There are many harmful substances in the fog. At present, the automobile exhaust in the city is very serious, and it is mixed with the water vapor in the fog to form a highly toxic acid fog. Once inhaled into the throat, trachea and lungs, it will cause serious harm to the human body. If you want to go out for a walk, you'd better wear a mask and glasses and walk at home, in front of the office, or in a familiar place for more than ten minutes. For example, Uncle Wang, a retired cadre, is particularly persistent. He insists on going out for 50 minutes to exercise every day, rain or shine, and often praises others for their perseverance in walking. One morning, it was foggy outside, and no one could be seen within 1 meter. The fog was mixed with a suffocating smell. Uncle Wang didn't listen to his wife's advice. He goes out for a walk in the morning as usual. Just after 20 minutes, his respiratory tract began to spasm, his heart felt stuffy and he fell to the side of the road. Two hours later, he was found by passers-by and taken to the hospital. After being rescued, although he saved his life, he fell into hemiplegia and could no longer stand up. The doctor said that uncle Wang's sudden onset was directly related to walking fast in the fog.
If it's a thunderstorm, be careful not to go out and go for exercise, because in thunderstorm, the clouds are low, and when the positively charged or negatively charged clouds in the sky are close to the ground, they will attract each other with the negatively charged or positively charged clouds on the ground, and lightning and thunder will be produced when they contact each other. People who walk outside are easily struck by lightning, causing casualties. Therefore, it is best to go out for a walk after a thunderstorm. If it's a sandstorm, don't go out for quick exercise, because sandstorms contain a lot of sand and sundries, and it's easy to get lost. Once sand and debris enter the respiratory tract, it is easy to cause infection. In addition, the stones mixed in the violent sandstorm are easy to hurt people. If you want to go out for a walk, you'd better choose a sheltered place, stay away from tall buildings, wear masks and glasses to prevent your body from being hurt.
If it's snowy, don't go out for a brisk walk, because after the heavy snow falls on the ground, it's easy to freeze, the road is slippery and it's easy to fall. If the weather is hot and sweaty, you should walk outside less than usual to avoid accidents. The weather directly affects the effect of walking fast. Don't go out for a quick walk every day, but walk according to the climate and on the premise of ensuring safety. Section 19: According to the strength, know fairly well. The intensity of walking is very particular. If the intensity is large and exceeds the endurance of the body, the body may be hurt; If you can't reach the intensity, the fitness effect will be poor.
Moderate exercise is to keep fit, enhance physical fitness and reduce the occurrence of diseases. Excessive exercise may damage some organs of the body. One of the basic principles of brisk walking is moderate exercise. If the intensity is high, the walking time is less. If the intensity is low, you should spend more time walking, and it is more flexible to control the amount of exercise with time, which can also ensure the fitness effect. A famous health care expert said that for adults without any diseases, the appropriate amount of exercise is the number of heartbeats plus age equal to 170. For example, when you are 48 years old, your heart rate during exercise should reach 122 times per minute, then the amount of exercise will reach a medium level. A foreign brisk walking fitness research institute believes that breathing frequency is the easiest way to test exercise intensity.
Healthy adults breathe about 20 times per minute during light exercise; Moderate exercise, about 26 times per minute; High-intensity exercise, more than 30 times per minute. Therefore, in order to achieve the best effect, the breathing frequency should be controlled at about 26 times per minute. So, what is the appropriate strength? Keep walking fast every day, about 3 kilometers at a time, about 120 steps per minute, and the time is controlled at about 40 minutes. If you persist for a long time, the fitness effect will be the best. If you walk 5 kilometers at a time, you can walk about 100 steps per minute, and the time can be controlled at 1 hour for about 30 minutes.
If you walk more than 5 kilometers at a time, it is a long walk. You can keep 80 steps per minute and control the time at about 2 hours. Some people take a brisk walk twice a day, once in the morning and once in the evening, in order to keep fit, and the effect is better. If you walk about 3 kilometers in the morning, the time is about 40 minutes, and the intensity is relatively high. Then, in the evening, we should walk less, slowly and long, and mainly take a leisure walk, which is not only conducive to rest, but also to ensure that the body is not overdrawn.
For example, Mr. Zhang, who is retired and resting at home, has recently become addicted to brisk walking. She spends 1 time in the morning and 1 hour in the afternoon, with a distance of 5 kilometers. At night, she felt very tired, couldn't sleep well, had a bad appetite, and her legs and feet hurt badly. People lose weight day by day. Going to the hospital for examination, the doctor said that her physical discomfort has a lot to do with exercise. At the doctor's suggestion, Mr. Zhang adjusted his walking intensity, walked for 30 minutes at night, and the distance was controlled within 2 kilometers, and his discomfort quickly disappeared. How to judge walking intensity, long time and physical overdraft? What do you know about going out for a walk and keeping fit?