Beijing Risheng Socks Co., Ltd.

PART 01

Master 5 walking weight loss techniques

1. Fast walking training

Quick walking is simply to speed up walking. The knee is slightly bent, and the speed is similar to walking speed through rapid arm swing, so that the muscle strength of the whole body can be enhanced. When the heart rate is maintained at 120~140 times per minute and the body sweats, it means that the effect of exercise has been achieved.

2. Speed change walking training

Variable speed walking is a method of alternating fast walking and slow walking. It takes 4 to 6 minutes to increase the speed to the fastest and then return to the slow walking speed. When you walk at variable speed, you may feel your heart beat faster, your breath gets worse, and your body sweats slightly. This is a normal phenomenon. Of course, if you obviously feel that your body is overloaded, you can slow down or stop to have a rest.

3. Cross training

If you want to achieve better slimming effect and do not resist running, you can try cross training.

Cross training is to add sprints or even sprints in the process of walking. It allows you to consume more calories in the same time. For example, every 5 minutes of walking can be interspersed with jogging for 1 minute. When you can easily complete your training, you can try to join a 30-60 second sprint to reduce fat.

4. Increase the load

For example, the daily work backpack is a way to increase the load. However, we should pay attention to two points. First, it is best to choose a sports backpack that can fully fit our back. Second, it is recommended that the weight of the backpack should not exceed 20% of our own weight, otherwise it is easy to hurt our waist and back. Increasing the weight bearing of walking can effectively enhance exercise intensity and increase energy consumption.

5. Increase distance and duration

The Dietary Guidelines for Chinese Residents suggests that we walk about 6000 steps a day, and for those who need to lose weight, we suggest walking about 10000 steps. Of course, we don't need to walk 10000 steps at a time. For example, we can walk properly after lunch, after work, and after dinner in the morning. We can basically achieve our goals by the end of the day.

PART 02

Grasp the four elements of training

When using the above methods, we also need to pay attention to the following four points to avoid damage:

1. Warm up activities

Since the method described above is a little bit more intensive, we can warm up for 5-10 minutes before training, such as walking or stretching. Warm up can effectively avoid sports injuries, promote blood flow, and make muscle tissue warm, helping the body to better complete the next training.

2. Relaxation activities

Some experts suggest that after a certain intensity of exercise, walk slowly for another 5 minutes to gradually slow down the heart rate. If conditions permit, you can spend 5 to 10 minutes stretching.

3. Comfortable shoes and socks 

Choose a pair of sneakers and walking socks with good fit and shockproof function, which can cushion the impact brought by landing, stabilize the sole and maintain the sole radian well.

4. Supplement water

When the weather is hot and sweaty, we can replenish water several times in small amounts to prevent dehydration.

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