[Gym trainer direct biography] Walking alone cannot drop body fat!Easy -to -understand explanation of the seven ways to be done effectively

"Is there a diet effect in walking?" "I want to somehow drop my body fat!"

If you are conscious of dieting, do you have the above worries?You long for a beautiful and tight body.

There are very many people who have a sense of diet = exercise.In fact, some people may be working on walking to lose body fat.

However, walking alone cannot be expected to have a diet effect!

In this article,

I will introduce etc.

I am a professional gym trainer.In fact, we have supported many people's diets.From that experience, we will introduce information about walking in an easy -to -understand manner.

If you want to get a beautiful body or are worried about dieting, please check it out!

table of contents

[Large premise] Walking alone cannot drop body fat!

Again, the walking "only" cannot be removed by walking.

Walking is aerobic exercise.Therefore, it is said that burning fat is effective.

However, no matter how much you walk, it will be difficult to feel the effect if you eat too much calories in the meal.

For example, just because you are walking

If you like, your diet is not successful.

Also, just walking

You will not feel the effect even if it is not suitable for walking.

If you want to lose weight by walking, it's important to know the right diet and the right way.

Reasons for walking 3 reasons for walking to drop body fat

I told you that walking alone could not drop body fat.However, it is true that the effect of fat burning is an exercise that can be expected.

Therefore, in this chapter, we will introduce why walking is effective for removing body fat.

Let's explain the points in an easy -to -understand manner.

Walking is aerobic exercise.

Aerobic exercise requires a lot of oxygen, so it uses body fat to get energy.Therefore, the fat burning effect can be expected.

In particular, walking has less load on the body and can be worked on regardless of gender or age.If you have less muscles, walk slowly to worry about injuries.

However, as I mentioned at the beginning, walking alone cannot drop body fat.You need to be careful about dietary balance and calories.

Walking is an exercise that uses the muscles of the whole body.There is an image of using muscles only in the lower body, but walking operation uses many parts such as abdominal muscles, back muscles, and arm muscles.

It is difficult to enlarge because it cannot be loaded on some muscles such as muscle training.However, there is no doubt that it is an exercise that is suitable for reducing body fat while using the muscles of the whole body.

Walking is a relatively simple exercise.Therefore, it is easy to continue.

In order to drop body fat, it is important to exercise continuously.It's impossible to tighten your body in one day.

Compared to intense things such as running, walking is an exercise that is easier for those who do not usually play sports.

Five surprising effects of walking

If you continue walking, you can expect a variety of effects in addition to dieting.

In particular, the following five are significant benefits for maintaining health.

I will explain in detail.

Continuing walking and reducing body fat will lead to improvement of lifestyle -related diseases.Aerobic exercise promotes lipids and sugar metabolism.

Lifestyle -related diseases are all illnesses caused by everyday life, diet, and exercise habits.Hypertension and diabetes apply.

Leaving it alone can cause arteriosclerosis, so be aware that walking and reviewing your diet can improve lifestyle -related diseases.

Continuous walking can help prevent arteriosclerosis.Not only is the improvement of lifestyle -related diseases, but also aerobic exercise also increases blood vessels.

Combining muscle training and stretching according to aerobic exercise will be more effective.

Continued to work on a breathtaking walk to improve cardiopulmonary function.Cardiopulmonary function is stamina and endurance during exercise.

The point is that cardiopulmonary function can secure 40 % or more of the maximum oxygen intake ( *).Aerobic exercise that requires oxygen, such as walking, is suitable.

When cardiopulmonary function is improved, blood flow improves.Blood is a very important ingredient that carries the nutrients required for your body.If blood flow improves, it will support your health.

Reference: Ministry of Health, Labor and Welfare "Cardiopulmonary endurance"

Walking is also effective in preventing osteoporosis.If moderate stimulation is applied, bone density increases and bones become stronger ( *).

Considering osteoporosis prevention, there are many exercises that are stimulated not only for walking but also for jogging and dancing.

However, osteoporosis is a symptom that increases risk with aging.Strong exercise after the age is overlapped, so it is recommended to use a medium -strength and easy -to -continue walking.

Reference: Ministry of Health, Labor and Welfare "Movement to prevent osteoporosis"

Walking has also been shown to help relieve stress.This is because the secretion of serotonin from the brain increases.

Serotonin is called "happy hormone" and has a calm effect.It is an indispensable hormone in modern times, which is called a stressed society, such as stabilizing mental aspects when secreted is sufficient.

Exercise that carries down a certain rhythm, such as walking and jogging, promotes serotonin secretion.In any case, it must continue in the long term to get the effect of walking.

[Continuation is key] Walking diet effect from one month or later

Walking is difficult to get a diet effect just for a few days.The body fat begins to decrease for the first time after a long period of time.

I will explain why walking cannot quickly reduce body fat and when it starts to decrease.

There is not much calorie consumption of walking.Therefore, it will not reduce a lot of body fat after going for one or two weeks.

By the way, if you walk for 30 minutes at a speed of breath, the calorie consumption is 79kcal ( *).Even if you walk for one hour, it will be about 160kcal, about half -rice half -rice calories.

* When Casio "Calculation of Calories" is walking with a weight of 50 kg.

