Walking, also called walking. In recent 10 years, the craze for walking has been very popular in developed countries such as the United States and Japan. This kind of walking has certain steps, speed and distance requirements, which is different from walking and jogging. Simple and effective, it is considered to be the most suitable fitness method for middle-aged and elderly people and the infirm. In foreign countries, it has become one of the important means to enhance the function of cardiovascular system and the rehabilitation of myocardial infarction. Many patients with heart disease start from "walking" to health.
At present, walking modes are generally divided into four categories: competitive walking (sports walking), ordinary walking, weight-bearing walking and medical walking. Sports medicine experts have found that brisk walking is the best aerobic exercise with the best fitness effect. Its walking speed is generally considered to be 133 meters per minute (about 7 km/h), and its heart rate reaches 70% of the maximum heart rate. So, what are the benefits of walking and exercising for middle-aged and elderly people? To sum up, there are the following points:
(1) Walking is one of the effective means to enhance heart function. When walking, due to the contraction of large muscles of lower limbs, striding can accelerate the heartbeat, increase the cardiac output and accelerate the blood flow to meet the needs of exercise, which is a good exercise for the heart. If the heart rate can reach 1 10 times per minute and keep it above 10 minutes, the toughness and strength of myocardium and blood vessels will be greatly improved, and the blood circulation of coronary artery will also be improved. Thereby reducing the chance of myocardial infarction and heart failure.
(2) Walking can also reduce weight. Long time and big strides will increase energy consumption and promote the utilization of excess fat in the body. Those middle-aged and elderly people who are obese because they eat more and exercise less can avoid obesity if they keep exercising every day, consume 65,438+0,255.65 kilojoules (300 kilocalories) through exercise and control their diet properly. This amount of exercise is equivalent to walking 4-5 kilometers, jogging for 20-30 minutes, or riding a bike for 45 minutes.
(3) Walking helps to normalize carbohydrate metabolism. Walking before and after meals is an effective measure to prevent and treat diabetes. Studies have confirmed that middle-aged and elderly people walk at a speed of 3 kilometers per hour 1.5-2 hours, the metabolic rate increases by 48%, and the metabolism of sugar also improves. After a day's hiking, the blood sugar of diabetic patients can be reduced by 60 mg/L.
(4) Walking is a load-bearing exercise, which helps to delay and prevent osteoporosis. Because exercise can delay the changes of degenerative joints, walking can prevent or eliminate some symptoms of rheumatoid arthritis.
(5) Fast walking can relieve the tension of neuromuscular. Walking is a good way to have a positive rest. White, a famous American cardiologist, said: "Walking fast (until you feel tired), like other forms of exercise, is an ideal sedative for treating emotional tension." Only walking less 1 hour every day is a means to keep your heart healthy. If you walk 100 steps per minute on average (medium speed), then you can walk 6000 steps 1 hour. Dr. Lai Wei, a doctor of sports medicine, said: "Walking for 20 minutes can increase the heart rate by 70%, which is exactly the same as jogging.
(6) The motto "Walking makes wisdom" is the experience that people have summed up from practice. For the mental workers who work at their desks indoors all day, walking can relax the nervous cortical cells, just like opening the floodgate to inhibit the development of imagination, and all kinds of creative thinking come out in generate, which is extremely active. Goethe, a great German poet, once said, "My most precious thoughts and wonderful expressions all appeared when I was walking."
From the above introduction, we can know that walking is not only the basic activity form of human body, but also the best way to exercise and prolong life. As the saying goes, "Walking is the ancestor of training". The advantage of walking is that anyone can do it anytime and anywhere, and it is slow and gentle, and it is not easy to get hurt. Therefore, it is especially suitable for the rehabilitation exercise of the elderly, the weak, the obese and the patients with chronic diseases. I hope my old friends will go up in spring and be healthy.
According to the North American Daily (1986), American scholars have summarized seven benefits of walking: ① Walking is the only exercise that can be persisted for life; ② Walking exercise is not easy to cause fractures or other accidents; ③ Compared with sedentary people, people who engage in walking exercise have larger lung capacity; ④ Walking exercise can enhance the function of cardiovascular system; ⑤ It has obvious benefits for preventing obesity or losing weight; 6 can promote appetite and digestion, thereby increasing the intake of nutrients; ⑦ Conducive to prevention and treatment of arthritis.
