Alternate walking and running method to lose weight

　　Alternating walking and running can best burn fat in the first week

　　Monday: Walk for 8 minutes, 2 groups of fast and slow walking cycles (walk as fast as possible for 1 minute, and walk at a medium speed for 3 minutes into 1 group).

　　Wednesday: Walk at a moderate pace for 15 minutes, 3 groups of alternating walking and running (jogging for 1 minute, walking at a moderate pace for 4 minutes).

　　Friday: Walk at a moderate pace for 12 minutes, 4 groups of alternating walking and running (1 minute and 3 minutes).

　　second week

　　Monday: Walk quickly for 10 minutes, 3 sets of fast and slow walking cycles (1 minute and 3 minutes).

　　Tuesday: Walk at a moderate pace for 12 minutes, alternating 3 groups of walking and running (2 minutes and 10 minutes, 2 minutes and 10 minutes, 2 minutes and 6 minutes).

　　Thursday: Walk at a moderate pace for 8 minutes, 5 sets of fast and slow walking cycles (1 minute and 3 minutes).

　　Saturday: Walk for 10 minutes, 5 groups of alternating walking and running (2 minutes and 2 minutes).

　　Week 3

　　Monday: Walk at a moderate pace for 8 minutes, 5 groups of alternating walking and running (2 minutes and 2 minutes).

　　Wednesday: Walk for 6 minutes, 4 groups of alternating walking and running (3 minutes and 10 minutes, 3 minutes and 10 3 minutes, 3 minutes and 10 4 minutes, 3 minutes and 4 minutes).

　　Thursday: Walk for 10 minutes, 6 groups of alternating walking and running (2 minutes and 10 minutes, 2 minutes and 3 minutes, 2 minutes and 4 minutes, 2 minutes and 4 minutes).

　　Saturday: Walk for 4 minutes, 5 sets of alternating walking and running (4 minutes and 10 minutes, 4 minutes and 3 minutes, 4 minutes and 10 points, 3 minutes and 4 minutes, 2 minutes and 4 minutes).

　　If physical strength permits, add a 30-minute moderate-speed walk on the fifth day.

　　Week 4

　　Monday: Walk for 4 minutes, 5 groups of alternating walking and running (4 minutes and ten minutes, 3 minutes and ten points, 3 minutes and ten points, 3 minutes and ten minutes, 2 minutes and ten points, and one and ten minutes).

　　Wednesday: Walk for 2 minutes, 4 groups of alternating walking and running (5 minutes and 10 minutes, 4 minutes and 10 minutes, 3 minutes and 10 minutes, 3 minutes and 3 minutes, 2 minutes and 4 minutes).

　　Thursday: Walk for 8 minutes, 6 groups of alternating walking and running (2 minutes and 2 minutes).

　　Saturday: Walk for 1 minute, 3 groups of alternating walking and running (8 minutes and 10 minutes, 5 minutes and 10 minutes, 1 minute and 6 minutes).

　　If physical strength allows, you can add another day of training and repeat Monday's content.

　　If you have some special needs, here are some tips for reference.

　　1. If you just want to walk, you can use some techniques to increase the intensity of walking. The first is to speed up the cadence, the second is to swing the arms in a large manner, and the third is to walk uphill. There is little use in tying sandbags to your wrists or ankles.

　　2. If you only want to run, you can replace walking with jogging in the walk-run alternation, or you can use uphill running instead of speed running.

　　3. It takes 6-8 weeks to develop basic aerobic metabolic exercise ability if you have not exercised for a long time or have never exercised before. First, walk briskly twice a week, 10-20 minutes each time, and then increase it by 1-2 minutes each time until you can walk for 25 minutes. At this time, start walking 3 times a week, and continue to add 1?2 minutes. Finally, when you can walk 30 minutes three times a week, you can start the above plan.

　　4. If you prefer to use the treadmill indoors, you can copy the outdoor design, but you can increase the treadmill by 1-2% uphill to make up for the air resistance of outdoor sports.

　　5. Should cross-exercise be possible. One way to cross-exercise is to try to choose content that is as close to your “main item” as possible. The form most similar to walking and running is the "spacewalker" (or elliptical exercise machine). Since this is not a complete weight-bearing (bodyweight) exercise, the effect of increasing bone density is compromised. Another way to do cross-exercises is to choose parts that are neglected or under-trained in the "main items" to practice. For walking and running practitioners, some muscle weight-bearing exercises should be performed to strengthen strength.