1, get ready
If you plan to walk a long way today, you should slow down first, or do warm-up exercises first, such as squats and leg press. After walking for a few minutes, gradually speed up the pace.
2. Hold your head high when you walk.
Don't walk with your head down. Holding your head high and chest high can not only make people more energetic, but also help you concentrate and adjust your breathing from time to time.
3. The walking range should be larger.
Don't take small steps, spread your legs and stride out. Your arms should also swing back and forth, instead of hanging at your sides. This is more conducive to the coordination of limbs, but also make the upper limbs get some exercise.
Step 4 stop slowly
If you are tired from walking, you can slow down and stop for a few minutes instead of stopping suddenly. This will make the blood circulation lose its original rhythm and accumulate in veins, leading to temporary ischemia of the heart and brain, dizziness and nausea.
Benefits of walking and fitness:
1, down "three highs"
Walking belongs to aerobic exercise, and its intensity is not very great. In addition, it can help to secrete taurocholic acid, a substance that can lower blood pressure. Moreover, walking helps to consume cholesterol, triglycerides and so on. In the body, it helps to lower blood lipids, and at the same time enhances the contraction and expansion of blood vessels, further helping to stabilize and lower blood pressure. As long as you can reach a certain amount by walking, you can consume calories in your body and accelerate the decomposition of sugar. In other words, walking more can also lower blood sugar.
Step 2 increase brain power
Regular walking can stimulate our second heart-the soles of our feet, speed up blood circulation and make the outdoor air fresher, especially in places with many green vegetation. All these can make the brain get more oxygen, thus enhancing memory and making the brain clearer and more flexible.
3. Promote qi and blood circulation
If a person stays still for a long time, it will easily lead to a lack of context. Walking, as an exercise, is not very intense, but it is also a good exercise. Chinese medicine believes that exercise can help yang rise and help blood flow more smoothly. In addition, the channels and collaterals are opened, the blood circulation is accelerated, and the qi and blood will naturally be smoother, which will make people's spirits more alert and effectively enhance the human body's ability to resist diseases.
4. Strong muscles
When walking, the muscles of the waist, buttocks and legs can get some exercise. Research shows that walking can make more than 70% muscles of the whole body get effective activities. Walking can not only exercise the muscles and ligaments of our legs, but also keep our joints healthy. Therefore, regular walking can strengthen people's bones and muscles and make their legs and feet more flexible and powerful.
Step 5 reduce fat
Walking can burn body fat, but it needs long-term persistence. If you can eat more sugar by walking for more than half an hour every day, then the sugar that can be converted into fat will be correspondingly less. If the sugar in the body can no longer meet the needs of exercise, fat will be converted into glycogen to help the body provide energy, thus achieving the purpose of losing weight.
Step 6 relieve fatigue
Walking itself is a sport. If you walk too much, you will sweat and feel tired. How can you relieve fatigue? Because walking is aerobic exercise, it can enhance the function of the heart and lungs and provide more oxygen to the brain, so it can relieve people's mental stress, thus reducing the feeling of fatigue.