By using the methods of literature review and logical analysis, this paper reviews and combs the development history of fitness walk, and analyzes and summarizes the advantages and fitness functions of fitness walk, with a view to exploring the best way of national fitness in combination with modern people's sports methods and living habits.
Modern people have a tight pace of life, do not often participate in fitness exercises, and their physical and mental health is threatened. How to increase exercise opportunities and improve health after work is a common concern. Walking, with its strong vitality, stands out among many fitness methods and becomes one of the important fitness methods. In ancient times, fitness walking was called walking on the bridge or walking on various diseases. Liu Dong in A Brief View of the Imperial Capital? Chuntian said:? From the eighth day to the eighteenth day of the first month, women wear white silk shirts and walk in groups at night, saying that they have no waist or legs and walk on the bridge every day. ?
1 development of exercise bike
1. 1 fitness walking in the development of ancient society
Zhuangzi has realized the role of walking in keeping in good health, saying? The nature of water is clear if it is not mixed; If it doesn't flow, it will be closed, so it can't be clear. This way of nourishing the heart is also. Take a walk to refresh yourself. ? Huangdi Neijing says:? At night, I lie down, get up early and get greedy for the dark, striding in court and being slowed down to make a living. ? L2J stride means walking for a long time, and it also means running L3J. Huangdi Neijing clearly puts forward that we should go to bed early and get up early, and do physical exercise to improve people's ability to prevent diseases.
In the Northern and Southern Dynasties, Tao Hongjing said in "Keeping Healthy and Prolonging Life-Quitting Eating": When people have finished eating, it is better to take a step and hesitate. 、? After eating, how good is it when you walk in the atrium? . Emphasize walking after meals and take digestion exercise after meals as a means of fitness exercise. This kind of walking load is very small, the purpose is to enhance gastrointestinal function and promote digestion, which is also one of the traditional functions of fitness walking.
Sun Simiao, a medical scientist in the Tang Dynasty, added a new content on the basis of after-dinner exercise, namely? Walk a hundred paces after a meal and often rub your stomach with your hands? In other words, increasing abdominal rubbing while exercising not only enhances the digestive function of the gastrointestinal tract, but also helps to treat various gastrointestinal diseases. Not only that, Sun Simiao also suggested walking with relatives, friends or neighbors, and chatting while walking, which can not only strengthen the body, but also promote emotional communication. Is that what he said in "The Wings of a Daughter"? Relatives and neighbors come to visit and travel hand in hand. ?
Besides inheriting the fitness methods of Sui and Tang Dynasties, what else did the Song people have? Step car? The concept of. What is Su Dongpo's fitness prescription? Step car? 、? Take a walk? . In the Ming Dynasty, Shou Shi Bao Yuan said:? Don't go away when you are full. Climb high and take risks. Full of fear and excitement. Visceral injury. ? It shows that people have realized the precautions for walking after meals at that time, that is, it is not appropriate to exercise vigorously and do thrilling things just after eating, so as not to damage the gastrointestinal tract.
The old saying in Qing dynasty: step by step, relax muscles, healthy limbs, while lazy step leads to muscle contracture, and muscle contracture is getting lazy? 、? Walking, casual, walking and standing, standing and walking must have a leisurely state. ? It can be seen that people have dialectically recognized the relationship between exercise and fitness during this period. We should exercise regularly and ask people to have a state of leisure and relaxation, which is very helpful to promote mental health.
1.2 development of fitness walking in modern society
A social survey shows that about 60% of the working population in China, especially those with relatively high mental labor intensity? White collar? In class, physical strength declines, and often headaches, insomnia, neurasthenia, mental stress, decreased immunity, and even affect normal work and life. According to the data of modern American health statistics system, the average age of modern people's health status is about 64 years old, and in the later period of 12, they are troubled by physical dysfunction, diseases and declining quality of life. Prolonging the healthy life in the process of life is our fitness goal.
At present, the life expectancy of Japanese nationals ranks first in the world, with an average life expectancy of 78 years for women and 73 years for men. Experts found that walking is very popular in Japan, with a large number of participants, which has a great impact on its life span. 3 1 Our major companies try their best to make employees walk more. There are also various hiking activities and competitions in China, and the Japanese have also proposed them? Walk ten thousand steps a day? Slogan.
