How to lose weight by walking

　　How to Walk to Lose Weight Method 1: Body Shaping

　　This exercise can be performed in the park or on a walking machine. It is divided into 10 levels from low to high according to the intensity. You can control the rhythm of the exercise according to the following plan.

　　Practice time: 60 minutes.

　　Calorie burning: 300~450 calories (depending on speed).

　　0~5 minutes: Warm-up time, the pace and frequency should not be too large to ensure that you can speak easily. Exercise intensity: 3 to 4.

　　5 to 10 minutes: Increase exercise intensity and pace so that you can only speak short sentences. Exercise intensity: 5 to 6.

　　10 to 11 minutes: Interspersed with lunge exercises (30 to 35 times, as shown in the left picture below), put your hands on your waist, step forward with one foot, lower your center of gravity, and bend the other leg. Exercise intensity: 5 to 6.

　　11 to 14 minutes: Adjust your pace and slowly reduce your walking speed. Exercise intensity: 4 to 5.

　　14 to 19 minutes: Increase the speed and pace. At this time, you can only speak simple words. Exercise intensity: 7~8.

　　19-20 minutes: Side step practice. Spread your legs slightly wider than shoulder-width apart, point your toes outward, place your hands on your thighs, lower your body's center of gravity, and slide to one side in a horizontal direction. Pay attention to keeping your body's center of gravity low and your upper body straight during the sliding step. Exercise intensity: 4 to 5.

　　20 to 23 minutes: Adjust your pace and practice regular walking. Exercise intensity: 4.

　　23 to 28 minutes: Increase your walking speed. At this time, you will find it difficult to speak. Exercise intensity: 8~9.

　　28-29 minutes: Side step practice, the same as 19-20 minutes. Exercise intensity: 4 to 5.

　　29-36 minutes: Pick up the pace quickly. Exercise intensity: 8~9.

　　36-37 minutes: Single-leg squat exercise. Put your hands on your hips, place your right foot on the ground, bend your left leg backward, and lift your toes off the ground. After adjusting your balance, slowly squat down, making sure that your left foot does not touch the ground. Squat and rise once as one set. After completing 2 sets, switch your right foot off the ground. Exercise intensity: 4 to 5.

　　37 to 40 minutes: Adjust your pace and practice regular walking. Exercise intensity: 4.

　　40 to 45 minutes: Increase your walking speed. Exercise intensity: 5 to 6.

　　45-46 minutes: Side grip exercise: Stand with your feet shoulder-width apart, facing the wall or railing two steps away, place your hands on the wall or railing, and then push your body up. Exercise intensity: 5 to 6.

　　46 to 51 minutes: Speed ​​up and walk quickly. Exercise intensity: 7~8.

　　51-52 minutes: Single-leg squat exercise, the same as 36-37 minutes. Exercise intensity: 4 to 5.

　　52 to 57 minutes: Increase your walking speed. Exercise intensity: 7~8.

　　57-60 minutes: Slow down and adjust your breathing. Exercise intensity: 3 to 4.

　　How to walk to lose weight Method 2: Burn fat quickly

　　This set of exercises is suitable to be performed on a walking machine, and the exercise effect can be effectively improved by constantly adjusting the slope.

　　Practice time: 45 minutes.

　　Calorie burning: 400~600 calories.