Can Brisk Walking Burn Fat and Lower Blood Sugar? Pay Attention to These 2 Points
As people age, the various functions of the human body 'deteriorate', and the body structure and physique will also undergo changes, especially long-term sedentary, the abdomen will accumulate a lot of meat, which looks unattractive. This problem troubled many men and women who are beauty-conscious.
40-year-old Ms. Zhang is an office worker. She has been sitting for a long time. As she sees her body getting fatter, she has decided to insist on walking downstairs after dinner. However, after a month, her weight and the expected results are far from the same. Isn't it obvious that exercise will have an effect? What's going on?
Nowadays, everyone starts to pay attention to health and fitness, and brisk walking is a very healthy way of exercise. This kind of exercise consumes less heat than walking and running, which is suitable for most people who need to lose weight and patients with high blood sugar through exercise to lower blood sugar. In general, male patients with weakness and ordinary female patients prefer brisk walking because it is simple and doesn't require much skill. It can be said that just buy shoes to start. Through walking, achieve the effect of weight loss.
However, many people don't know that brisk walking is a way of exercise that requires specific posture, speed and time. It is different from walking after meals, so can brisk walking burn fat and promote weight loss? How should I walk to lower blood sugar?
The time, speed and intensity of brisk walking need to be controlled
As the saying goes, a morning's work is worth a day's work, the best time for brisk walking to lose weight is in the morning, especially when you wake up between five and six o'clock, which is very suitable for exercise. Persistence in brisk walking time should be more than 40 minutes. Then, starting from the beginning, gradually increase the walking speed and increase the walking time. People who have never exercised should pay attention. Don't start with too fast exercise, the body needs a process of adaptation. Walking before breakfast can accelerate fat conversion and rapid lipid reduction. However, for people with unstable blood sugar, it is best to avoid empty stomach exercise, and it is better to eat a little snack or food before exercising, or eat small snacks when feeling low blood sugar and discomfort.
In addition to the morning, evening brisk walking is also a good time, especially for patients with diabetes or high blood sugar, the benefits are more significant. Generally choose to walk after dinner, rest for 20-30 minutes, at this time the fat accumulated during the day is selected. Brisk walking can help to lower blood sugar and help the body quickly burn fat, achieving better weight loss and fitness effects. The exercise time should also be more than 30-40 minutes, and the time too short will not have a noticeable effect.
Regarding the speed of brisk walking, it is advisable for individuals. For people with little exercise or weak bodies, it is not necessary to pay too much attention to the exercise speed at the beginning, and gradually increase the speed after adaptation. For ordinary healthy people who want to lose weight, they should try to maintain a higher speed, such as 10 minutes 1 kilometer, and for patients with blood sugar needs, they should use a() , such as the first ten minutes slow speed, the middle speed up, and the last ten minutes again slow speed, which has a better effect on blood sugar control and less risk.
In addition, the speed of brisk walking is related to human lifespan.As people age, their walking speed will slow down.A study in the United States showed that the average walking speed of ordinary people is 0.9 meters per second. People whose walking speed is less than 0.6 meters per second have an increased risk of death, so long-term brisk walking is also beneficial to health.
According to actual conditions, choose brisk walking
We all know that no matter what exercise you do, don't do it too much. According to your actual physical condition, make appropriate exercise methods and appropriate exercise times. It is recommended that brisk walking should be around 5-10 kilometers, and when walking, don't take big steps, which will affect the balance, it is necessary to speed up, let the muscles of the whole body move.
Regarding the walking posture, it is necessary to pay attention to, when walking, choose a good road surface, the chest is upright, the shoulders are open, and the shoulders and hips maintain a vertical line. When walking, the shoulders should swing with the arms, and the swing should not be too high, which can also alleviate the cervical spine.
To relieve muscle pain, use the cross-walking method, which is to walk briskly, walk slowly, walk straight, and then reverse walking alternately. Normal walking will cause joint and muscle connection, and after a long time, it will cause waist muscle strain. Reverse walking is a self-recovery mechanism, which relieves muscle pain.
To lose weight through walking, in addition to controlling the speed of walking, it is necessary to strengthen the rhythm of breathing during walking, and keep the breath and body consistent, so that it can effectively increase the oxygen content in the body, accelerate blood flow, burn fat, and achieve better weight loss effects.
