Power walking is a very good training exercise. I believe many people are familiar with it. In fact, power walking is a sport between walking and race walking. Of course, power walking is very beneficial to people, and power walking also has many benefits. There are no restrictions on age, gender, physical strength, etc. So, how long does it take for ordinary people to lose weight through walking? Let’s see how long it takes to see results.
How long does it take for walking to lose weight?
It is recommended to walk for 40 to 60 minutes a day. The specific number of steps varies from person to person. It is recommended to maintain 120 steps per minute. -140 steps, or even more than 140 steps.
The benefits of walking every day
1. Improve cardiopulmonary function and endurance
Prominently manifested in reducing the heart rate at rest and during exercise under the same load, and improving Lung capacity can reduce the risk of cardiovascular disease and cardiac emergencies, and can also reduce the severity of cardiac emergencies if they occur;
2. Lose weight
Persist in walking and exercising Can significantly reduce body fat weight, reduce body fat percentage, increase and maintain muscle weight, endurance and strength;
3. Promote bone and joint health
Can increase bone density, bone and joints Strength, increase the strength of ligaments and tendons, prevent injuries to various bones, joints, muscles, and tendons, and reduce the risk of osteoporosis;
What are the misunderstandings about walking?
1. Do not tuck in the lower abdomen
Walking with the lower abdomen not only does not look good, but also is difficult to walk, making it difficult to achieve weight loss. When walking, pay attention to slowly tightening the lower abdomen, and then slowly stretching it with the frequency of exercise. The abdominal muscles can be well exercised between contraction and relaxation.
2. Twisting limbs
Some people like to shake their arms when walking, thinking that it can increase the amount of exercise. In fact, if the arm swing is too large but the pace cannot be consistent, it will reduce the effective exercise level of walking, and the walking will become more tiring and the speed will become slower and slower. The correct way is to relax your arms and let your wrists swing back and forth naturally, not higher than your shoulders.
3. Walking with weights
Some walkers carry backpacks and other items. If they carry something too heavy, their knees will be overloaded and easily injured. You should not notice the weight while walking. It's better to be strenuous.
4. Quickly stop and run
Many people start walking without doing warm-up exercises, which can easily strain their muscles. Therefore, stretch appropriately before walking and when your feet are a little warm, you canIncreasing speed. Don't brake suddenly when you want to rest. Slow down before stopping.