Who had better choose brisk walking instead of jogging?
1, people who have no exercise habits, walking can reduce sports injuries.
German sports expert Klaus? Perth pointed out that every step an ordinary person takes, the impact on the soles of his feet is about 1~2 times of his weight, only about 1/3 of his jogging, and the stress on his knees and ankles is much smaller. Under normal circumstances, there will be no serious knee and ankle injuries when walking, unless you step on something like a stone and sprain your foot or get trampled by a companion behind you.
2. It is safer for the elderly and obese people to walk.
The joints of the elderly begin to age, and it is difficult for the knee joint and ankle joint to bear the impact generated during running. For the elderly who have no exercise habits, it is safer to walk. However, if the elderly who have the habit of running exercise since childhood have good adaptability to their knees and ankles, running exercise is safe.
For obese people, walking is safer than running because of their heavy weight and high pressure on their knees and ankles during running, which is easy to cause knee and ankle injuries.
Advice for walking exercisers:
Walking and running have the same health promotion effect, but you need to spend more time.
New scientific research shows that walking is at least as effective as running, and it seems better for some people who don't exercise regularly. Runners are far less likely to suffer from hypertension, diabetes and heart disease than people who don't like sports. Running for an hour every day can reduce the risk of heart disease by 4.5%, while walking exercisers can reduce the risk of heart disease by 9% if they consume the same amount of energy every day. Because of the same energy consumption, it takes more time to walk. But running or walking is much better than not exercising.
Six benefits of jogging:
Consumption of heat
The calories consumed in one hour, the condition of easy exercise is 420 calories (your weight is about 120 kg); 588 calories (your weight is about 150 pounds)
Enhance muscle and muscle endurance
Regular and uninterrupted jogging can enhance motivation and muscle endurance, which is our ability to maintain work and cope with emergencies. Jogging is one of the best choices.
Improve cardiopulmonary function
Persisting in jogging will increase the systolic blood volume, lower the resting heart rate, lower blood pressure, increase the content of high-density lipoprotein cholesterol in blood and improve the working ability of the body.
Metabolic detoxification
Regular xxx can accelerate the metabolism in the body, delay the aging of body functions, and excrete toxins and other redundant substances in the body through sweat and urine.
Relieve psychological pressure
In a competitive environment, if you don't eliminate the tension, mental and psychological pressure, you will always be at a disadvantage. Moderate jogging will reduce the psychological burden and maintain a good physical and mental state.
enhance the quality of life
Health is the foundation of everything. The first condition to improve the quality of life is to have a healthy body, and jogging regularly is the only way to promote good health.
Promoting healthy weight loss requires a certain speed-go quickly.
People who take walking as the main exercise mode can't bring real benefits to their health because of insufficient exercise times and insufficient walking speed, and the total exercise load can't meet the requirements of promoting health. In a telephone interview with 7,600 adults in Michigan, USA, it was found that only 6% of the respondents who took walking as their only leisure exercise really reached the health standard. Walking to achieve fitness goals requires striding, holding your head high, swinging your arms, and reaching a certain speed. Here are some quick walking skills and methods.
1, striding: After striding, the heel first touches the ground, then the sole and toes consciously touch the ground, and then the toes are forcibly pushed off the ground. Knees should be slightly bent.
2. Hold your head high: keep your back straight and don't lean forward like running.
3, arm swing: the arm should swing actively. Swing your arms so that the upper arm and the lower arm are at about 90 degrees, swing rhythmically behind your hips and swing to shoulder height.
4. Speed: It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (65438+ per minute). As far as self-feeling is concerned, the minimum effective intensity is slight sweating and a little wheezing, but it does not affect speech. Moderate intensity means that the underwear is a little wet, sweating and wheezing, and the coherence of speech is affected. High intensity means sweating and not wanting to talk.
Which parts of the body are good for walking?
A brisk walk was called "the best medicine for mankind" by Hippocrates, the father of medicine, thousands of years ago. Many studies have confirmed that regular brisk walking can improve the health of all parts of the body.
head
Promote the brain to release endorphins, improve the spirit and make the mood happy. Increase the maximum ventilation in the lungs, strengthen the diaphragm strength, relieve the symptoms of chronic emphysema and bronchitis, and reduce the desire to smoke.
hard-working
Because the intervertebral disc bears the pressure brought by bumps during running, many joggers have the problem of backache. When walking briskly, the intervertebral disc bears the same pressure as when standing, and it is less likely to be injured. At the same time, it can strengthen the back muscles and consolidate the spine.