1. Different ways of walking have different effects on improving health. For example, in the process of walking, the intensity of exercise can be changed according to the change of road conditions. For example, inserting the slope section can improve the walking intensity, and the slope is the most effective for exercising the legs; If walking on the beach is laborious, it will have the same effect.
2. Walking speed and walking time determine the amount of exercise, which can be carried out alternately. Because ordinary walking is a mild exercise, it takes at least 20 minutes of continuous exercise to form metabolism and have an effect on various organs of the body.
Long-term adherence to the benefits of essential oil fumigation is definitely beneficial to the body for a long time (pure natural), and different essential oils can bring different physical therapy and auxiliary effects to our body. Take a few essential oils that we often use as examples.
1. rose essential oil
Rose essential oil is called "after essential oil". Long-term use can treat headache, sore throat, cough, constipation and other symptoms! At the same time, it also has the effects of anti-allergy, moisturizing, breast beauty, eliminating dark circles, wrinkles and stretch marks!
2. Tea tree essential oil
The most important use of tea tree is to help the immune system resist infectious diseases, instigate white blood cells to form a line of defense against invasive organisms, and shorten the time of illness. It is a powerful antibacterial essential oil. Excrete toxins from the body by sweating. This oil is recommended for influenza, cold sores and mucosal inflammation. It can also be used to treat glandular fever and gingivitis.
3. peppermint essential oil
Peppermint essential oil has analgesic, anti-inflammatory, antibacterial, expectorant, antipyretic and stomach-benefiting effects. At the same time, mint essential oil has dual functions-cooling in hot weather and warming up in cold weather-so it has excellent curative effect in treating colds, because it can inhibit fever and mucosal inflammation and promote perspiration. Generally speaking, it is beneficial to respiratory diseases, dry cough and sinus congestion, and can be used to treat asthma, bronchitis, cholera, pneumonia and lung.
The curative effect of tuberculosis is very famous.
Generally speaking, long-term use of essential oil fumigation is good for the body, provided that the essential oil extracted from pure natural plants is used! Seek adoption
The advantage of walking is to run if you want to be healthy and leave if you want to be beautiful.
Can promote the whole body to walk continuously for 20-30 minutes, which is equivalent to walking 4000-5000 meters per hour. It can make the cardiovascular system continuously deliver fresh blood and oxygen to the whole body, enhance the functions of myocardium, lungs and muscles, and promote blood circulation. Regular exercise can control the level of cholesterol in blood and keep the arterial system clean and healthy. Regular walking and exercise can increase vital capacity and reduce constipation, and the biggest benefit is the feet. Walking exercise can strengthen the bones, joints, ligaments and muscles of the foot, which is beneficial to prevent future injuries and pains.
Key points to be mastered in walking.
1. Do some stretching or light exercise to "warm up" before exercise, and then start training. After training, some "recovery exercises" should be carried out to prevent muscle, ligament or joint injury.
It is best to choose a place with fresh air before or half an hour after meals. You can start by walking for 20 minutes every day, at least three times a week. After that, you can gradually increase the walking time and weekly training frequency. After 3 ~ 4 months, you can walk for 45 minutes every day and train for 5 days every week.
3. Exercise with general intensity and moderate intensity is the mainstay. Middle-aged and elderly people should first carry out moderate-intensity walking exercise, and then transition to moderate-intensity walking exercise after several months of exercise adaptation.
4. Walk in a "mutual help environment". If you are a couple or several partners, you will feel very comfortable. Therefore, in order to make walking exercise last longer and reduce sports injuries, patients should exercise with their families, friends or neighbors.
In addition, medical experts have found that the incidence of cardiovascular diseases, neurasthenia, thrombotic diseases and chronic motor system diseases of people who commute and travel on foot for a long time is significantly lower than that of people who like cycling. As a sport, walking has many benefits. It can strengthen the muscle strength of legs and hips, improve the defense ability of muscles, eliminate sprains or spasms, make trunk muscles move, thus improving the posture of spine, and can prevent back diseases, reduce the load of knees and hip joints, prevent bone degeneration and prevent osteoporosis. Experts pointed out that walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture; Enhance muscle strength; Promote blood circulation and better metabolism; Enhance heart function and make people's heartbeat slow and powerful; Enhance endurance and make people cheerful; Reduce the possibility of fat and cholesterol accumulation on the arterial wall, and reduce the possibility of thrombosis and myocardial infarction; Lowering blood sugar and reducing the possibility of transforming blood sugar into fat; Lower blood pressure and reduce the incidence of heart disease.
