How to exercise to lose weight more effectively? How fast is walking to lose weight?

Exercise to lose weight is a very common way to lose weight in our daily life. Exercise and fitness have significant weight loss effects and are deeply loved and welcomed by everyone. So how can exercise to lose weight be more effective? The speed of walking to lose weight.

How to do exercise to lose weight more effectively

I believe most girls have seen someone lose 10 or even 20 pounds in a month through exercise on the Internet. In fact, such a speed of weight loss is very harmful to health. It is not recommended to exercise to such an extreme. You can increase the effect of exercise weight loss appropriately through the following aspects.

Aerobic and anaerobic combination

Many girls only do aerobic exercise and ignore anaerobic training, thinking that anaerobic exercise has no weight loss effect. In fact, doing 30 minutes of anaerobic exercise, such as plank support, sit-ups, machine training, etc., and then doing 30 minutes of aerobic exercise, such as jogging, swimming, and yoga, can achieve the best fat burning effect.

Do a variety of sports

Don't always do the same type of exercise. If you do the same type of exercise for a long time, the weight loss effect will be reduced. You can alternate between several types of exercise.

Combine with diet

While exercising to burn fat, you also need to cooperate with your diet to enhance the weight loss effect. Pay attention to controlling the intake of high calories and high fat in your diet, avoid overeating, and develop good eating habits, which can help exercise to lose weight with twice the result with half the effort.

How fast is walking to lose weight?

When walking to lose weight, you must pay attention to the speed. Only when you have the right walking speed can you achieve effective weight loss results. The speed of walking to lose weight depends on your personal physique. Generally, you should walk slowly first and then quickly. You cannot speed up all at once. There must be an adaptation process. The best walking speed for weight loss is to keep it at around 120 to 140 steps per minute.

Relevant data shows that walking at a speed of 4.8 kilometers per hour for 20 minutes consumes calories the fastest, which is conducive to heat control and weight loss. It has been proven many times in practice that walking at the fastest speed will have a better weight loss effect than running at the slowest speed. If you can insist on walking for 40-60 minutes every day to lose weight, you will lose 55% of your body fat. You can also maintain a brisk walking posture for 30 to 45 minutes, or walk fast with big strides. The speed is maintained at about 120 to 140 steps per minute.

In addition to controlling the speed of walking to lose weight, the distance of walking is also important. It is generally recommended that people who want to lose weight by walking should walk about 5 to 10 kilometers each time. You don't need to walk too far to avoid excessive fatigue, and it shouldn't be too short, otherwise it won't have the effect of losing weight. If you lose weight by walking, the faster you walk, the better the effect, but you should do it within your ability. You can gradually increase the requirements and speed according to your physical condition. Another thing to note is that you can't walk too much at one time. You should gradually increase the amount, step by step. If you insist on walking for 30 minutes to 1 hour every day, you can see the effect of weight loss after 2-3 months.

What is the best time of day to exercise to lose weight?

7:30-8:00 AM

During the morning period of 7:30-8:00, the calories needed for exercise are provided by the decomposition and oxidation of fat accumulated in the body, which can help reduce fat accumulation in the body and is a better time period for exercise to lose weight.

However, since the body's functions may not have recovered to their best state at this time, especially for some people who like to exercise on an empty stomach, if the exercise intensity is too high and the time is too long, it is easy to have hypoglycemia. Therefore, it is not advisable to do intense and high-intensity exercise during this period. You can do some low-intensity exercise, such as brisk walking, jogging, Tai Chi and other easy and gentle exercises.

Afternoon 14:00-16:00

This period is a good time to strengthen muscle strength through exercise. The muscle's tolerance is about 50% higher than other times. In addition, this period is also when the temperature is relatively high during the day, and the human body temperature will also rise. The body is more flexible, and exercise can reduce the risk of sports injuries. You can do some strength training to exercise your muscles or some stretching exercises such as yoga and Pilates.

Evening 17:00-19:00

The best time to exercise is between 17:00 and 19:00 in the evening, because the human body's physical fitness and oxygen intake peak at this time, and blood pressure and heart rate rise. In addition, the evening is also the time when the hormones and enzymes in the body are in the best state, and the various senses of the human body, such as vision, touch, and smell, are at their peak, so exercise at this time is more beneficial to health. You can do high-intensity exercise during this period, but it should be noted that it is best to rest for 1 hour before eating after exercise.

Evening 20:00-22:00

During this period of time, you can do some low-intensity exercise, which can achieve the goal of weight loss and help sleep. However, it should be noted that the exercise time should not be too long and the intensity should not be too high, otherwise it will easily affect sleep, and it is best to end the exercise 1 hour before going to bed.

Is it better to exercise before or after meals to lose weight?

45 minutes before meals

Exercising 45 minutes before a meal will make the motor center and sympathetic nerves of the cerebral cortex in a more excited state, while the food center will be in an inhibited state. The secretion of the digestive glands will be inhibited, resulting in a decrease in appetite, food intake, and calorie intake, which will naturally have the effect of losing weight.

45 minutes after a meal

Exercising 45 minutes after a meal can cause a large amount of adrenaline secretion and sympathetic nerve excitement, and a large amount of blood will be supplied to the motor muscles and organs. Relatively speaking, the blood flow to the gastrointestinal tract and other digestive organs will be reduced, resulting in weakened gastrointestinal motility, and thus the digestion and absorption function will be weakened, thus achieving the effect of weight loss.