Do you really know｜走路减肥，真的有效吗？

Can you really lose weight by walking?

Walking is something we all do every day, but did you know it has numerous health benefits? It's not just a simple way to get from point A to point B. Walking can improve cardiovascular health, boost your mood, and even enhance your overall well-being.

According to specialists, it can also help you lose weight under certain conditions. By incorporating regular, brisk walks into your routine, you can take advantage of these benefits and work towards your weight loss goals.

So what are these conditions?

First, you need to walk enough. The World Health Organization, WHO, recommends at least 10,000 steps a day to stay fit and maintain a stable weight.

But if your goal is to lose weight, you'll need to walk more and at a higher intensity. To really shed those pounds, aim to walk at least three times a week for an hour or more at a brisk pace between six and eight kilometres an hour and maintain a heart rate between 135 and 160 beats per minute.

Is that enough to lose weight?

It's a great start and beneficial for your health, but it might not be enough to lose those extra kilos. To see a significant change on the scale, you need to combine walking with a balanced diet, as weight loss is heavily influenced by what you eat.

Is one type of walking more effective than another?

Absolutely. Nordic walking, which involves using poles and is typically done in a club, is particularly effective for burning calories. This form of walking engages all muscle groups due to the higher speed, making it a great option for weight loss if done regularly.

However, if you don't have the time or energy for Nordic walking, you can still find ways to walk more. Try getting off a few stations before your destination to walk a bit more or take a long walk in the woods on the weekend. Just remember to pick up the pace and to make your walk as effective as possible. There you have it.

词汇表
cardiovascular [ˌkɑː(r)diəʊˈvæskjələ(r)] 心血管的
incorporate [ɪnˈkɔː(r)pəreɪt] 包含，合并，纳入
brisk walk [brɪsk] 快步走，健走
intensity [ɪnˈtensəti] 强度，剧烈
shed pounds / lose kilos [ʃed] 减掉体重，甩肉，掉秤
Nordic walking [ˈnɔː(r)dɪk] 北欧式健走（借助手杖进行的全身运动）
pole [pəʊl] 手杖，杆；极点
burn calories [ˈkæləri] 燃烧卡路里，消耗热量
engage all muscle groups 调动全身肌肉群
pick up the pace 加快步伐，提高速度

🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】