In addition to Japan, people in other longevity countries, such as Britain, Switzerland, Finland and the United States, are keen on fitness walking, but the specific methods of walking exercise are similar. The ways of fitness walking are: fast walking, slow walking (also called slow walking), step walking, backward walking (which has a good effect on improving the sensitivity and judgment of the body, has a strong * * * effect on the waist and leg muscles, and can effectively exercise the balance ability of pedestrians), and takes the stairs (also called? Climb the stairs? It was Kenneth, an American health scientist, who first proposed climbing stairs to keep healthy? Cooper), walking in the rain, walking after the rain. There are various ways to keep people interested in fitness walking, and comprehensive fitness functions make fitness walking very prosperous. More and more people all over the world take an active part in fitness.
June 2005 19. The State Sports General Administration, the All-China Sports Federation and the Chinese Olympic Committee carry out nationwide activities? International sports year, hundreds of millions of people marched across the country? Activities. Fitness has long been popular in Europe and America. These two years have also quickly become popular in China and become the mainstream way of fitness activities. From the National Fitness Program? One, two, one, start the project in Chinese, and ask everyone to participate in physical fitness activities once a day for more than 20 minutes each time. It lists fitness walking as a simple and effective exercise method and has become the most popular one at present.
2 advantages and fitness functions of fitness walking
2. 1 Exercise is moderate and simple.
The amount of exercise for fitness walking is very suitable for mass sports. American sports physiologist pointed out in the investigation report on the relationship between fitness exercise and longevity: People often take moderate rather than strenuous physical exercise, which can greatly prolong their life. Sticking to regular and moderate-intensity fitness exercise can improve health more effectively than irregular and random exercise. Walking and jogging at daily speed is the most suitable.
The fitness walk does not need any equipment, and the elderly, children and adults can participate. Us health secretary Sullivan praised? Fitness walking is a good way to exercise. It is effortless, does not need special equipment, and is not limited by any time and place. Very comfortable. ?
2.2 the role of fitness walking on the various systems of the body
Fitness walking has obvious exercise effect on feet and lower limbs. What does Chinese medicine think? Walking as the ancestor of all tests? There are 5 1 acupoints below the ankle, among which the sole of the foot is l5. The sole of the foot is called the second heart of human beings, and it constantly contacts the ground and the reflex zones of the foot to adjust the functions of the corresponding internal organs and systems of the human body. It can prevent and cure diseases and prolong life, so walking has a positive effect and influence on people's health and longevity. Modern sports physiology research has found that proper exercise and reasonable nutrition may be the best way to improve bone quality.
Fitness walking belongs to moderate exercise, which can improve immune function and reduce the risk of infection. Proper exercise can make the ultrastructure of kidney change well or prevent the occurrence of bad changes. For example, glomerular filtration membrane thickening is reduced. Endothelial cell pores returned to normal, podocyte foot process fusion disappeared, glomerular basement membrane thickening decreased, glomerular volume expansion decreased, albumin excretion rate decreased, proteinuria decreased and so on. Fitness walking can prevent musculoskeletal atrophy and joint stiffness, spasm and deformity. Improve the regulatory function of the central nervous system, maintain the original exercise conditioned reflex, eliminate pathological inhibitory reflex and restore the normal function of the body; Improve blood circulation and metabolism, accelerate the recovery of diseases, and contribute to the overall recovery of health.
* * * The peristalsis of the stomach urges the digestive glands to secrete more digestive juice, so that food can be digested more quickly and smoothly. Exercise can play a * * * role in the stomach and improve the digestive function of the stomach to some extent.
Walking and running are aerobic exercises, which can obviously improve the central nervous system. A brisk fitness walk can gradually relieve tense muscles and nerves, especially when you exercise in your favorite time and environment, and you feel relaxed and happy. Walking is a way to keep healthy. It can relax long-term tension and release some repressed thoughts. Sometimes some questions that have been bothering you for a long time will suddenly become clear and find the answer while walking. Rousseau said: to arouse and inspire my thoughts. ? White, a famous American cardiologist, said: a relaxing walk, like other forms of exercise, is an ideal way to treat emotional tension? Antidote? And can improve people's overall health. ? Therefore, fitness walking has an excellent effect on both body and mind. Good walking habits can also be developed through long-term walking exercise. Walking will appear relaxed and natural, natural and graceful, reflecting a strong figure and good temperament.
3 Conclusion
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Health is the precious wealth of life, and it is also the primary condition for people to realize their own value and make contributions to society. From the development history of fitness walking, it is not difficult to see that scientific and reasonable fitness walking has an important and positive impact on people's body and mind, which can be said to be one of the best methods of national fitness exercise.