First, the step frequency increase stage:
1. In the initial stage of walking, increase the pace frequency to adapt to exercise, improve the heart rate and respiratory rate, thus promoting blood circulation and metabolism in detail.
2. At this time, the stride does not need to be too big. Pay attention to maintaining the stability of the body, focusing on increasing the flexibility and strength of the ankle. It is suggested that the walking time at this stage is about 2 ~ 3 weeks.
Second, the stride increase stage:
1. When your body gradually adapts to the increase of pace frequency, you can increase the stride length to enhance the training effect. The key point is to maintain the posture and balance of the body and avoid a large swing of the head or shoulders.
2. At the same time, we should pay attention to the landing mode of the sole, try to land in the center of the sole, and improve the comfort of walking through the insole. It is suggested that the walking time at this stage is also 2 to 3 weeks.
Third, the stable period:
1. The stable period means that you have gradually adapted to the existing pace frequency and stride, and your movements become smoother and more comfortable. At this stage, you should focus on practicing normal walking posture and correct breathing style, so that your body can relax and rest better, and at the same time, you can increase the intensity of exercise by increasing the speed appropriately. It is suggested that the walking time at this stage is about 4 ~ 6 weeks.
2. Walking is not only easy to learn, but also can effectively promote physical health and mental health. Through three stages of planned training, you can gradually improve your walking ability and bring more health benefits.
Fourth, the introduction of brisk walking:
1. Race walking is an exercise method between race walking and race walking. It advocates striding forward and walking fast to improve the balance of limbs. Not limited by age, sex and physical strength, it belongs to aerobic fitness exercise with low input and high output. Walking briskly is recognized by the World Health Organization as the best exercise in the world.
2. Hiking originated in Europe and has been widely developed in many countries. It is not only a sport, but also represents an attitude towards life. It is gradually becoming a new fashion fitness trend.