However, walking also requires skill. The correct way to keep fit is to hold your chest out, stride, and walk about 60~80 meters per minute. Your arms should be bent at right angles, and your eyes should be kept at the point where the walking distance is 4 ~ 5 meters. Go straight, don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies according to the physique, and it is generally appropriate to have a slight sweat and a heart rate of about 100 times per minute. As long as you persist for 3 weeks, you can see obvious results.
When walking, you can take off your shoes and walk barefoot on sand, boardwalk, pebbles and grass. In this way, the reaction area of the foot will be affected by * * *, eliminating spasm and relieving headache symptoms. If you don't have those conditions, you can walk the floor indoors, let your feet touch the floor directly, and feel the taste of walking barefoot. But remember, walking barefoot can only be done occasionally, otherwise the load on the soles and joints is too great, which is not good for your health.
What are the benefits of eating red dates for a long time? The nutritional value of red dates is particularly high. It is rich in vitamins and is called "the pill of natural vitamins". It also contain essential amino acids and amino acid needed by human body.
Various trace elements such as iron, zinc and calcium.
What are the benefits of running for a long time? 1, Eyes: People who insist on long-distance running spend about 1 hour looking straight into the distance every day, which is a good relaxation for their eyes. If there is a school-age child at home, he can keep running every day, and the chance of myopia will definitely be reduced.
2, neck, shoulders, spine: people who often sit in front of the computer will have some problems with their cervical vertebrae and shoulders. Correct running posture requires straight and relaxed back, and long-term persistence will greatly improve the discomfort of cervical spine and shoulders.
3. Heart: Persisting in running will give you strong heart and cardiovascular system functions. When the maximum oxygen uptake increases, the oxygen delivered to various organs of the body increases greatly, and the working quality of various organs naturally improves greatly. In addition, middle and long-distance running will accelerate blood circulation, so that the coronary artery has enough blood to supply the myocardium, thus preventing various heart diseases. Through the movement of lower limbs, it can promote venous blood to return to the heart and prevent venous thrombosis.
4. Blood: With a strong cardiovascular system, the blood quality of runners is better than that of ordinary people. The adaptability of the body to long-term middle and long-distance running can improve metabolism and reduce blood lipid and cholesterol levels.
5. Lung and respiratory system: Long-term long-distance running exercise can strengthen lung function and increase vital capacity-regular long-distance running can develop lung respiratory muscles, make each ventilation volume larger and enhance lung function. Personally, I have seasonal rhinitis attacks every autumn, which is very torturous, but I haven't relapsed since I started running this year. I wonder if it matters.
6. Liver: When I was in the physical examination, the physical examination doctor called the intern to the front and said, Look, this is a healthy liver with clear veins on the surface, which is rare now. Running eliminates fatty liver, which has been verified by many runners and is very effective.
7. Abdomen: A flat abdomen or obvious abdominal muscle groove is the dream of many people. Many fitness coaches' suggestions and exercises, such as the abdominal ripper, which is widely rumored on the Internet, can help you make your abdominal muscles stronger, but you still need aerobic exercise like running to get rid of the thick fat package outside your abdominal muscles. Of course, we should stick to it, because belly is the most cunning, and if we relax a little, we will fight back.
8, waist, hip: The change of running on the body is first reflected in this position. Many runners have had this experience. After running for a while, I didn't lose weight obviously, but my figure improved obviously, especially the waistline became more beautiful.
9. Knee: Some people say that running only hurts one knee, which makes sense. Most people who insist on running are more or less troubled by knee injuries. But I learned from the communication with many runners who have been running for more than ten years that they will encounter the same problem when they first start running. Some people's knees hurt even if they walk fast, but with the gradual accumulation of jogging and strength exercises, their knees will become stronger and stronger.
