Walking is also a technical activity, so walking exercise is the best way to keep fit.
home doctor online 2015-08-13 09:37:18
we walk every day, this is our usual easiest sport formula. However, not all walking methods can get the effect of exercise. On the contrary, some walking ways may also damage the body. Walking is also a skill. Let me show you how to walk most effectively.
the physical benefits of walking are summarized as follows:
1, maintain good shape.
daily walk 5000 steps (40 minutes complete), can consume 300 calories, can reduce weight 1-1.5 kg
2 a week, improve the body function, prevent chronic disease.
3, enhanced cardiopulmonary function, enhanced double leg muscles, and increased back and knee support, can prevent hypertension, diabetes, arteriosclerosis and degenerative skeletal muscle diseases. In addition, walking with breathing tuna can promote the circulation of blood oxygen, and prevent dementia and forgetfulness.
4, a good prescription for the control of chronic diseases.
5, continuous walking helps reduce blood sugar, blood fat and control blood pressure.
6, eliminate stress, help sleep and relieve melancholy.
7 and multi use feet can improve the manipulation of autonomic nerves in the body, help to eliminate stress, help sleep and relieve depression.
to ensure the effect of exercise, the fast walk should be at least 40 minutes ~60 minutes each time
many countries put forward the slogan "6000 steps" or "10000 steps" every day, in fact, it is the quantitative treatment of exercise time. According to the frequency of about two steps per second, the 6000 step is about 40 minutes' walk, while the 10000 step takes more than an hour. People who just start exercising can gradually increase their time and start with half an hour's walk. When walking fast, the heart rate should be maintained at 120~140 times per minute, and sweating is the best. The middle-aged and elderly people with better physical condition can not reach the sweating effect by fast walking, then can help jogging and do "walk together" to achieve better fitness purposes.
walking posture: the foot is positive, the arm swing
should also cooperate with the correct swing arm posture, that is, the arm pendulum, because the straight arm is easy to fill the arm and cause discomfort, and there is not much demand on the walking pace, as long as it feels right.
evening four or five o'clock walk best
many old people used to exercise in the morning, but in Lu Yifan's view, four or five o'clock in the evening will be better. Because for the elderly with cardiovascular and cerebrovascular diseases, morning exercise is a high risk factor to induce the disease, and the morning air humidity is large, it is not conducive to the diffusion of pollutants, and the air quality in many places is not good.
if you choose to exercise after dinner, it should be half an hour after the meal, and control the end of the exercise for two hours before bedtime, such as sleep at 10 p. m., and 8 points to end the exercise. Because the fast walk will accelerate the blood circulation, keep the body in a certain state of excitement, if the interval between the movement and sleep is too short, it is easy to cause insomnia. After
exercise, something should be done to calm down emotions, such as reading books, listening to soft music, and going to bed after feeling stable.