Don't walk in vain anymore! Research shows that this is the only way to shed excess fat

Are you also eager to try it out when you see the step ranking list posted on your friends' circle? I walk ten thousand steps every day, but I find that the numbers on the weight scale remain unchanged. Don't rush to doubt life, the problem may lie in your way of walking. Research has found that simply accumulating steps is not effective in reducing fat, and the key lies in how to activate the body's fat burning mechanism.

1. Why is the weight loss effect of regular walking limited?

1. insufficient energy consumption.

During regular walking, the body is in the comfort zone, and the increase in heart rate is limited, mainly consuming glycogen rather than fat. Only when the intensity of exercise reaches a certain threshold, will the fat energy supply system be activated.

2. Low muscle involvement

When walking slowly, the core muscle group and lower limb muscle group are not fully activated, just like a car always driving in neutral, which naturally reduces fuel efficiency.

3. Metabolic adaptation phenomenon

Walking at the same speed and route for a long time will generate adaptability in the body, and the amount of calories burned will gradually decrease with increasing proficiency in exercise.

2. Upgraded Walking Techniques Open

1. Variable Speed Walking Method

adopts a rhythm of alternating fast and slow, such as walking fast for 1 minute and then walking slowly for 30 seconds. This interval training can keep the heart rate at its maximum The optimal fat burning range can continue to burn calories after exercise.

2. Terrain selection method

prioritizes routes with slopes. When going uphill, the body needs to resist gravity, which can burn an additional 20% of heat. Uneven surfaces such as sand and gravel roads can also increase energy expenditure.

3. Load bearing walking method

Hold an appropriate amount of heavy object or wear a load-bearing vest, and pay attention to controlling the weight within 5% of the body weight. This method can increase basal metabolic rate, but it is important to maintain the correct posture to avoid injury.

Thirdly, improve the walking effect Details of Doubling

1. Posture Adjustment

Keep your head up and chest straight, slightly retract your abdomen, and increase the amplitude of your arm swing. The correct posture can allow more muscles to participate in exercise while reducing joint pressure.

2. Time selection

Walking on an empty stomach in the morning results in lower glycogen reserves in the body, making it easier to mobilize fat for energy supply. Walking one hour after a meal can help stabilize blood sugar levels.

3. Equipment Assistance

Select sports shoes with cushioning function and wear heart rate monitoring devices. Appropriate equipment can protect the body while helping to control the intensity of exercise. Changing the way you walk is like pressing a restart button on your body. When regular walking becomes a precise fat burning tool, those stubborn fats will naturally have nowhere to hide. Starting tomorrow, try these methods to make every step worthwhile.