10 000 steps went out of good stature in one day

10,000 steps went out of good stature in one day
Author: China wide network walk and reduce weight too? May make a lot of people shocked! They will not believe: If this statement is tenable, there are not so many fat persons in this world. But this is really a fact! Walk, it is the most scientific, most effective weight-reducing method at present! This is the newest conclusion which the scientific research institute draws that U.S.A. reduces weight. In U.S.A., Taiwan, Hong Kong, the oral most is that weight-reducing ladies are hanging now: "Shall I reduce weight, then Walking. " How walk, reduce weight just why we walk everyday, superfluous meat all over? The ones that reduced weight in its reason would walk in France and will be certainly different from the general stroll, it needs some speed, and should go on changing speed frequently. Divide with the speed, divided into three kinds on foot, one is that the speed should be a bit faster than usual, average speed is 4.8 kilometers about 1 hour; One kind is 6.4 kilometers about 1 hour of average speed; Another kind is a speed walking law of faster speed, the average speed is 7.2 kilometers in an hour, the paces of two feet present a straight line because of leaving quickly, this kind can help to reduce weight to leave in France most. If you want to let on foot helping, reducing weight, must should pay attention to three point, one to guarantee three every week, must be in above 20 minutes each time, and then the suitable distance leaves with fast paces, could let the fat be burnt and stood up and reached the weight-reducing result effectively in this way. Through calculate, walk on condition that breathe naturally, let heartbeat keep, get supreme heartbeat lead 50-60% between,it is to can promote aerobic efficiency,last body heat effectively, consume the fat of more than 10 times usually. If you walk 4.8 kilometers in 20 minutes, will burn heat of 70 kilocalories, if you walk 7.2 kilometers in 20 minutes, calorie you consume 20% rise then: 90 kilocalories! Why guarantee that must walk for 20 minutes each time? Because it is aerobics to strong in going, use sugar as and mainly consume energies at the beginning, after the about 20 minute, can burn fat formally, absorb, calculate by about 2100 kilocalories of heat with adult per capita every day, the heat that the human body consumes in the basic metabolism and on-the-job field amounts to about 1800 kilocalories, 300 kilocalories left will be piled up in the body, it nearly needs to take 30 steps to consume 1 kilocalorie, then finish consuming 300 kilocalories, the above of taking 10,000 steps at least of every day. Walk in the history tower of the American doctor of medicine more scientifically than to run and write books gracefully>,He says that it is a safer than to run movement weight-reducing method to walk. Sports are a double-edged sword too, some violent sports with strong irritation, can cause blood pressure to rise, the heart rate increases, myocardium oxygen deficiency causes cerebral hemorrhage, heart glue to ache, myocardial infarction, even die suddenly. Take running as an example, U.S.A., to finding in a group of middle-aged and old woman's research, the running of 6 months does exercises, has caused 40% of the vertebras, knees and ankle joints of people to damage, really lose more than gain. According to statistics, generally take 6500 steps in a per capita one day, step one step each time, impact that the foot receives at bottom may be 1-2 times that of weight, it is about 3 times to run and improve to. So, World Health Organization thinks, it is safest, best movement and weight-reducing way to walk. Correct posture promote acceleration of reducing weight why someone take a walk everyday, have superfluous meat all over all the same? Except that speed is not enough, perhaps the posture is wrong too, the incorrect posture will make the weight-reducing result give a great discount, if you want to reach the best weight-reducing result, should step with vigorous strides on foot, speed agility, both arms are swung, resume and square one's shoulders. Head and shank: The heads and shanks should be the extension of the vertebra, feel that carries it on the head top, the back is very straight naturally. Shoulder: Keep loosing the state the shoulder. Belly: Contract tight belly, don't stick up buttocks, thus can prevent posture from whom mistake lead to the fact lay and have a backache. Arm and both hands: Both arms are close to the body, the elbow bends 90 degrees easily, swing close to the body, hold empty fist. Shank and digit: Follow behind the foot, sole roll forward, then tiptoe make strength go ahead, namely step out one each time, must according to heel first and sole again, then order of the tiptoe land. 3 weight-reducing plans of walking: The place is the open air that the ideal one walks, it had better be area on the hillside, not more beautiful on foot than in the field! Do against the wind, experience the breath of the nature that wind blows, the health is supplementing the fresh oxygen constantly, will feel relaxed whole-heartedly. When it is not fine, walking can change to the room to go on, such as going on in gymnasium or one's own home through the walking machine. You should find your equalization point at first. Walk at the beginning speed slow down, improve progressively slowly. The eyes look the front straight, can't look downward, otherwise will overbalance. Until you feel sure about, and then unclamp the handle of the walking machine. No matter in the outdoor or room, can go on according to the following 3 drill programs of walking. Can choose one of them to plan or go on synthesizing. 