The fact that walking is beneficial to prevent aging and adult diseases and keep healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.
One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes at a time, four times a week for 20 weeks. The results show that:
① Viscosity (maximum oxygen uptake) increased by 30%;
② At rest, the pulse number decreases and the cardiac function improves;
③ The average weight loss was 65438±0.3kg；;
④ The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
The daily walking time starts from 10 minutes, and gradually increases after getting used to it. The ultimate standard is to walk for 40 minutes every day. The more body fat (high fat rate), the more fat you lose. In other words, walking to lose fat is very effective.
Many people have lost weight, and even many people have successfully completed their weight loss plan in the ideal state of 1 month 1 kg. And because the fat is reduced, it can be said that walking is the most suitable exercise for healthy weight loss.
If you really want to improve your health through walking training, you must insist on fishing for three days and drying the net for two days, which will never have an effect. You may feel tired at first, but if you can stick to 12 weeks, you won't feel tired if you walk for a long time after you get used to it, and you will feel uncomfortable if you don't walk.
Scientists say that it is best for women to walk quickly.
There are many forms of physical exercise, and "walking" is one of them. According to the latest issue of the quarterly report of the American Medical Association, "walking fast" is beneficial to women's physical and mental health.
According to the research report of Harvard School of Public Health recently published by the Quarterly Journal of American Medical Association, middle-aged and elderly women seldom take part in strenuous exercise, but as long as they walk for 30 minutes every day, the probability of stroke can be reduced by 30%, and the effect of preventing stroke is the same as jogging, playing tennis and riding a bike.
1968- 1994 experts from the school of public health of Harvard University conducted a long-term follow-up study on the relationship between women's sports and physiology, and the respondents were 72,488 women aged 40-65.
According to the research report, walking for 30 minutes every day for middle-aged and elderly women has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers. Women who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on. If middle-aged and elderly women walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%.
As for how fast you walk, how fast is "walking"? According to the research report, if you walk 1 km in 12 minutes, this speed can be called "brisk walking" because this speed can make the cardiopulmonary function produce effective exercise.
In winter, many people are too lazy to go out at home However, Bing Ling, a fitness coach, suggested that fitness should be sustained to achieve the expected results. You may have said: it's cold, and you are all lazy. What can you do? Don't worry, there are some lazy sports for smart people. Move the exercise to your doorstep to ensure that you can exercise your muscles, cheer up your spirits, enhance your resistance and warm your body in the cold wind.
Walk for 30 minutes after meals 1 hour.
Even lazy people have to walk, right? Go, but not casually, but quickly.
Effect: When people walk, the muscle system is like a rotating water pump, which can push blood back to the heart. Walking at a brisk pace can accelerate muscle movement, promote blood circulation throughout the body, increase oxygen consumption and increase the pace of the heart, which is very beneficial to improve the unique blood supply deficiency and cold feet in winter. Come on, you can still lose weight and keep fit in a month.
Tip: Since it is a brisk walk, speed is the key. Coach Bing said that walking is something we do every day, and the speed is within 3 kilometers per hour. Walking at a speed of about 4.5 kilometers per hour is a brisk walk. In other words, it takes about 1 km to walk for ten minutes. Everyone is not required to have such a speed at the beginning, but to increase the speed step by step, from slow to fast. For the elderly and the infirm, the speed can be slightly reduced, about 4 kilometers per hour. The reason why I suggest you go quickly in winter is because the weather is good in winter. In cold weather, when we walk in the street, we can't help speeding up our steps, which is very beneficial for walking practice. However, there are also ways to walk quickly. Don't shrink when you walk, hold your head high, keep your arms as wide as possible, and take big steps.
Suitable for the crowd: it is strongly recommended for lazy young people in winter and moderate exercise for middle-aged and elderly people.
Jumping rope and kicking shuttlecock are the most effective ways to lose weight.
If you don't want to walk fast, do some "lazy" sports, jump rope and kick shuttlecock. Coach Bing said that these two kinds of sports are the simplest, most convenient and most effective outdoor fitness methods in winter.
Effect: To some extent, skipping rope is equivalent to running, but running is too boring. Skipping rope can combine jumping and jumping. In terms of calories consumed, skipping rope is equivalent to 90% of long-distance running. Skipping rope can regulate heart and lung function well, and also improve patience and physical strength. Moreover, skipping rope is good for moving joints, which can improve the mobility of feet and strengthen ankles. Due to the rotation of the hand, the shoulder joint and wrist joint will also be exercised. In addition, skipping rope is a good way to lose weight quickly.
Shuttlecock kicking is quieter than skipping rope. But if several people pass the shuttlecock or who plays more in the game, the amount of exercise is not small. Kicking shuttlecock can increase cardiac output, improve vital capacity and blood circulation, and also help to regulate nerves, relieve stress and improve reaction speed.
Tip: Skipping rope is the most relaxing exercise, but don't put all the weight on your legs, but try to jump lightly and touch the ground lightly to make the muscles of your calves tense. Before skipping rope, you should move your body, especially the joints of your hands and feet, stand alternately on your toes and heels to avoid injury when jumping, do several squats, trot in place or lift your legs high, and then start skipping rope.
Shuttlecock kicking does not require skill, but requires a high degree of concentration. But the muscles of the whole body should be relaxed, especially the thighs and hip joints, which are too tight and easy to strain. Shuttlecock needs a lot of shoes, so wear sports shoes with good elasticity, good air permeability and a little thicker, otherwise shuttlecock will hit the foot joints with great strength and be easily injured.
Suitable for the crowd: almost everyone is suitable for this sport, but overweight people should try not to jump rope, and the elderly should appropriately reduce the time and intensity of kicking shuttlecock.
In-situ motion relaxation local
Still want a "lazy" outdoor exercise method? Then you can only exercise in situ. As long as you leave home, community fitness equipment can meet your requirements.
Effect: People exercise less in winter, and many muscle and joint problems recur because of the weather. Therefore, all kinds of fitness equipment in the community can alleviate the local problems of our bodies, especially strengthen the flexibility of muscles, joints and the strength of all parts.
Tip: There are many kinds of community fitness equipment, mainly focusing on the exercise of upper limbs, waist and abdomen and leg muscles. Make full use of them to do 40 minutes of exercise every day, which can achieve good fitness effect.
Suitable for the crowd: Fitness equipment with excessive exercise intensity is not suitable for the elderly.
One. Reduce the probability of stroke
An article in the Quarterly Journal of the American Medical Association pointed out that according to the research of Harvard University, brisk walking is beneficial to women's physical and mental health.
According to the research report, walking for 30 minutes every day for middle-aged and elderly women has the same effect as jogging, playing tennis and riding a bike. In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers.
Two. Walking quickly can contract abdominal muscles.
Dr. Lu Ruizhou said that in order to prevent osteoporosis, middle-aged and elderly women often drink more milk, but milk is a nutritious food, and drinking too much will lead to obesity. Another advantage of brisk walking is that it can contract abdominal muscles, and of course it can prevent obesity. In addition, walking fast until sweating can also increase heart function. However, if you want to walk fast every day, you must first find out if you have heart disease.