The benefits of walking:
1. Walking can enhance the heart function and make the heart slow and strong.
2. Walking can enhance blood vessel elasticity and reduce the possibility of blood vessel rupture.
Walking can strengthen muscle strength, strengthen legs, feet, bones and muscles, make joints flexible, and promote blood circulation and metabolism of human body.
4. Walking can enhance the secretion function of digestive gland, promote the regular peristalsis of gastrointestinal tract and increase appetite, which has a good effect on preventing and treating hypertension, diabetes, obesity and habitual constipation.
5. Walking in the fresh outdoor air makes the brain thinking activities clear and flexible, which can effectively eliminate mental fatigue and improve the efficiency of study and work. According to experts' tests, people who walk for one hour three times a week for four months are more responsive, and their eyesight and memory are better than those who don't like sports.
6. Walking is a kind of fitness method with static movement and static movement, which can relieve neuromuscular tension. According to experts' determination, when fidgety and anxiety come to mind, walking at a brisk pace for about 15 minutes can relieve tension and stabilize mood.
7. Sticking to regular walking will eliminate ischemic symptoms of the heart or lower blood pressure. Make the human body eliminate fatigue, feel happy and relieve palpitation.
8. Walking can reduce the accumulation of triglycerides and cholesterol on the arterial wall, and also reduce the chance of blood sugar converting into triglycerides.
9. Walking can reduce the accumulation of abdominal fat and keep your figure beautiful.
10. Walking can reduce the possibility of thrombosis and myocardial infarction.
1 1. Walking will reduce the production of hormones, and too much adrenaline will lead to arterial diseases.
12. Walking can protect the environment, eliminate waste gas pollution, and play a positive role in strengthening the body, improving the body's immunity, reducing diseases and prolonging life.
Types of walking
1. Walking: Walk 50-60m per minute.
2. General walking: Walk 70-80 meters per minute.
3. Go quickly: walk every minute100m-110m.
4. Fast walking: the speed is much faster than fast walking, which is not suitable for middle-aged and elderly people to exercise.
Walking level
According to the amount of oxygen consumption during exercise, the intensity of exercise can be roughly divided into four grades. Namely, maximum strength, large strength, medium strength and small strength.
Scientific research shows that aerobic exercise (in exercise, the heart can speed up breathing and heartbeat, and the oxygen content of blood can meet the needs of the human body without bearing oxygen debt) is the best exercise intensity control range. The intensity of aerobic exercise is usually moderate (the heart rate of healthy middle-aged and elderly people is about 1 10 times per minute). Walking and walking in general are only low-intensity exercises. Although this low-intensity exercise is also aerobic exercise, it can't reach the best ideal level of aerobic exercise. Therefore, in order to improve the effect of walking on maintaining and enhancing cardiopulmonary function, the walking speed should be increased. People who are used to walking should gradually increase their walking speed to exercise; People who used to exercise by walking should gradually increase the speed of walking to exercise.
Office workers should "bounce off"
Taking advantage of the Chinese New Year these days, I took my legs to visit my relatives and went to work after the Chinese New Year. My mental state is definitely different! Zhao Zhixin, a national social sports instructor and fast walking advocate, said that if you don't go and stay there all day, your reaction will be half a beat slower than that of ordinary people.
Zhao Zhixin recalled that in the countryside, in the first month, the mighty New Year greetings passed through villages and alleys, and in the end, it was not cold at all. Now even if he gets on the bus in the city, he has to get off the bus and walk up ahead of time.
Walking is skillful, and Zhao Zhixin pushes "bounce". Walking like this for 10 minutes is more useful than walking for two hours. The trick is that every step, the ten toes and forefoot of the foot should take the initiative to exert force, especially the big toe, so that the arch of the foot will also participate in the force, and the pedal speed should be fast, resulting in a bouncing feeling, and the heel basically does not touch the ground or only lightly touches the ground.
The gold standard of walking 5330
Eat more during the Chinese New Year and walk up when you don't visit relatives.
Zhao Zhixin introduced the "Walking 5330" gold standard, that is, walking and exercising at least five times a week, each time for at least 3 kilometers, and each time for as long as possible for 30 minutes.
For men under the age of 50, it is best to walk 3 kilometers in 28 minutes; Ladies can relax and walk in 30 minutes; People aged 50 to 55 should walk for 30 to 33 minutes; If a person over 60 can walk 3 kilometers in 35 minutes, it means that his body has reached the health standard.
There are three quantities to remember when walking and exercising.
The first is "timing". Scientific proof shows that the best exercise time should be from 3 pm to 9 pm. Therefore, it is best to choose a fixed time to exercise during this period, so that the human body will remember our behavior patterns, which is of great help to control blood pressure, regulate blood lipids, lower blood sugar, change blood viscosity and improve the quality of red blood cells.
The second is "quantification". Irregular walking will not make our exercise exert its maximum effect. So we'd better determine a certain amount when walking and exercising. We should take advantage of this distance or take a walk at a certain time every day, and then go out at this time and fix a certain amount of activity. The sports stimulation that this brings to our body is very accurate.
The third is "constant force". We must pay attention to quality and try our best to take a step forward. The farther we go, the more obvious the impact on our health. Paying attention to the rhythm when striding will also bring many benefits to your health. When you walk, you should sing a song in your heart. Walk like this for half an hour, and your bones and muscles will be fully and effectively exercised.
Matters needing attention in walking exercise
1. Choose a pair of soft-soled sports shoes that fit your feet. It would be better if it is a special running shoe, which can cushion the pressure on the soles of the feet and prevent the injury of inactive joints.
2. Wear a comfortable sportswear. This can relax your body and mind and get out of your busy work life.
3. Prepare a pot of tea. You can add some sugar and salt appropriately, because green tea can produce saliva to quench thirst, and sugar and salt can prevent excessive sweating from causing electrolyte imbalance in the body.
4. Choose the right route. During exercise, the oxygen consumption of human body will increase, such as bad air and even pollutants such as waste gas, which will make the exercise effect counterproductive. Therefore, the long route should be less people flow, good ventilation, and the farther away from the car, the better.
5. It should be appropriate to walk for a long time. The best exercise time for a long walk is after the sun rises every day, and 3 pm is also the best exercise time. Long-distance walking exercise is not the same as walking, walking or shopping. Exercise at least three times a week for at least 30 minutes each time.
Scientific research on walking
One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes at a time, four times a week for 20 weeks. The results show that:
① Viscosity (maximum oxygen uptake) increased by 30%;
② At rest, the pulse number decreases and the cardiac function improves;
③ The average weight loss was 65438±0.3kg；;
④ The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
Wish you good health. I wish those who see this content can join the walking fitness program as soon as possible and become optimistic, healthy and tenacious people.