour a day. At the beginning, it’s fine if you only walk 5 minutes a day, but you need to gradually increase the time. There is no need to complete all the walks at once. You can walk in several times a day to reach the target time.
The 12 benefits of walkingWalking can not only burn calories, but also improve cardiopulmonary function and enhance immunity. Verywell Health《 points out that walking has the following 12 benefits:
1. Burn calories2. Strengthen cardiovascular function
3. Reduce calcified sterol
4. Improve post-dose blood sugar
5. Relieve pain
6. Strengthen immunity
7. Reduce anxiety
8. Restrain leg muscles Meat
9. Inspire brain creativity
10. Reduce cravings for sweets
11. Prevent major diseases such as Alzheimer's disease, diabetes, cancer
12. Prolong life
As long as you know how to walk correctly and speed up the pace according to experts' suggestions, walking will definitely bring about a healthy change. The point is that you can start anytime as long as you wish.