In fact, what I want to ask is, what is the exercise goal of the exerciser? Middle-aged men around 50 years old, if they have never exercised before, mainly participate in sports again to lose weight, or simply to be healthier. In order to lose weight, a long walk can be a good choice. However, if it is only for health, a few hours of brisk walking seems unnecessary. There are many sports with shorter time and better effect to try.
But in the initial stage, about 2 to 3 months, you can start with brisk walking, because this low-intensity exercise is suitable for exercisers who have never exercised before or have poor physical fitness. However, the distance of 15km is not suitable for beginners. At an average pace of 10 minutes per kilometer, it takes 150 minutes, that is, two and a half hours, which is too much. Moreover, with the decline of aerobic endurance level in the second half, it is a big problem whether the pace of 10 minutes can be maintained for a long time.
If a novice exerciser (such as a 50-year-old middle-aged man) can really stick to the regular pace of 15km every time, it will be helpful to lose weight in the first two to three months. However, brisk walking is still a low-intensity exercise, and the heat consumption per hour is about 200 kcal to 300 kcal. Fortunately, two and a half hours of fast walking can make the total amount of calories consumed reach 500 to 750 kilocalories, which is equivalent to the energy consumption of 1 hour long-distance running.
If you can stick to it regularly, for example, walking three to five times a week, then the effect of losing weight is still possible in theory. The premise is that exercisers need to control their diet and limit their calorie intake.
Step by step is the most important principle to participate in sports, so it is obviously too blind to start from 15 km at the beginning. You should start from a distance that suits you, such as 2 kilometers or 3 kilometers, and then gradually extend. In fact, it may be more difficult to keep a steady pace when walking fast than when jogging, because when you are tired from walking fast, you will have to slow down to almost the same level as walking or walking, while jogging, if the speed is too slow to keep your running posture, the runner will know that he is walking at once.
This not only takes into account the adaptation process of the body, but also maintains a certain intensity of exercise. With the improvement of physical fitness and physical fitness, I will gradually transition to jogging, and of course the distance is no longer15km.
When a man is 50 years old, he is not too old. He can still achieve a fairly good level of sports through long-distance running. The official statistics of Beijing Marathon from 20 15 to 20 17 show that men aged 55 to 59 run fastest, which is the best proof. Therefore, there is absolutely no need for middle-aged men to focus on long-term walking.
In terms of losing weight and improving health, it is certainly good. However, as the body adapts, the weight loss effect will gradually disappear. Moreover, the human body is easier to adapt to such low-intensity exercise, thus quickly entering the platform period.
The difficulty of exercise is always inversely proportional to the effect of exercise: the harder it is, the better the effect is; The more comfortable, the worse the effect. Therefore, leaving the exercise comfort zone is also a problem that exercisers should always pay attention to.
In addition to brisk walking, participating in other aerobic exercises will help to diversify the exercise methods and improve the exercise effect. Aerobic exercise suggests jogging, swimming, boating, aerobics, yoga, pilates, rope skipping, elliptical machine, spinning bike, etc.
Studies have shown that from the age of 30, if you don't exercise, the process of muscle loss has already begun. By the age of 40, this trend will intensify, and the annual muscle loss is about 0.5% to 2%. Therefore, middle-aged men should have regular strength training, not just low-intensity aerobic exercise such as brisk walking.
(1) Fast walking is suitable for early dieters. If it is for health, there are many exercises to choose from.
(2) 15km brisk walking for 2 to 3 hours is helpful to lose weight, provided that you control your diet at the same time.
(3) For middle-aged beginners, 15km is too long and needs to be done step by step.
(4) The intensity of fast walking is too low, it is easy to adapt, and the exercise effect will soon disappear.
(5) Middle-aged men had better have regular strength training.