Knees and feet
Bones also need exercise. Fast walking is equivalent to weight-bearing training for bones, which can make the body absorb more calcium and fight osteoporosis.
skeleton
In the United States, nearly 465,438+million people suffer from knee joint pain every year, and the key point to prevent degenerative arthritis is to maintain proper weight and maintain good muscle strength of lower limbs through exercise. When walking at a brisk pace, the joint pressure is not great, which has the function of strengthening muscles, and of course helps. Moderate patients who often exercise moderately suffer less than those who don't exercise.
Heart and stomach
Does brisk walking not promote cardiopulmonary function, but increase the burden on the heart? I don't think so. Walking lowers blood pressure, reduces the amount of fat blocking arteries, reduces the number of pulses at rest, and promotes the development of cardiac collateral vessels.
Help gastrointestinal peristalsis and reduce appetite.
Aging starts with the legs!
Walking fast can slow down aging, because the exercise parts are mainly concentrated in the lower limbs. The human body has nearly 600 muscles, two thirds of which are concentrated in the lower body. People need more than 200 muscles to take a step.
Muscle endurance will gradually decrease with age. The upper body muscle strength such as grip strength, arm strength and back strength can still be about 70% of that of the twenties, while the lower body leg strength is only about 40%.
"The foot is the second heart", as the saying goes, "Aging begins with the legs". The muscles of the lower body are not strong enough, and people will be exhausted and panting like cows when going up and down stairs and running, because exercise depends entirely on the muscles of thighs and calves. Once these muscles fail, people not only can't keep the correct posture, but also are prone to fatigue, knee pain and low back pain. Exercising the muscles of both legs is the best way to prevent physical decline, and brisk walking is the most ideal and effective exercise.
When walking at a brisk pace, with slow and deep breathing, swinging arms, striding forward quickly, etc., unexpected results can be obtained. So what are the advantages of walking fast? This is an introduction for you.
What's the good of walking?
The benefits of brisk walking can be summarized as fitness and health.
A brisk walk can help you lose weight and get in shape.
Obesity is the root of all diseases. Even if you walk easily, you can consume more fat than usual 10 times. In order to eliminate excess fat in the body, walking under the condition of natural breathing and keeping the heartbeat between 50 ~ 60% of the highest heartbeat can improve the efficiency of aerobic exercise.
The secret to losing weight is to walk at least 10 thousand steps every day. Because walking is aerobic exercise, it mainly consumes sugar at first, and it will take about 20 minutes for fat to burn formally.
The average daily calorie intake of adult men is about 265,438+000 calories. According to the calculation, the basic metabolism of human body and the heat consumed at work are about 1800 calories, which means that the body will accumulate 300 calories. It takes about 30 steps to consume 1 calorie, and it takes at least 10000 steps a day to consume 300 calories.
Walking fast can prevent diseases and get out of health.
Walking more and using more feet will make you better physically and mentally. The lower body includes the back, waist, buttocks, thighs, calves and other muscle groups, which are related to the brain, spinal cord and nerves and closely related to the brain stem.
Eat this prescription quickly. If you take it every day, you can reduce your chances of getting breast cancer, heart disease and diabetes by 20% and help you live a long and healthy life.
The most common actions often have the most extraordinary effects. Fast walking can increase the heart and lung function of human body, increase the strength of bones and muscles, relieve tension and control weight. The most important and basic thing is that walking makes people feel happy.
Stay away from the threat of breast cancer
According to a 20-year statistical study in Nurses Health Study, the incidence of breast cancer can be reduced by 20% by exercising for more than 7 hours a week, and the most ideal exercise method is walking.
Prevent heart disease
Everyone is afraid of being the next heart patient. According to the New England Journal of Medicine, walking for more than three hours a week can reduce the risk of heart disease by 35-40%. Walking briskly for 30 minutes every day can maintain the health of cardiopulmonary function. Even if you can't take a brisk walk every day for a while, short-term walking accumulation can be effective.