3~6 times every week, it takes 20~60 minutes each time. If you want from elementary to transfer intermediate to, you should adhere to elementary exercise of plan first then, until you finish the requirement for this plan. You plan to walk for one week according to the intermediate subsequently. If the intermediate plans to implement success, can transfer to the advanced plan. 1,The basic stage of the drill program of walking that elementary: This stage is to train the foundation of walking. Walk 3-4 times every week. The speed that what you choose walks, some quicker than to take a walk, the time to walk nearly guarantees for 10-20 minutes each time, then improve and walk the speed and increase the time of walking slowly. 1-2 weeks: These two weeks, train your posture of walking especially, the shoulder is relaxed, the shoulder blade shrinks slightly, square one's shoulders, draw back the belly. Walk 3~4 times every week. 3-4 weeks: You should improve the speed by 5-10%. For example: If the speed of your walking within 1~2 weeks is 4.5 kilos per hour, you can bring the speed up to 4.7~5 kilos per hour. 5-6 weeks: Can choose the small hillock to train on foot. 2,The intermediate walks in the drill program step: Have, down at step have promptly, high strength sport and low intensity " recover " Go on alternately, it is so-called interval that temper law, move like this, to can be of great advantage. Run on foot quickly: The speed is not faster than 7.2 kilo per hours; Run on foot slowly: The speed is not slow in 4.8 kilo per hours. 1-2 weeks: The interval tempers the proportion: 2: 2 (take 2 minutes quickly, takes 2 minutes slowly again. 3-4 weeks: The interval tempers the proportion: 3: 2 (take 3 minutes quickly, run on foot slowly for 2 minutes again) . The interval tempers the proportion: 2: 1 (2 fen leaves quickly The clock, runs on foot slowly for one minute again) . 5-6 weeks: The interval tempers the proportion: 3: 1 (takes 3 minutes quickly, run on foot slowly for one minute again) . 3,The advanced place of walking of the drill program of walking had better choose the hill or small hills. Go up a hill for 2 minutes on foot first, keep the heart rate as 85% of the supreme heart rate. Then turn round to go down the hill for 2 minutes on foot and make the heart rate drop to 60-65% of the supreme heart rate. The in good more condition on foot feel quickly. This kind of training includes speed training. Walk and have the superfluous meat that can subtract buttock and thigh. The first week: The ones that slightly change rhythm are trained on foot: With the relaxed speed, if 4.8 kilos per hour speeds begins to walk, in this way your supreme heart rate is about 65%, then go up a hill on foot with quicker paces, the middle takes a good rest, practise repeatedly subsequently. 2-4 weeks: Will walk 6.4 kilos per hour of improvement of speed. 5-6 weeks: And then walk the speed will be improved by 7.2 kilos per hour. 3 diet tactics: 1, Drink some milk: Protein and material essential to supplement energy, after walking, drinking these beverages rich in protein such as milk more can refresh oneself, but should try hard to be chosen the low lipoprotein or defatted milk; 2,Supplement the sugar: For avoid tired, try hard supplementary some sugar, must choose low Carlos. 3,Drink more water: If does not supplement the moisture in time, will cause dehydration and so should remember, drink more water. And water can help to burn the internal fat, can also improve the basic metabolism of the organism. 4 keywords: 1, Train the intensity: While beginning to learn, walk the speed had better be a bit slower. Pay attention to your heart rate. It tells what you implement to walk the plan is appropriate. The medical circle of sports thinks no matter men and women, the best every minute to train pulse rate to be that 75-80% of the supreme heart rate are that (220 - age) *( 75-80) %. For example people pulses 30 -year-old is should at 143-150 time /during not dividing,can change individual and then weight or health status. If the amount of exercise of walking is overweight, will exceed the regulation value of the heart rate, you should reduce and walk the speed and reduce the time of walking immediately. 2,Warm-up activity (Warm-up) : You had better walk unhurriedly and walk for 10 minutes relaxedly first, do a good job of the warm-up warming-up exercise in so that whole body. Both arms are swung while walking, both shoulders are rotated, breathe consciously. The warm-up activity should sweat slightly. 3,The cold body moves about (CoolDown) : After walking, should carry on the cold body relaxation exercise as carrying on warming up. Make the shank, chest and dorsal stretching exercise for 7~10 minutes at least subsequently. 4,Shoulder a heavy task and walk: So can increase the heat consumed while walking, leave such as carrying the knapsack. Weight is 2-3 kilograms, too heavy will result in having a backache. The braces should be wide, it is ventilative and on good terms to contact the surface with the back. Propose: 1, Do not want " young lady of the lift " Refined claim,try hard climb stair; 2,Take to lady that the bus went to work, ask two stations ahead of time to get off; 3,Finish suppers, is strong in going with husband; 4,Watch TV, strong in walking on the walking machining if flies; 5,Go to go shopping, put on plimsolls, go to the department store or shopping mall to stroll around. 6,On weekend, go to climb. Reduce weight and compare with other sports on foot: One day step of amount of exercises, equivalent to: Play tennis for 45 minutes continuously; Ride the bicycle for 95 minutes; The family matters of 30 minutes of running of swimming are 120 minutes.

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