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Fast walking is a sport with lower intensity than jogging, which belongs to all people, old and young.
For obese people, walking training is easier to start with in exercise selection. Although brisk walking consumes less calories than jogging, it can consume 400 calories if you persist for 1 hour.
And long-term adherence to fast walking has many benefits:
1. People who insist on walking fast for a long time will find that the strength of lower limbs becomes stronger, walking becomes more and more powerful, and climbing stairs becomes easier and easier.
2. Walking fast can help you get rid of the lumbar spine.Sitting for a long time will deform your spine and cause back pain, and brisk walking can help cure these sub-health diseases.
3. Fast walking can help you prevent osteoporosis and improve bone density.As we get older, our calcification loss will accelerate, bone density will decrease, and your aging will accelerate. Walking quickly can effectively improve bone density and delay the aging of the body.
4, help the body burn fat to lose weight.For severely obese people, walking fast for 1 hour every day is also very high in calorie consumption. Because their own weight base is large, walking fast is equivalent to carrying weight forward, which helps to lose weight.
There was once an obese patient who weighed 180 Jin. His weight base was too large to jog because his cardiopulmonary function could not keep up. He chose to walk for an hour every day and lost 20 pounds in three months.
5. Improve blood pressure.Insist on walking fast, which is a health exercise recommended by doctors, and has a certain improvement effect on people with hypertension. Because patients with hypertension are not suitable for high-intensity training, brisk walking belongs to mild, medium and low-intensity training, which is helpful to lower cholesterol, blood lipid and blood pressure and have a healthy body state.
6, promote the brain to secrete dopamine, you will be happy.Walking fast is also a kind of exercise. Exercise can decompress and release pressure, and your mood will be optimistic. People will be more confident and have a better attitude to face life and work.
The best sport in the world is actually not running, but walking!
For those who lack exercise, running is difficult to persist. You will be exhausted after 10 minutes every time, because your cardiopulmonary function can’t keep up and your physical foundation is poor, and you will easily give up. Walking fast is easier to stick to, and you can adjust the walking speed according to your physical condition.
How to arrange walking training?
For people who have no sports foundation, you can start with walking for 30 minutes every day and gradually increase the exercise time to 40 minutes, 50 minutes and 60 minutes.
When you feel more and more relaxed and walk effortlessly, you can improve your exercise intensity and carry out training combining brisk walking and jogging. 40-60 minutes each time. Exercise 4-5 times a week for more than 3 months and you will feel the transformation of your body!