Walking is simple and easy, is the most common choice of health care in people's lives, although the amount of exercise is not large, but if people can stick to it for a long time, it can have obvious results. However, we need to pay attention to the correct posture to be effective, and we must avoid many misunderstandings. Let's take a look at how to take a walk to lose weight.

Benefits of walking

Walking strengthens muscles and promotes blood circulation, allowing the body to better metabolize. Middle-aged and elderly people walking at a speed of 300 meters per minute increased their metabolic rate by 0%. If you walk for 0 hours a day and walk 0 meters ~ 0 meters, you will consume about 0 kcal.

Walking can make people feel happy, because the blood circulation of the whole body is accelerated during walking, the cerebral blood flow increases, and the nutrition of nerve cells is improved, which can help people with mental and psychological tension to relax, and it is helpful to eliminate fatigue, maintain the body, and improve learning and work efficiency.

The correct posture for walking to lose weight

1. When walking, the heel hits the ground first, which can avoid the center of gravity falling on the calf and avoid edema.

2. When stepping, the heel hits the ground first, the center of gravity is completely shifted to the front foot, and the other foot is lifted again, which is less prone to edema.

3. When going up the stairs, depending on the height of the stairs, you can cross two steps at a time, which can tighten the muscles of the buttocks and legs.

4. When stepping up the ladder, the heel hits the ground first, which can avoid the center of gravity only falling on the calf, resulting in radish legs.

Misconceptions about walking to lose weight and fitness

But don't underestimate walking, this seemingly simple action that everyone can do with their legs can be done, but there are not many people who can really do it right. Incorrect posture is not only unsightly, but can also easily trigger fatigue, leading to leg and back pain, and even physical injury.

Mistake 1: Bow your head and hold your chest

The most common mistake for walking is to lower your head and chest, or to lean your body. When the chest is contained, the stretching space of the lungs is "squeezed", and the breathing will become short, which is easy to affect the cardiopulmonary function.

Walk with your head up so that your neck and the rest of your spine form a straight line. Make sure your shoulders are relaxed and your stomach is tucked away. One way to check is to take a deep breath and pay attention to how your shoulders hang down as you exhale.

Error 2: The pace is too big

Waving arms and taking big strides is considered by many to be a sign of good spirits. However, when taking a big stride, it is often the thigh that drives the calf to throw out, and the foot "pops" to the ground. Walking in this posture makes the cushioning force of the soles of the feet worse, and it is easy to aggravate knee injuries. And the feet are stretched too far and don't generate any momentum to move forward in front of you and your body. For daily walking, you can use your most comfortable stride. If you are walking, the stride length can be slightly larger, but it is advisable not to affect the natural landing of your feet.

Error 3: Walking fast but stopping suddenly

If you walk fast and stop suddenly, it can lead to pain and a series of injuries. It's best to start slowly and take 10 minutes in slow step mode, which will increase blood flow to your leg muscles and warm up the blood. After the warm-up exercise, you can accelerate and increase your energy expenditure. Finally, it should be cooled down slowly. Take the last 0 to 0 minutes to relieve and use the slow step mode again to allow the body to gradually cool down. If you stop suddenly, all the extra blood is pumped into your leg muscles and heart, making you feel dizzy and overheated.

Error 4: Leaning on the body

Many people do not stand upright when walking, and will tilt forward and backward or left and right sides. Such a posture can easily cause back pain and also affect the speed of walking. To change the walking inertia of the tilt of your body, strengthen your abdominal muscles with sit-ups to help you stand up straighter.