Avoid Alzheimer's disease
For people over the age of 60, walking for more than 45 minutes three days a week helps to maintain good cognitive function.
The most oxygen-consuming part of human body is brain nerve cells. Deep breathing can provide enough oxygen for the brain and promote the functional activation of brain nerve cells.
Walking at a brisk pace and breathing at the same time can achieve the dual effects of activating the whole body blood circulation and smoothing the brain circulation, and the cerebrovascular recovery is strong, which can naturally prevent amnesia and dementia.
Walking quickly can lower blood pressure.
After middle age, blood pressure will probably rise, but walking can reduce hormone secretion (because hormones promote blood pressure rise), thus reducing the chance of blood pressure rise.
For the sake of safety, patients with hypertension should first communicate with doctors to understand their physical load, starting with walking and gradually progressing to brisk walking, but each time it still lasts for more than 30 minutes.
In fact, some stubborn diseases can be treated by walking quickly? Let's summarize what common stubborn diseases can be treated by walking quickly.
Prevention of arteriosclerosis
The unhealthy eating habits of modern people make the cholesterol and neutral fat in the blood increase abnormally. Excessive cholesterol in the blood will gradually penetrate into the blood vessel wall, so the artery will become hard, brittle and narrow, and the blood circulation will be poor, which is easy to induce diseases such as myocardial infarction and cerebral infarction.
Cholesterol can be divided into good (high density lipoprotein) and bad (low density lipoprotein). Good HDL will send excess cholesterol to the liver to prevent arteriosclerosis. Walking for more than 20 minutes helps to decompose and burn neutral fat in the body and increase the amount of high-density lipoprotein.
Prevention and treatment of diabetes
Most of the causes of diabetes in middle-aged and elderly people are overeating, lack of exercise and high pressure, so limiting food intake, reducing the accumulated sugar in the body, and then using exercise to consume a large amount of glucose stored in muscles as energy can reduce the blood sugar value.
Diabetic patients should pay special attention to speed, and it is best to carry snacks with them to replenish energy and prevent hypoglycemia.
Go quickly to avoid fatty liver.
The researchers found that people who often walk have better blood circulation, blood can flow to the ends of many capillaries gathered in the liver, and the liver's metabolic function is good.
out of stuck
The older you get, the easier it is to lose bone, and the inside of the bone becomes dry and fragile, which is easy to fracture or low back pain. In fact, it is not difficult to prevent osteoporosis. In addition to eating more calcium-containing foods, the amount of exercise cannot be reduced, and it is more ideal to walk quickly. We need to keep going and move towards the goal of 10 thousand steps a day.
Improve waist, shoulder and head pain.
Do you usually walk, sit and lie with your waist bowed? The weight of the head accounts for about one tenth of the body weight, and it is supported by the cervical vertebrae and the muscles covering the head to the back. If you hunch over or have a bad posture, your muscles will be overloaded and your shoulders will be stiff and sore.
The most effective treatment is walking fast, because walking fast requires holding your head high, swinging your arms and striding forward, and naturally straightening the muscles connecting your back and neck.
Relieve stress, help sleep and relieve anxiety.
Multi-purpose feet can improve the control state of autonomic nerves in the body, make the switching between sympathetic nerves and parasympathetic nerves more flexible, help to eliminate stress and make it easier to fall asleep.
Besides, anyone who often walks and likes walking can talk about the added value of this sport: enhancing self-esteem, self-confidence and optimism.
Precautions for walking exercise:
1, wear a pair of special soft-soled running shoes when walking, which can cushion the pressure on the soles of your feet and protect your ankles from injury. Loose and comfortable sportswear absorbs moisture and breathes air, which is conducive to body relaxation and makes people walk freely.
2. First, do a moderate stretching and bending exercise. After walking slowly for 5 minutes, you can speed up the pace. The time usually lasts about half an hour, and the speed is about 120 steps per minute. Enough to achieve mild asthma, the heartbeat is obviously accelerated, and you can talk.
When doing brisk walking fitness, everyone should do what he can according to his physical condition. If you feel extremely tired the next day, you should consider losing weight.
4. You can use an electronic pedometer to record the number of steps and calories consumed when walking or running every day, and then increase or decrease the amount of exercise appropriately on this basis to maintain good exercise habits.