How can you lose weight walking on foot is only valid

 Walking to lose weight? Studies cheap diet pills sale show that walking can reduce weight.

In the United States carried out such experiments. 40~57sui men walked for 40 minutes, 4 times a week, for 20 weeks, the results show that:

1, viscosity (maximum oxygen uptake) increased by 30%;

2, reduce the number of pulse in rest and improve heart function;

3 weight average reduction of 1.3 kg;

4, subcutaneous fat thickness was reduced from an average of 135 mm to 120 mm.

According to the results of a study showed that if you need to lose weight, 15 minutes of walking exercise may not be enough.

Switzerland Geneva Michael Biostatistics the University. said Dr kesitanla, a 15-minute walk to your heart and spirit of helpful, but is not enough for weight loss. His papers are currently published in the United States public health journals.

Many studies have suggested before, are weight reduction of 100 calorie diet, or by 15 minutes a day of moderate or brisk walking Burns 100 calories of heat. Kesitanla said that people need to walk greater distances to get rid of excess weight.

This research in the, he spent has 5 years of time full of survey 6,010 bit, age between 35 age to 74 age between of Switzerland adults of life type State, then for daily of fat burning planning has following daily walk movement recommends, by try who arrangements 15 to 30 points of walk, respectively is divided into slow, and in the degrees, and trot or movement type of scurry, different of go method decided metabolism rate and the burning fat of volume.

If the subjects do low-intensity exercise, he finds, such as the following:

Adult slow walking 15 minutes a day on average, only 9 calories calorie burn.

Adult slow walking 30 minutes a day on average, only 25 calories calorie burn.

Assumes that all those who participate in the implementation of intensity of exercise, you burn more fat:

Moderate walking 15 minutes a day, but 36 calories calorie burn.

Brisk walking increases calorie burning, brisk walking 30 minutes a day, you can burn 129 calories of heat.

Kesitanla points out that if your goal setting for the calories you burn 100 calories a day, 15 minutes walking is enough, walking burn more calories by walking are few and far between, needs a little more time to walk briskly, before we can really increase calorie burning, so that it can successfully achieve weight loss goals.

Says that is not true. He said you can walk 15-20 minutes walking, and lose 10 pounds. If you do every day, but if you can't reduce your calorie intake, so you want to burn 100 calories, will set you back 1 year time to lose 10 pounds of weight.

How to walk and can increase the fat burning effects?

1. Note that walking posture

On his way to work every day, as long as they can when they try to walk on foot. Walking posture is very important, chest, your belly, hips clamping never gongyao hump. If walking is not tight narrow abdomen, no matter how many roads you come, nor can irritate your stomach muscles, your stomach will not shrink. In addition, the hump will destroy the body's sense of balance and reduce the walking motion.

2. Increased walking stride

Use walking as a weight-loss campaign, can't walk around exactly as usual, need to increase stride length, only strode forward, to exercise your thigh muscles, avoid carrot legs appear.

3. After heel touches the ground

After heel touches the ground, rather than on the whole foot flat on the ground. Will focus on the front foot, each step now, order: shall be in accordance with heels, soles, toes, walk, heel will naturally lift, leg curve will become tight shapely.

4. Dump refining arm

Women going out will usually carry bag, without prejudice to someone else's case, you can use it as "miniature sports equipment" forwards and backwards, and this bag dumped either to build arm muscles. But note that if the bag is overweight, not forwards and backwards, otherwise not only damage the shoulder joint and possibly injuring passers-by around.

Three training stages walking to lose weight:

Junior walking training plans

Foundation phase: this phase is the basis of treadmill training. Walking 3-4 times a week. Walking speed can be faster than walking, walking time 15-20 minutes at a time, and then gradually increase walking speed and increase walk time.

1-2: this phase focuses on teaching you to walk, relax the shoulders, shoulder blades slightly contracted, chest out, belly in, walking 3-4 times a week.

3-4: you should be faster 5–10%. If your walking speed: 4.5 km/h in 1-2 weeks, you can increase the speed to 4.7-5 km/h.

5-6 week: you can choose to have a gently sloping areas for walking training.

Intermediate walking training plans

1-2: 2:2 interval workout (brisk walking for 2 minutes, then walking for 2 minutes).

3-4: interval training 3:2 (fast walk for 3 minutes, then walking for 2 minutes) or (come on for 2 minutes, then walking 1 minute).

5-6: interval training 3:1 (fast walk for 3 minutes, then walking 1 minute).

Senior walking training plans

Walk locations where the slope is a better choice. First walk uphill for 2 minutes, heart rate is the highest rhythm of 85%, then downhill for 2 minutes, reducing heart rate to the highest rhythm of 60-65%. This training includes speed training. A walk up and down can reduce cellulite and thigh cellulite.

1 week: a slight change in the rhythm of walking training at a loss weight tea relaxed pace, such as speed of 4.8 km/h started walking, so your heart rate maximum heart rate was about 65%, then walk uphill at a faster pace, and repeat the exercise.

2-4 week: walking speed increased to 6.4 km/h.

5-6 week: walking speed increased to 7.2 km/h.