A year's plan lies in spring, and walking and fitness should be your best choice in the spring. Walking is also called walking.
Walking is the most common and simple and effective way to keep fit, which is loved by many people.
Walking is suitable for men, women and children. Experts suggest that a person's minimum daily exercise should consume 3000 calories, which is exactly the same as the calories consumed by walking 10,000 steps. But it is not easy for modern people to walk 10 thousand steps every day.
Walking can enhance cardiovascular function and improve blood circulation. Insisting on walking exercise is beneficial to the prevention and treatment of obesity. Especially, walking outdoors with fresh air can also improve the nervous function of human body, make the brain relax, feel happy, cultivate sentiment, help to eliminate fatigue, get a positive rest and improve work efficiency.
Walking can not only get a sense of spiritual pleasure, but also help to reduce the cholesterol content in the human body, help to lower blood pressure, and play a role in losing weight, helping sleep, and increasing energy and physical strength. Moderate intensity exercise can enhance the function of cardiovascular system. Walking exercise can also effectively control the blood sugar content in the human body, reduce the threat of diabetes and heart disease to the human body, and play a role in prolonging life.
Old people, especially those over 50, will suffer from osteoporosis. Because the function of bones and muscles is getting weaker and weaker, the elderly are most prone to hip and hip fractures. Therefore, the elderly can take part in low-intensity exercise such as walking, which can not only keep fit, but also enjoy life.
For those who lack activities, especially those who work at their desks for a long time, making a wise and reasonable walking plan can greatly improve their physical and mental health. Walking briskly for half an hour every day, realizing the transformation from sitting to appropriate activities, can get great gains in health.
Specifically, walking can bring you the following benefits:
Reduce physical trauma
If muscles and joints are not used frequently, atrophy and stiffness will occur, and walking can prevent such problems to the greatest extent. Because it can keep the flexibility of the body without too much pressure. When engaged in high-impact activities, such as running, your feet hit the ground with a force equivalent to 2 to 4 times your weight. Such vibration can damage joints and muscles, especially lower limbs. On the contrary, the force applied when walking is only 1.5 times of your weight.
Make you look more energetic.
As far as most people are concerned, walking with your head held high and your arms swinging vigorously helps to make your figure look good. Such activities can strengthen the muscle tissues of the whole body, including shoulders, hips, back, abdomen, legs and hips. It can also improve blood circulation. Make your muscle fibers more flexible, thus helping you avoid some painful injuries-muscle strain, ligament sprain and myositis. You may not be able to reproduce the heroic demeanor of your youth, but striding will make you look energetic, strong and natural, and more suitable for your age.
Relieve mental stress
When people are alive, it is inevitable that they will encounter anxious things, which will make people's nervous system highly tense, their heart rate increase, their blood pressure increase and their muscles tense. If you are in this state often, it will do great harm to your physical and mental health. Dr Claude, a psychiatrist in new york, suggested that when you feel nervous, you might as well walk briskly for 15 minutes. If you often suffer from insomnia, take a walk for two hours before going to bed. It is said that this method is very effective.
Help you think quickly.
Many artists and philosophers believe that walking can help them clear their minds and improve their creative thinking. Charles Dickens, a great British writer, and henry thoreau, a great American writer, are both famous for their persistence in walking, and they have walked thousands of kilometers in their lives. Now, there is new evidence that regular walking can really stimulate the brain. A study on the elderly aged 55-70 found that people should take a walk three times a week, each time 1 hour. After 4 months, they have improved in reaction time, appearance, body organization, memory and other aspects than other non-exercisers. These improvements can be explained by the increase of oxygen intake and blood circulation, as well as biochemical changes in the brain.
Enhance heart function
A brisk walk forces the heart to fluctuate and contract violently, thus delivering more oxygen to muscle tissue. These extra ups and downs enable the heart to work more efficiently, so people who walk for a long time have a slower heartbeat than those who are bloated. The health benefits of walking are obvious, and many doctors recommend this exercise.