10, Muscle: People who run regularly not only look firm and elastic, but also have changes in muscle tissue. The distribution of capillaries in a certain volume of muscle will be greatly increased, and the use of oxygen and nutrients will be more efficient and comfortable. I wonder if it has something to do with runners being more cold-resistant.
1 1, gastrointestinal tract: Middle and long-distance running makes people full of optimism, which helps to increase appetite, strengthen digestive function and promote nutrient absorption. Of course, what is more enviable is how to eat without getting fat, haha.
12, Muscle: Long-term middle and long-distance running can strengthen the respiratory muscles, cardiac muscles, neck muscles, chest muscles, arm muscles and muscles in waist, buttocks, thighs, calves and feet, making it difficult for muscles everywhere to accumulate metabolites such as lactic acid or carbon dioxide. Running can be said to be the foundation of all sports, which will have a positive impact on your participation in other sports.
13, skeleton: long-term middle-distance running can improve the strength of each joint and the softness of ligament; And increase the strength and density of bones to prevent people from suffering from degenerative osteoporosis in old age. Look at the old man in every marathon, and you will know how strong the bones of long-distance runners are.
What are the top ten benefits of long-term morning running? 1. Eyes are not easy to be nearsighted.
2. Improve neck, shoulder and spine discomfort.
3. Prevent heart disease.
4. Reduce blood lipid and cholesterol levels.
5. Make lung function stronger and increase vital capacity.
6. Remove abdominal fat.
7. Make the waistline more beautiful.
8. Increase bone strength and exercise muscles.
9. Increase appetite and strengthen digestion.
10. Cold and frost resistance.
What are the benefits of long-term adherence to yoga? Can yoga cultivate temperament? The answer is yes. I came into contact with yoga earlier. I'm a junior this year and I'm 20 years old. Yoga has been practiced for five or six years now. But because of the students, I can't insist on it every day, and I can't train regularly. I can only concentrate on practicing during the holidays.
Why do you say that practicing yoga can cultivate temperament? Share your experience briefly.
1, there is a regular movement in yoga-"once you wrap your shoulders, your shoulders sink". Anyone who has practiced ballet figure knows that this is actually the same as the standing posture of ballet, and both need shoulders to sink. After practicing for a long time, the beautiful lines of the chest and neck naturally come out. Yoga is an upward movement, which will really make us more upright.
2. When taking a yoga class, the yoga teacher will let us pay attention to our breathing or physical changes. Over time, you will fall in love with your body. A person who loves himself has a confident temperament from the inside out.
3. Listen to Sanskrit or some light music and meditate quietly by yourself. Will let oneself relax wholeheartedly and reach an optimal state. After practicing yoga for a long time, it is not easy to get upset. In this way, you will gradually become a gentle, elegant and temperament woman.
4. In yoga, what is actually difficult to practice is not some movements that require high flexibility, such as splitting and bending, but balanced practice. Balance exercises can improve our posture and movement ability and make your appearance more elegant.
I haven't found the effect yet. Don't worry, stick to it. Then, you will find that you have really become beautiful, and not a little.
How do men run correctly for health? There are many long-term benefits for men to keep running.
It's like running late.
After a long time, it is: energetic.
And full of energy.
And a kidney.
Advantages and disadvantages of walking-the best exercise in the world. The health effects of walking are irreplaceable by golf, bowling and swimming. At present, in North America alone, 80 million people take part in walking every day. In Europe, hiking and hiking are increasingly becoming the lifestyle of modern people.
Walking has the following benefits for your health:
● Strengthen leg and hip muscles. Improve the defense ability of muscles and eliminate sprains or spasms.
Slow down bone degradation and reduce the risk of osteoporosis.
● It can maintain the health of cardiopulmonary function, thus reducing the risk of myocardial infarction.
● Improve oxygen absorption capacity, thus improving work efficiency and delaying human fatigue.
● Promote metabolism, consume fat and help to lose weight.
A brisk walk is most suitable for middle-aged and elderly people.
Professor Hu Dayi, the chief expert of health education in the Ministry of Health, said that brisk walking is the safest, simplest and most economical aerobic exercise and the best choice for middle-aged and elderly people.
