Walking fitness is a common mistake. If you don't do a good warm-up exercise, you are likely to strain your muscles. Many people choose this sport when they are exercising. Aerobic exercise can increase the oxygen content in our brain. Understand the common mistakes in walking and fitness, and act quickly!
Common mistakes in walking and fitness 1 First, the body is too loose.
Cutting too much, stepping too hard and stepping on the ground are all common phenomena of body loosening when walking. People who walk against the routine will not only affect the speed, but also cause Gaskin's inflammation and pain.
Correction: Keep your arms close to your body. Too wide a swing arm will waste too much energy. The ideal way to swing is to keep your arm bent 90 degrees, your elbow close to your body and swing back and forth. At the same time, your feet should take even steps and keep a normal distance. Too big or too small a stride will affect the speed. The method of measuring normal stride is simple. Straighten your legs, keep your heels close to the ground but don't touch it, and then lean forward. At this time, the position where your forefoot and heel land is the reasonable stride under normal circumstances. As for landing lightly, heavy footsteps will only waste the energy that should have moved forward.
Second, bad posture.
Bonny Stein, a race walking coach, pointed out: "Many people who walk are injured simply because they don't walk straight enough." The most common posture errors when people walk include two types: lowering their heads, or raising their heads too high to cause their bodies to lean back. Both postures may cause the body to lose its balance and put too much pressure on the muscles below the back, resulting in strain and pain.
Correction: Don't look up or down, look forward and keep your neck and body in a straight line. Pay more attention to your body posture when walking and correct your wrong actions in time.
Third, the equipment is wrong.
Many people who walk with a lot of "luggage" are useless, but they forget the most indispensable things, such as drinking water. Experts warn that carrying too many things will affect walking and fitness.
Correction method: lighten the burden. Contrary to popular belief, people always think that it is better to walk with heavy loads, but Dr. Marilyn Bucky, who specializes in walking, points out that if you bring too many things, you will walk slowly and your shoulders and arms may be injured because of heavy loads. If you need to carry heavy objects, the best way is to use a backpack. Besides, you must carry water with you. According to Stan, "People who rarely walk have enough water."
Fourth, start too fast and stop directly at the end.
Many people think that walking is a common practice and there is no need to warm up and relax, thinking that it saves time. However, once this habit is formed, it will pay a price sooner or later, such as injury and pain in some parts of the body.
Correction: Start slowly, take a walk for the first 5 minutes, and then gradually accelerate, from "walking speed when catching up with the appointment" to "walking speed when being 5 minutes late for the appointment". 5 to 10 minutes before the end, start to slow down, relax and let the body gradually cool down. In addition, after stopping, it is best to do stretching exercises to stretch your hands and feet.
The following are several effective stretching actions listed by experts after walking:
1, hip extension
Step 2 lift your toes
Step 3 stretch your toes
4. Relax your back
Five, line duplication
Everyone knows that the more fun sports are, the better, but experts point out that many people are too lazy to plan their routes. "Many pedestrians don't want to plan a route to keep walking interesting. They always go the same way and get bored. "
Correction: Change the scene, take a different road, and occasionally try to climb the mountain. Try to change the speed during walking, such as walking at a high speed for 30 seconds and then relaxing for 90 seconds; Or walking a longer distance can further challenge your physical fitness, but experts suggest that the maximum walking distance per week is only suitable for increasing by 5%. Moreover, take a day or two off occasionally to avoid overwork.
Common mistakes in walking fitness 2 1, reducing fat
There used to be a lot of talk about "fat burning range", but if you can maximize the heat output and minimize the stress on bones, body and spirit, that is the ultimate winner of fat reduction.
You can regard stress as an investment, and allocate this investment to physical fitness and muscle building in an optimal proportion. Your goal should be to invest most of this investment in meaningful training, not to participate in high-intensity cardiopulmonary activities or run hard on a whim.
Of course, it is good to do high-intensity training occasionally in maximizing sports performance and hormone feedback, but don't abuse it. The slow and long-lasting low-intensity exercise is regarded as a fat crusher. You don't have to work hard to crush fat. Dorian Yates will supplement cardiopulmonary training as a preparatory measure for the Olympic Games. His muscles are strong and close to perfection. He took a long walk to lose weight.
2. Recovery and regeneration
Low-intensity and low-impact walking can reduce the pressure on joints and central nervous system and accelerate recovery.
In the active adjustment of the pace cycle, the muscles of legs, arms and core will participate in the interactive mode in irregular time. The model uses the body rotation line composed of hip, core, latissimus dorsi and pectoralis major muscle, and cooperates with the active muscles/antagonistic muscles of limbs to make the body move forward smoothly. These coordinated muscle activities exert pressure on the lymphatic and venous systems, so that excess body fluids accumulated due to local pressure return to the central circulation and are discharged. Recovery is to manage local and overall inflammation, and walking is the easiest way.
3. Establish the foundation of aerobic exercise.
Most athletes hate long-term cardio-pulmonary activities. If you have to choose between barbells and spinning bikes, many people would rather lift iron.
However, sometimes we have to step out of our comfort zone. In order to establish good basic body functions, we need to do some cardio-pulmonary activities. The key is to lay a good foundation for the most important training (such as strength and physical training) with the least amount. Adding walking on training days will strengthen this foundation, help you recover faster between training days, and may improve some important small aspects related to life (blood pressure, resting heart rate and respiratory rate).
Step 4 relieve pain
Walking can relieve the pain. Walking can activate the key spinal stabilizing muscles, improve the function of active muscles, and promote the recovery of body tissues and blood circulation, especially when the body has problems and injuries.
Chronic low back pain is very common. In the past few decades, people hope to find a solution to the pain. I dare say that no one can really solve this problem.
The key muscles of chronic low back pain are quadratus lumborum and psoas (the muscles before and after the spine). There are some deep stabilizing muscles that can combine the lumbar spine with the pelvis and buttocks. These two synergic muscles are important stabilizing muscles, and they play the role of body sensory organs. Because there are many reasons for low back pain, the deep stable muscles are often in a state of increased pressure, which will become tense or not activated to a stable and orderly state.
Researchers have done various studies on athletes, and walking is a way to improve the function of these two muscle groups. During the gait cycle, the psoas muscle and quadratus lumborum on the opposite side of the body always interact with each other to make the human body walk normally. The human body will find a way to coordinate this movement, keep the body upright and move forward. Improving gait, finding the best landing mode and pace mode, and paying attention to the quality of pace are the key for us to benefit from walking and the basis for avoiding low back pain.
5. Cognitive function
One of the benefits of walking with sports performance is cognitive improvement and health. Improving blood circulation is not only beneficial to active muscles participating in sports, but also can interact with the brain. Improving cerebral blood flow can reduce vascular diseases and degenerative diseases, increase creativity and improve mental state. Einstein, Leonardo da Vinci and other awesome figures often take a walk in their daily lives. Some people exercise to refresh themselves, and walking is the key to reduce the pressure of training and deepen their spirit. Walking back and forth for 10- 15 minutes every day can activate the brain, stimulate thinking, prevent sedentary and improve posture.