Can brisk walking help you lose weight

I believe that everyone has come into contact with the sport of race walking in life. This sport is a particularly good sport. It is both anaerobic and aerobic exercise, and race walking is relatively easy compared to running. Although it is easier, it also exercises the whole body. Many people choose race walking when exercising, and the sport of race walking does not require investment. So can race walking help lose weight?

1. The principle of weight loss by race walking

1. Race walking is a long-distance, medium- and low-intensity aerobic exercise that is beneficial for weight loss.

2. Race walking is very helpful for shaping the whole body. The walking sticks used in race walking can be used in many ways. When the two hands push the walking sticks one after the other, the upper body will be exercised, which is very helpful for strengthening the back and abdominal muscles. At the same time, it can promote cardiopulmonary function, which is completely different from normal walking using only the legs.

3. Race walking has no restrictions on age, gender, physical strength, etc. It is more effective than walking and safer than jogging. The weight loss effect can be 30%-40% higher, and it makes up for the inconvenience brought by the fixed-point exercise mode.

2. Benefits of Race Walking for Weight Loss

1. Generally speaking, if you want to lose weight, you must persist in high-intensity exercise for a long time. The fact that walking can "lose fat" will increase the interest and confidence of more busy office workers in losing weight. The race walking weight loss method can consume more than 10 times the fat of normal walking. If you want to lose weight, try it now.

2. Race walking for weight loss has many benefits. The biggest benefit is that it can consume more than 10 times the fat of normal walking. If you want to lose weight, the effect will be more ideal through race walking. The secret to losing weight by race walking is to walk at least 10,000 steps a day. After about 20 minutes of race walking, you can burn fat. And it can achieve the effect of weight loss without rebound.

3. Race walking weight loss plan

Week 1: Mastering the Technique

Before starting walking exercise, walk for about 10 minutes at a slower pace than usual. Don't forget to do 5 minutes of warm-up exercises before walking.

1. Walk in a straight line: Practice walking along an imaginary straight line.

2. Cross-walking: Still using this imaginary line, move your feet across the straight line to exercise your buttocks.

3. Heel walking: Walk on your heels and use your toes to lift off the ground.

Week 2: Interval Training

Step exercises are best done on a track. Walk 200 meters at your fastest speed and then slowly slow down until your heart rate returns to 120 beats per minute. Next, walk 400 meters at your fastest speed and then gradually slow down until your heart rate returns to normal. Repeat this step and extend the distance to 600 meters, then 800 meters, and then repeat the whole process again.

Week 3: Burn Calories

Alternate with interval walking (to burn 500 calories, you need to continue for 75 minutes). After a 5-minute warm-up, walk a total of 4 kilometers at a speed of 1.5 kilometers in 12 minutes, then walk at a normal speed for about 10 minutes, then walk fast for 4 kilometers, and finally walk at a normal speed for 10 minutes.