It takes a certain speed to walk fast. Therefore, middle-aged and elderly people should pay attention to three points: 1. Guarantee 3-5 times a week; 2. It is best to persist for more than 30 minutes at a time; 3. After exercise, the heart rate per minute should reach 170 minus age. If you are 50 years old, you should exercise until your heart rate is 120 beats/minute. You can be more healthy and less unhealthy.
In order to achieve the best sports effect, walk with great strides, fast speed, agile gait, and hold your head high; Keep your shoulders relaxed; Tighten the abdomen, don't become warped; Keep your arms close to your body, easily bend your elbows 90 degrees and swing back and forth close to your body; Every step must be heel, then sole, then toe.
You can choose from the walking menu.
Due to the different purposes and functions of exercise, there are several walking exercise methods for your reference:
● Ordinary walking: Walking is the most popular fitness method, which is safe and effective for daily health care. It can be divided into slow (60-70 steps per minute) and medium (80-90 steps per minute).
● Walking backwards: The oxygen consumption of walking backwards is 365,438+0% higher than that of walking forwards, and the heart rate is 65,438+05% faster. So walking backwards is one of the most economical and effective ways to lose weight.
Walking backwards can also prevent low back pain, because it can strengthen the muscles at the back of thighs and back. According to reports, walking backwards can also protect the cerebellum, which is conducive to improving the flexibility and coordination of the body. For the elderly, this is a very effective and beneficial fitness method.
When retreating, you should choose an open and flat place. The pace should be controlled at 45-60 steps per minute, and the distance is generally 600-1000 m.
● Swing arm walking: suitable for patients with chronic respiratory diseases. When walking, the arm swings back and forth forcefully, which can improve the mobility of the shoulder strap and chest.
● * * * Walking: used to prevent and treat indigestion and chronic gastrointestinal diseases. Abdominal distension while walking can promote gastric juice secretion and gastric emptying, which is helpful to prevent and treat indigestion.
Walking for "symptoms" is healthier.
Walking exercise should also be carried out according to one's own signs, and symptomatic walking can give full play to the fitness function of walking.
The infirm-to achieve the purpose of exercise, only by taking big steps, throwing off arms and exercising all over the body can we adjust the functions of various organs and promote metabolism. And it is best to do it after meals.
Obese people-it is advisable to walk for a long distance, preferably for an hour at a time. Walk fast, let the free fatty acids in the blood burn fully, so as to lose weight.
Insomnia-Come slowly half an hour before going to bed, and you can get better calming effect.
Patients with hypertension-it is advisable to walk at a medium speed and keep your upper body straight, otherwise it will oppress your chest and affect your heart function. When walking, make full use of the cushioning effect of the arch of the foot, and land on the ground with the forefoot first, instead of the heel, because this will keep the brain in constant vibration and easily cause dizziness.
Patients with coronary heart disease-don't walk too fast, walk slowly for an hour after meals. Long-term persistence is helpful to improve myocardial metabolism and relieve arteriosclerosis.
The advantage of morning exercise is 1, which can achieve the purpose of losing weight.
2. Choose a lot of green trees and grass to walk to work in the morning, the air is good, and the scenery you see along the way is in a good mood.
3, exercise bones and muscles, relax muscles and promote blood circulation, so that the whole body stretches and rejuvenates.
4, fast and slow, artificial aerobic exercise, enhance vital capacity, enhance disease resistance, reduce carbon emissions, in line with environmental protection.
Go to work on time, don't be late,
Women who insist on walking or moderate exercise are much less likely to suffer from various diseases than women who sit still all day. For example, women who keep proper exercise for a long time have a half chance of heart disease and a half risk of stroke.
build muscle
With the increase of age and long-term lack of exercise, women's muscles will shrink, their motor response ability will be reduced and they will be easily injured. Women who often walk and take part in physical exercise can not only delay the loss of muscles with age, but also enhance their muscle strength and reaction ability and protect themselves from injury.
relieve stress
When you are faced with work pressure and life troubles, you might as well go out for a walk, give yourself more space, relax, get rid of anxiety and tension, and let the pressure be relieved. If you accumulate pressure in your heart for a long time without seeking effective ways to relieve it, it will lead to psychological crisis and even psychological obstacles, such as anxiety and depression.