With these four signs, your walking will not work

Walking is one of the most popular sports in the world: you can walk from any person or anywhere. A recent study found that when walking and burning fat are comparable to running, it has the same effects on preventing diabetes and cardiovascular diseases, including hypertension and hyperlipidemia.

But is your walking method correct? When walking becomes a "walking", can the disease prevention effect be achieved? From the following four things, you can see whether your health has the effect.

1. You don't sweat

"If you find that your clothes are still dry after walking, you are afraid you haven't reached a maximum heart rate of 75% to 80%. " said Judy, a personal fitness instructor and yoga teacher in New York, USA. Ideally, during a 30-minute walk, you must achieve this heart rate for at least 10-15 minutes. Divide the pace from 1 to 10. You should be at least between 6 and 7, feeling a little out of breath. This will be effective if you want to lose weight through walking (with diet control).

2. You can also walk around and chat

It is great to walk with friends, you can urge each other and contact each other. But if you can still walk around and chat without feeling out of breath, it means that your walking is not strong enough and you have to speed up.

Try walking briskly for 1 minute and walking slowly for 2 minutes alternately. This will not only burn more calories, but also help you focus on walking and fighting. It is easier to use various signs along the road, such as mailers, road lights or traffic numbers, as a reminder of alternating speed.

3. I have always felt that I could not feel the exercise effect

As usual swelling and diet control, and my weight reduction and my business has stopped moving forward. Rather than being discouraged, it is better to regard it as a point of reference and remind yourself to make changes.

It is recommended to break the walking once a day into two times in the morning and evening. Not only will there be a chance to increase the heart rate twice in a day, but it can also extend the benefits of heat consumption.

4. You are not tired or painful after walking.

If you don’t feel tired at all after walking every time, it means that your walking is too easy. Don't think it's because your muscles are strong and your body is in good condition so you won't be tired. Even if you walk on the flat ground, you will feel tired after the end, which means you have achieved a sports effect.

It is recommended to go uphill, so that you can rush to the muscles of the thigh and hips without increasing the speed, while increasing the benefits to the cardiovascular system. If you are unable to increase your pace due to foot injury or other factors, walking uphill is a good choice to increase your heart rate and lower your impact.

(