Lose Belly Fat, Is Walking 3 Kilometers a Day Enough? Use This Method, Distance Isn't a Problem
Professional Doctors Tell You About Health
In middle age, not a few people have a big belly, commonly known as middle-aged obesity. Is it a blessing? Of course not, a big belly is actually a ‘curse’. High blood pressure, hyperglycemia, hyperlipidemia, cardiovascular and cerebrovascular diseases all have a close relationship with a big belly. More and more research shows that if men keep their waist circumference below 85cm and women keep their waist circumference below 80cm, the risk of occurrence of various diseases will be reduced by at least 50%. Therefore, reducing a big belly is a problem that middle-aged people should pay attention to.
To reduce a big belly, ‘control your diet and open your legs’ is the most effective measure. What is meant by ‘control your diet’ is not simply eating less, the core is balanced and reasonable diet, for most people, it is necessary to pay attention to light diet, such as less fatty meat, daily oil intake below 25 grams, staple food 4-6 two, and more fresh fruits and vegetables, for ‘open your legs’, the simplest requirement is to walk more, and it’s effective to walk 3 kilometers or 5 kilometers, the most important thing is to see the method of brisk walking rather than the length of the distance, what method can maximize the benefits of walking 3 kilometers?
First, middle-aged obesity is a type of abdominal obesity, which means that a large amount of fat has accumulated in the abdominal cavity, which is different from obesity caused by subcutaneous fat accumulation in buttocks and limbs, abdominal obesity not only squeezes internal organs and causes functional disorders, but also because of fat deposition in blood vessels can lead to atherosclerosis and plaque formation, so it is a type of obesity that needs intervention and treatment.
Secondly, fat is one of the energy substances of the human body. When physical activity increases, fat is first consumed from the internal organs that accumulate fat, and then it will use subcutaneous fat, this process is commonly known as ‘burning fat’. Since ‘burning’ requires a large amount of oxygen, the amount of oxygen consumed during exercise has a great influence on the utilization rate of fat.
Oxygen intake is completed through breathing. How can we inhale more oxygen? If you carefully feel your breathing, you will find that when breathing, the chest will have a larger rise and fall, and the belly has a small rise and fall, this breathing method is called chest breathing, because the chest cavity is limited by the ribs, no matter how to expand, it cannot exceed the restraint of the ribs, to increase oxygen intake must increase the space for accommodating oxygen, how to make the diaphragm drop down?
Using belly breathing can solve this problem, that is, abdominal breathing. The method is:
- When inhaling, expand the abdomen as much as possible outwards (puff out your belly), keep your chest still.
- When exhaling, contract the abdomen as much as possible inwards (pull in your belly), keep your chest still.
This breathing method is different from ordinary chest breathing, it needs to be practiced, when first starting, you can sit on a sofa or lie on a bed to find the feeling, after mastering the skills, you can do it anytime, even if you stay at home standing, sitting or lying down, you can do abdominal breathing, which can also achieve a certain similar exercise benefit. Abdominal breathing can strengthen the internal organs, increase oxygen intake to promote fat utilization, promote blood circulation and enhance cardiopulmonary function, and may promote gastrointestinal peristalsis and prevent constipation, etc.
Therefore, if you perform abdominal breathing while brisk walking, it will undoubtedly greatly enhance the benefits of brisk walking. However, because abdominal breathing is special, it is difficult to simply use abdominal breathing when brisk walking, you can deliberately add abdominal breathing, in this way, brisk walking 3 kilometers can achieve the effect of burning abdominal fat; or after brisk walking 3 kilometers, relax and stand for 5-10 minutes of abdominal deep breathing will also have a good effect.
In addition, when the weather is bad or inconvenient to go out to exercise, you can also do abdominal breathing for 10-15 minutes at home, which plays a certain role in exercise, especially for people with diabetes, they can do abdominal breathing for 10-15 minutes after meals, which will have significant benefits in controlling blood sugar.
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