Many obese patients with advanced stage of lazy cancer do not have enough perseverance to lose weight, they always can't stick to exercise, and their body is always unable to lose weight.
Today, I will share a fitness exercise that is suitable for most novice weight loss novices and large base people, which is much easier and easier to stick to than running.
Although running is a good fat-burning exercise, for most obese people, their physical endurance is relatively poor, and they usually lack exercise, which makes it difficult to stick to running. The goal of running a few kilometers a day is simply physical and mental torture, and many people give up after not persevering for a few days.
So, what exercise is better for beginners in weight loss? The answer is brisk walking.
You heard it right, go briskly, it's an underrated fat-burning exercise. Although brisk walking is not as efficient at burning fat as running training, brisk walking is easier to stick to, and it is easier to achieve the goal of walking 4-5 kilometers briskly than running 4-5 kilometers a day.
The intensity of brisk walking is lower than that of running, and you only need to master the rhythm to burn about 320 calories in one hour, while jogging in one hour can burn about 550 calories. It is difficult for novice weight losers to run for more than half an hour, but they can complete a brisk walking workout that accumulates 1 hour a day (can be divided into 2 30-minute walkouts). ）
Therefore, brisk walking is an underrated fat-burning exercise, which is much easier than running, and is suitable for people who have no exercise foundation to exercise!
Of course, brisk walking also requires mastering the correct posture and method:
1. When walking briskly, the head should be kept straight, the eyes should be level with the front, and the head should be lowered or tilted, so as to maintain the natural curvature of the cervical spine and reduce the pressure on the neck.
2. The abdomen should be slightly tightened, the shoulders should be relaxed and sinking, do not shrug the shoulders, and the arms should swing naturally with a moderate amplitude, about 45 degrees with the body.
3. When walking briskly, each step should be hit by the heel first, and then quickly transition to the sole of the foot, and push the body forward through the force of the foot kick.
4. When walking briskly, inhale every 2-3 steps, and exhale every 2-3 steps, so that the breathing rhythm can provide sufficient oxygen supply to the body and avoid fatigue and discomfort caused by lack of oxygen.
For the elderly or those who are physically weak, it may be necessary to lower the pace appropriately to adapt to their physical condition. For those who want to lose weight by walking briskly, they need to increase the pace and swing amplitude to increase the intensity of exercise.
5. When we are walking briskly and exercising, we can bring headphones to listen to music, which can make time pass faster.
6. While walking briskly to lose weight, it is necessary to carry out diet management and control the daily calorie intake, such as the calorie intake is 400-500 kcal than usual, which can improve the body's calorie deficit and double the fat burning efficiency.