intensity

Walk for at least 40 minutes every day.

Walking is definitely a good way to keep fit, but walking can be divided into brisk walking and brisk walking. Walking can't achieve the effect of fitness, only walking quickly can play the role of exercise.

Fast walking has a good exercise effect on cardiovascular and cerebrovascular diseases and respiratory system, and has the least harm to the body. Suitable for the elderly and patients with chronic diseases.

In order to ensure the effect of exercise, brisk walking should last at least 40 minutes to 60 minutes at a time, and the duration can be gradually increased by those who just started exercising.

When walking fast, the heart rate should generally be kept at 120~ 140 times per minute, and sweating is the best.

attitude

Very particular from head to toe

stand straight

Imagine a rope attached to your hair and pulling you up. This can make the cervical vertebra support the weight of the head reasonably, relieve the pressure on the neck muscles and make the neck lines smoother.

Belly in, hip up, chest out.

From the side, your ears, shoulders, hips and knees should be in a straight line.

Lift your chin and look straight ahead.

In the process of walking, the neck naturally moves forward with the body. Don't swing back and forth, especially don't "tilt your head"

Lift one leg and come out.

Roll down from heel to toe and lift the other foot.

Curved arm pendulum

Swinging the straight arm is easy to make the arm congested and cause discomfort.

Walking and running are very effective.

Do high-intensity exercise for a short time first, and then switch to a slightly longer low-intensity exercise to allow the body time to recover. This is called interval training.

Compared with continuous aerobic exercise, interval training has higher exercise intensity and can reduce pain and fatigue after exercise. At the same time, high-intensity exercise also accelerates fat burning.

When exercising, you can run for 15 seconds and then walk for 45 seconds, so that you can exercise alternately for 20 minutes.

You can also run for 60 seconds and then walk for 3 minutes, so you can see the effect by alternating 30 minutes.

To classify or arrange in pairs or groups.

Walk forward, walk backward, and walk on tiptoe.

Walking backwards can exercise the back muscles that are rarely used at ordinary times.

Walking on tiptoe can exercise leg muscles, especially calf muscles.

However, walking backwards or on tiptoe is an abnormal way of walking, which is easy to cause damage to hips and knees. Therefore, each time should not be too long, and 5~ 10 minutes is better.

time

Evening is best.

It is best to exercise half an hour after meals, and at the same time control the end time of exercise to two hours before going to bed, such as going to bed at 1 1 at night and ending exercise at 9 o'clock.

location

The playground floor is elastic and the air in the park is better.

Experts suggest that soft dirt roads or lawns and plastic playgrounds are the most suitable sports venues for brisk walking, and parks and their own communities are also good choices. The air quality in these places is good, which can ensure that the respiratory system will not be hurt too much during exercise.

Five common mistakes in walking

Mistake one

Bad posture

When many people walk, they will unconsciously put their hands behind their backs, hold them on their chests and put them in their trouser pockets smartly. In fact, these are all bad postures.

If you habitually do the above actions, you will not be able to fully exercise your body and lose the benefits of maintaining your whole body bones, stretching your tendons and moving your joints.

It is easy to move the center of gravity of the upper body forward, and the head, neck and chin will protrude forward; The arm loses the function of adjusting the balance of the body, and it is easy to fall down in case of potholes or emergencies.

Error 2

We must find all the time.

Office workers always complain that they have no time to exercise. In fact, commuting is the best walking opportunity.

Anyone who walks less than 40 minutes can walk to and from work, so the whole day's exercise is enough.

You can walk in the corridor during working hours, and walk around the office building or in the green space downstairs during lunch break.

Error 3

Pay no attention to hydration

It is best to bring a bottle of water, and replenish less water and more water during exercise to prevent dehydration.

Error 4

Ignore warm-up

In order to avoid injury during exercise, do some warm-up activities to stretch your limbs before walking to prevent strain caused by excessive stride.

Mistake five

Choose the wrong shoes

If the sole is too thin, you will feel your feet when you walk. The sole is too thick and heavy, and the legs feel particularly "heavy" when walking. The upper is too high, which is not conducive to the flexible movement of the ankle. The sole is too hard to bend.