零起点美语-Put on the speed.

Put on the speed.

速度加快。
The faster you walk, the faster you burn calories. If you’re already a walker, add some action with speedwalking. In the middle of your regular walk, walk as fast as you can for a minute or so. When you get comfortable with that, add another minute or two. Bend your elbows and pump your arms to add momentum. Be sure not to strain yourself. You’ll know you are if your legs turn into knots. If that happens, slow down!
In the long run, try to cover a mile as fast as you can. Making a mile in 15 minutes is great, and twice that is an ideal workout. Remember, when you’re speedwalking, do a slower walk for 10 or 15 minutes as a warm-up and again afterward as a cool-down.

你走的愈快，卡路里燃烧的速度也愈快。如果你已养成走路的习惯，那你不妨试着快走并加些动作。在你经常的步行当中，试着以最快的速度走个一、两分钟。等你慢慢适应后，再额外地增加一、两分钟。借着弯弯手肘和摆动手臂来增加动力。但别伤到自己。双腿一旦僵硬的话，自己一定会知道的。如果有这种感觉的话，速度立刻放慢!
最后，试着以最快的速度走完一英里。在十五分钟内走一英里是很不错的，若能走上两英里的话便是非常理想的健身。记住，快走前先慢慢走个十到十五分钟做为暖身，快走完再慢慢走个十到十五分钟让自己慢慢平静下来。