2020/12/21 07:34

Is walking good for slimming?

"Walking" is the simplest and easiest way to br slim.

However, walking may or may not be an exercise.

One is time.

Aerobic exercise can only be said to be aerobic exercise when the sugar and fat in the body are used to create energy that moves the muscles of exercise together with oxygen and consume it in the muscles. Therefore, walking for about only 5 minutes is not an exercise that leads to energy (calorie) consumption. It is said that it takes more than 15 minutes for the body to realize that "If you want to continue this walking exercise, you have to use sugar and fat to generate energy."

How many steps and kilometers is 15 minutes? In my case, I walk slowly and take 1500 steps, which is about 1 km. Slowly speaking is like enjoying the scenery. The average distance between subway stations in Tokyo is 1 km, so it takes about 15 minutes on foot. It's not enough for aerobic exercise. If possible, I would like to walk for 30 minutes to 1 hour. In other words, it is 3000 steps 2 km to 6000 steps 4 km. As an aside, during the Edo period, the 53 Stations of the Tokaido were maintained and there was frequent traffic. I traveled about 350 kilometers from Edo to Kyoto in about two weeks. I was surprised that I was walking 25 kilometers a day.

The other is posture.

There is no point in walking with dumbbells. It is also not recommended to bend your arms 90 degrees and swing.

This is because if you are too conscious of exercising and walking, your posture will get worse. Jogging is better if you are exercising in this position.

The recommended posture is to relax your body, open your chest (the distance between the shoulder blades on your back is just right), and have your spine sit straight on your pelvis. When you start walking, walk so that it is pushed from the back side of Tanda (under the navel), that is, slightly below the waist on the back. Walk softly to the ankle joints.

I call this "balance walking". It's the way Cro-Magnon Man walks as humans evolve. The stoop is also corrected and back pain can be reduced. Modern people are accustomed to living on the couch and tend to get sick. When you do balance walking, you can realize that the left and right muscles of the buttocks are being used with correctly.

Hydration and green tea are essential for walking

Lack of water can lead to headaches, dizziness and, in severe cases, convulsions. It's natural in the summer, but be careful as it dries quickly even in winter or when you sweat, so it's hard to notice.

I think that more people drink sports drinks than water for hydration. This is because if you sweat a lot, sodium and potassium will be lost with the sweat. A lack of sodium can lead to headaches, vomiting and cramps. In addition, lack of potassium can lead to weakness and muscle weakness. Sports drinks are effective for heavy sweating and strenuous exercise. But what about walking for about 30 minutes to an hour? It's more of a "light thirst" than a lot of sweat. Green tea is perfect for such hydration.

The reason is the well-known catechin. Catkin is one of the flavonoids, which is a type of polyphenol. Catkin is known to have a lipolytic effect. It hydrolyzes lipids bound by an enzyme called lipase. Furthermore, it is consumed not only as a decomposition but also as an energy source. This is also the function of enzymes. It rehydrates and converts excess body fat into energy. How wonderful do you think? You can see that the green tea that moistened the throat of an old traveler who walked 25km a day on the Tokaido made a lot of sense.

But let's change the tea depending on the time of day and illness

Both sencha and hojicha contain catechin. On average, about 12 to 15% of the ingredients of green tea are catechins.

But it also contains caffeine. It's not as much as black tea, but it's about 60 to 70% of black tea. Caffeine also seems to have a phenomenon of using fat as an energy source. However, the effect of caffeine lasts for about 4 to 8 hours, so if you can't sleep at night, hojicha is better for walking in the evening. This is because bancha, which is the raw material, grows large in tea leaves, reduces the amount of caffeine, and is roasted at a high temperature to sublimate caffeine.

Sencha is also good for walking in the morning. Theanine balances the autonomic nerves and boosts immunity so that you don't catch a cold. There is no other drink like this. Of course, the refreshing sencha that contains catechin is perfect for getting through the morning hours and the sleepy hours after eating.

On the other hand, if you can sleep at night but are concerned about diabetes, it is recommended to drink sencha or hojicha after meals in the evening. In a paper published in the medical journal Nutrients in February of this year (2020), "Insulin secretion tends to decrease in the evening and blood sugar level tends to rise after dinner. In contrast, catechin intake tends to increase after meals. We were able to confirm the effect of reducing glucose and suppressing the rise in blood sugar level. " It's amazing.

Summary

1. Let's walk within the range of 15 minutes to 60 minutes a day.
2. Let's replenish the water lost by sweat even in winter.
3. Green tea is perfect for walking.
4. Choose green tea according to the time of day and your illness.