On the other hand, 7200 kcal consumption is required to reduce body fat by 1 kg.If you want to reduce your body fat with just 30 minutes a day, it takes 100 days even if you calculate simple.

You can feel the diet effect by walking after one month or later.Don't be impatient and try to drop your body fat slowly.

He said earlier, "It takes 100 days to pay attention to the calorie consumption of walking."However, the reason why walking reduces fat is not only calorie consumption.

The synergistic effect of these walking allows you to reduce body fat efficiently.

The body fat gradually decreases after walking habits.It will change your body in a few months.

[Fat burning] 6 ways to increase the effect of dropping body fat by walking

You can see that walking is effective in removing body fat.However, if you make a mistake, you may hurt your body.

Here, we will introduce how to enhance the effect of walking.

Let's check.

When walking, use a special walking shoes.This is because it has high cushioning and has the effect of relieving the burden on the feet.

Walking with fashionable sneakers, pumps, and sandals is not good.Because it is not a shoe for walking, the burden on the feet increases.Sometimes it loses shoes or hurts your knees.

Depending on the product, it can be purchased for about 3000-6000 yen.When walking, be sure to use special shoes.

If you are not exercising on a regular basis, we recommend walking 20-30 minutes a day.However, it is forbidden.Please start from where you can.

If you can continue for more than 30 minutes, increase your time.It is also recommended to increase the walking speed.

When walking, keep your right posture.If your posture is poor, your muscles and joints will not be used correctly, leading to injury.

Please refer to the following points for the correct posture during walking.

Just be aware that your back does not bend, you will be able to walk while using the muscles of your whole body.

When walking, walk on the slope and stairs.By increasing the load on exercise, you can train your body.This means that calories consumption will increase.

By changing the walking route, you can prevent getting tired.By walking on a slope or stairs, it can be a change.

As I have told you several times, it is important to have a good nutritional diet to lose weight by walking.

It is said that the diet is important in the order of "meal> training> aerobic exercise".No matter how hard you work, it will be difficult to lose body fat if you eat irregularly.

It is important to keep the following to eat a well -balanced diet.

To put it simply, "avoid overeating, eat staple food (rice and bread) moderately, and eat main dish (fish, meat), side dishes (vegetables, seaweed, soybeans)."

Walking should be done twice a week for two months.

The guide to the effect is said to be two months.However, it is only a guide.There are individual differences in muscle mass and basal metabolism, so let's just consider it for reference.

It is important to continue walking.Therefore, let's exercise patiently without seeking the results immediately.

Walking is preferable every day, but sometimes you don't have time.In such a case, it is good to use it for two days on the weekend.

It is important to continue walking at your own pace.

Three tips to continue walking diets

Walking can benefit by continuing.It can be said on a diet.

To reduce body fat, let's take three tips to continue.

I will check in order.

We recommend that you do it with your family and friends when walking.This is because you can enjoy it rather than work alone.

There is also an advantage that it is easy to continue when a person who walks together can do it together.Continuing will lead to removing body fat.

Recently, there are communities for those who want to walk.It is also a good idea to find a walking companion from such a place.

It is also good to walk while listening to music.By walking on the rhythm, you can do it while raising your feelings.

Music can be what you like.If you have a tune of Western music and up tempo, you can walk well.

Be careful when adjusting the volume of earphones and headphones.If you can't hear the surrounding sounds, you may be suitable for the accident.We recommend the appropriate volume.

If it is a burden for you, continuing will be very difficult.Let's work on walking within a reasonable range.

The lifestyle is different for each person.Some people can continue every day without difficulty, while others can only do two days a week.

There is no merit to compare with others, so please work as much as you can.If you continue, your body will always change someday.

If you say "I can't do it easily, but I want to feel the effect of walking quickly!"

A little ingenuity makes it easier to feel the effect of walking.

[To drop body fat] Two points you want to incorporate before walking

Here are two points you want to incorporate before walking.

If you want to enhance your diet or want to prevent injuries due to walking, be sure to check.

Muscle training throughout the body is also important to lose weight.Walking has the effect of breaking down muscles as well as body fat.

Also, doing muscle training before aerobic exercise will increase the burning effect of fat.

In addition, training is introduced in the following video.Please refer to this as well.

Before walking, do stretching and preparing exercises.If you don't usually play sports, you may be injured if you suddenly walk.Stretch and exercise to relieve muscle tension.

Specifically, it would be nice to extend the Achilles tendon or incorporate bending and stretching.It is also recommended to do radio exercises as a preparatory exercise.

Incorporate the right knowledge and drop body fat by walking!

Walking is one of the aerobic exercise and has the effect of breaking down body fat.It is also a great exercise for those who are usually inseparable, such as preventing lifestyle -related diseases and reducing stress.

If you use the correct meal and the whole body training together, you can feel the effect of walking, so please take it in.

In addition, the fitness gym Retio Body Design in Okayama Prefecture, which creates this media, offers a lot of columns for trunk enhancement.If you want to do body makeup or seek a beautiful body, please see other articles.

We also provide diet and meal guidance.If you are interested, please feel free to visit!Retio Body Design supports people who want to train and diet!

Okayama's 24 -hour fitness gym "Retio Body Design"