Make bones strong
People's bone mineral density depends on the amount of exercise and the diet of children. At the age of 35, people have the densest bones and the lowest risk of osteoporosis. Walking can slow down bone loss and even promote bone growth. Osteoporosis is not difficult to deal with when you are young. Even in old age, as long as you pay attention to calcium supplementation and take frequent walks, you can reduce your risk. A study by the University of Washington found that women with osteoporosis get enough calcium and walk 1 hour three days a week. After 22 months, their spinal density increased by 6%.
Help you lose weight
After the age of 25, people's metabolism (human body consumes energy) slows down and fat accumulates more and more. In order to lose weight, most people reduce their calorie intake, and once it works, they often repeat the same mistakes. In fact, in order to stay slim, it is best to reduce calories and exercise at the same time.
The exercise method of walking and fitness is as follows:
Ordinary walking: suitable for people of different ages, no exercise requirements. Walking at will is simple and easy, which has a good effect on promoting rehabilitation. You can practice in the morning and evening, and the practice time and walking speed can be arranged reasonably according to your own conditions. Generally, walking slowly is about 60 steps per minute, and walking slowly is about 80 steps per minute. Each training time is 15 minutes, and 1 ~ 2 times a day can get better exercise effect.
Fast walking method: on the basis of ordinary walking, speed up walking and cooperate with arm swing to walk at a speed of about 5 kilometers per hour. This way of walking increases the intensity of exercise, which is a common method for healthy middle-aged people, and should be used with caution for middle-aged and elderly people with kidney, liver and heart disease. Due to the accelerated walking speed, the burden on the heart, liver and kidney is increased, and some discomfort is prone to occur. Those who are healthy can practice more. Generally, 20 ~ 30 minutes each time and 2 ~ 3 times a week can achieve satisfactory results.
Quantitative walking: a method to improve the quality of exercise by practicing a certain amount within a specified time or distance at a time. If the walking time remains the same, gradually increase the walking distance and gradually shorten the practice time. This method is of great significance to check and evaluate the effect of self-exercise and can be applied to all kinds of middle-aged people.
Walking speed: there are three kinds: slow, medium and fast. The slow speed is 3 -4 kilometers per hour (50-70 steps per minute); Medium speed 4.8 km -5 km per hour (80-90 steps per minute); Fast 5.6km-6.4km/ hour (more than 90 steps per minute). Old people can only choose slow speed and medium speed. At first, practice every other day 1 time, each time 15 minutes. After two weeks, the time can be extended to 20-30 minutes. /kloc-After 0/month, you can practice 4 times a week for 30-40 minutes each time. After that, you can do it every day, or you can practice 1 time in the morning and evening. Step by step and persevere.
Before and after walking and exercising, you should do some unarmed movements. You don't have to wear too many clothes when you walk, your shoes should be suitable and comfortable, mainly on the flat ground, and your stride should not be too big or too small. When exercising, you must do what you can, don't force it.
When walking, you should pay attention to posture and action essentials, relax your whole body, hold your head up, hold your chest and abdomen, look forward, swing your arms naturally, walk smoothly, rest on your feet and breathe naturally. Generally, the time is better in the early morning and evening, and the place should be in the quiet environment and fresh air such as the river, coast, park or boulevard.
Note: If you feel uncomfortable during exercise, you'd better stop exercising and observe. If you have the following symptoms, you must stop exercising: (1) Chest tightness with colic; (2) Breathing is very difficult; (3) I feel particularly tired; (4) nausea; (5) dizziness; (6) headache; (7) Severe pain in limbs; (8) Foot joint, knee joint and hip joint pain; 99) Weakness of legs and difficulty in walking; (10) pulse is obviously accelerated.
On the one hand, finishing activities after exercise can help fatigue recovery, on the other hand, it can effectively prevent "gravity shock" and exercise syncope. The ending activity can be a relaxing walk or unarmed gymnastics. In short, the amount of exercise should be gradually reduced, 5- 10 minutes.