What are the advantages of walking in the morning? Walking fast is very common in daily life, and it is also a very simple exercise. Many people will exercise by walking fast. Walking for a long time has many functions. Let me share the benefits of walking in the morning. Let's have a look.
What are the advantages of walking in the morning? Is walking in the morning healthy?
The air in the morning can be said to be the best in a day, with high oxygen content, which is very suitable for doing some exercise beneficial to the heart and lungs. At this time, choosing fast walking can make the body stretch better, and the intensity of training is more easily accepted by people who usually do not exercise enough, which plays the role of strengthening bones and muscles, strengthening brain and improving work efficiency, and also helps to strengthen cardiopulmonary function, and also has a good preventive and therapeutic effect on some cardiovascular and cerebrovascular diseases.
What are the advantages of walking in the morning?
1, reduce abdominal fat accumulation and make your figure more beautiful.
2. Reduce the formation of thrombus, thus preventing the occurrence of myocardial infarction.
3. Increase blood vessel elasticity and reduce blood vessel rupture.
4, increase the heart function, make the heart beat more powerful.
Walking fast in the morning can eliminate the ischemic symptoms of the heart or lower blood pressure, so that people can better eliminate fatigue and feel happier.
6. Fast walking can reduce the accumulation of triglycerides and cholesterol on the arterial wall, which can also reduce the conversion of blood sugar to triglycerides.
7. Walking fast in the morning can avoid the production of certain hormones, especially adrenaline, and prevent arterial and vascular diseases.
8. Fast walking can also better enhance the secretion of digestive glands, effectively promote better gastrointestinal peristalsis and increase appetite. , this can be good. Relieve constipation and prevent symptoms such as hypertension and diabetes.
9, can better strengthen bones and muscles, increase muscle strength, help promote joint flexibility, maintain metabolism and blood circulation.
10 can relieve muscle tension, eliminate tension and stabilize mood effectively.
Let's leave now. How to take the right path
1, if you choose to walk on a flat ground, a ramp or a pothole, your knees will be damaged.
When you start walking, you should pay attention not to walk too fast at first. You can only walk 4.5KM per hour, but it is not recommended to use such a fast speed from the beginning. You must warm up for about 10 minutes first, otherwise you will easily strain your muscles.
3. After warming up, you can officially start a brisk walk. Bend your arms at 90 degrees. Pay attention to the posture of swinging back and forth, not swinging left and right. Keep your arms close to your sides.
4. Use the strength of the hips instead of the thighs to drive the action, but let the hips relax naturally. Walking in small steps can burn fat and improve hip muscles. Pay attention to the abdomen.
5. After a brisk walk, relax and stretch to avoid muscle tension and fatigue.
Let's go. How long is appropriate?
Walking fast is a good way to exercise, but you can't be greedy. Walking for too long at a time exceeds the load of human body, which not only fails to achieve the purpose of exercise, but also causes harm to human body. It is best to walk for 30 minutes every day after meals 1 hour. Of course, if you are going to lose weight quickly, you can't give up halfway after walking for more than ten minutes, because you will start to consume fat after 30 minutes. Therefore, if you want to lose weight, you should walk for at least 30 minutes.
What are the advantages of walking in the morning?
Walking fast is a sport suitable for all ages, and the effect is amazing if you persist for half an hour every day. The benefits of brisk walking can effectively prevent stroke, which is the same as other fitness exercises. In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers. The report pointed out that the so-called fast walking means walking 1 mile (about 1600 meters) in 12 minutes. If you walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%. There are people who have no exercise habits. As long as you walk for 30 minutes every day from now on, you can also achieve good fitness results.
Reduce fat
People have many forms of fitness, including running, skipping, swimming and ball games. For these sports, walking does not require any sports facilities and equipment. You can exercise anytime.
However, you don't need these facilities and appliances to go quickly. As long as you spread your legs and open your arms, you can exercise and get rid of fat. This statement is not imagined at will, but proved by large-scale experimental research.
The subjects of this experiment are 173 postmenopausal women who seldom exercise at ordinary times. Their ages range from 50 to 75. These people are either overweight or obese, and almost everyone's abdomen is quite high, which is the result of fat accumulation.
They took part in the experiment of walking for 45 minutes every day to reduce fat organized by relevant departments, five days a week. The experimental results make these women very happy, because their abdominal fat and whole body fat have been significantly reduced.
The weight loss effect of brisk walking has also been recognized by medical experts. They say that more brisk walking can reduce the risk of heart disease, high blood pressure and stroke to some extent.
People should do brisk walking for five days and 45 minutes a week, and the intensity of exercise should be so high that their hearts beat faster and they can sweat, but they can still talk to people. Researchers believe that abdominal fat is most easily affected by exercise and reduced.
It should be pointed out that the goal of losing fat quickly is by no means achieved overnight. This kind of exercise needs long-term persistence and can't give up halfway. For the simplest example, there is a residential area where there are many people who work in offices. When these people are worried that they are getting heavier and heavier, they think of a way to lose weight by walking fast.
As a result, the fast-paced team grew up to dozens of people at most. They first walked around the building 10 times a day, and then gradually increased to 15 times and 20 times. After more than a month, many people feel that they have lost weight, breathed smoothly and walked fast.
stop
On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
point out
Prepare cold-proof clothes and comfortable shoes, do some moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10,000 steps per day takes 1.5 hours, which can be completed in stages, and it takes at least 30 minutes to walk each time.
Can you lose weight by walking quickly?
Let's leave now. As the name implies, we must swing our arms and stride forward as fast as possible. The answer is yes, you can definitely lose weight!
It takes more than 7 days to lose weight quickly, and at least 2 pounds can be lost. The muscles are tight and it looks like 4 pounds.
Take a brisk walk for at least 20 minutes at a time, preferably 40 minutes, to lose weight. The effect can be the best.
After the brisk walking stops, you should knock on your calf as soon as possible, so that it won't be sore and locally thickened.
Let's go. The biggest problem with losing weight is persistence. Stick to it for three days, and you will find yourself as light as a swan, and you won't even feel tired going upstairs.
A few days before walking, my thighs or calves will be slightly sore. Flap with both hands, press, knead, pinch, calf and thigh to relieve muscle soreness.