The physiological function of walking is to make the blood, bones, muscles and ligaments of the whole body move first; Guide the digestive system, respiratory system, circulatory system, endocrine system and nervous system to be in a very active aerobic state; Finally, promote the activities of various organs of the body and the internal environment regulation function of metabolism; Ultimately promote the overall metabolic activity of the human body. It can be said that walking on the one hand promotes the material exchange between the human body and the external environment, on the other hand, it promotes the purification and renewal of the internal environment of the human body, thus making life full of vitality.
Modern medicine has also affirmed that walking is indeed the most convenient, applicable and almost perfect fitness exercise. Kinematics research shows that a person's foot strength is closely related to health. A walking fitness center in Washington, DC, introduced in its walking yearbook that about 90 million Americans walk for health. Japanese medical research believes that the human body begins to age at the age of 25, and the weakening of human foot strength also begins at the age of 25. Therefore, they think that walking is the most effective means to train feet. Actually, it's the same. Among many healthy and long-lived old people in the world, their favorite sport is often walking. For example, China mathematician Su lived to 10 1 year. When someone asked him why he liked walking instead of boxing, he replied humorously, "My name is Qing Bu. Walking can keep me young and energetic forever."
Because walking is a convenient and applicable fitness method, people have summarized many kinds of walking fitness methods, which are described as follows:
1. Ordinary route 1. Ordinary walking method, slow speed 60 ~ 70 steps per minute, medium speed 80 ~ 90 steps per minute, continuous walking for 30 ~ 60 minutes each time. This law is applicable to general health care.
2. Precautions for Ordinary Walking Ordinary walking is a gentle and relaxing exercise. The point should be to walk slowly at a constant speed. Don't walk too fast, you'd better keep your mind happy. Wear appropriate clothes when walking, so as not to make your body sweat too much or catch a cold; The time for walking is best arranged in the morning and evening; It is best to walk in a safe and flat place with fresh air; Walk with your head held high, your eyes looking straight ahead, and with rhythmic breathing; Take a walk for more than 30 minutes at a time and for more than 5 days a week. You should go once a day or once in the morning and evening.
In addition, people with coronary heart disease are not suitable for walking immediately after meals, because the expansion of the stomach after meals can reflect the contraction of the coronary artery and reduce the blood supply to the myocardium. At this time, if you walk immediately, it will easily increase the burden on your heart and induce angina pectoris or myocardial infarction. People with hypertension, cerebral arteriosclerosis, diabetes, gastroptosis, anemia, hypotension and other diseases should not take a walk immediately after meals. The correct way is to have a quiet rest after dinner (preferably after 30 minutes) and then go for a walk. Be careful not to go for a walk outdoors in foggy and windy conditions.
3. The health care effect of walking An American scholar once said, "As long as you persist, walking can replace many health care products." The health care function of walking is reflected in the following aspects:
(1) Walking has the natural function of regulating metabolism: Because walking helps to promote the normalization of metabolism, walking can prevent some metabolic diseases. For example, walking before and after meals is an effective measure to prevent diabetes. After a day's hiking, the blood sugar of diabetic patients can be reduced by 60%. Modern medicine has proved that walking can improve the metabolic rate of the body. Middle-aged and elderly people walk at a speed of 3 kilometers per hour 1.5 ~ 2 hours, the metabolic rate increases by 48%, and the sugar metabolism also improves. It is recorded in Chinese medicine that to treat diabetes, we should "take 120 steps first, many of them are thousands of years old, and then eat (eat)".
(2) Walking is a sedative in hot weather: Walking can relieve the tension of nerves and muscles. It has been proved that the effect of relaxing nerves and muscles received by walking for a quarter of an hour is better than that of taking 400 mg of sedative sleeping pills, and the effect lasts for a long time without side effects. So some people say: take a walk before going to bed and enjoy it during sleep.
(3) Walking can balance the autonomic nerve and play a role in strengthening the brain: the autonomic nerve loses its balance due to the stress and tension in life, and there are symptoms such as cerebral neurasthenia, insomnia, dreaminess, poor memory and anxiety. Walking can rest the cerebral cortex, thus balancing autonomic nerves and protecting brain function.
(4) Walking makes wisdom: For mental workers who work at their desks all day, walking outdoors with fresh air is a positive way to rest. During or after a walk, many people's thinking will become very agile. So there is a proverb in the west: "exercise wisdom." Goethe, a great German poet, once said, "My most precious thoughts and the best way to express them all appeared when I was walking."
(5) Walking is good for the health of the heart and cardiovascular system: when walking, the heart reacts with the strengthening and contraction of the myocardium, the heartbeat is accelerated, the cardiac output is increased, and the blood flow is accelerated to meet the needs of walking, which is a beneficial exercise for the heart and is also very beneficial to improving the blood circulation of the coronary artery.
(6) Walking has the function of lowering blood pressure: Because walking can relax blood vessels and smooth muscles, it helps to lower blood pressure for patients with hypertension. It is observed that patients with hypertension can relax and walk on the flat ground for a long time, which can lead to a significant decrease in diastolic blood pressure. In addition, gentle walking can also relieve head vasospasm and relieve headache symptoms.
(7) Walking can enhance lung function: Relevant medical experts suggest that patients with emphysema can choose walking training as the main exercise item. Because walking is a low-intensity aerobic exercise, it usually does not induce discomfort such as shortness of breath and palpitation, and it can also achieve the purpose of enhancing cardiopulmonary function.
(8) Walking can strengthen the hematopoietic function of bone marrow: Because walking can stimulate sympathetic nerves and strengthen the hematopoietic function of bone marrow cells, anemia can be greatly improved.
(9) Walking can prevent arteriosclerosis: Some scientific research units in Britain have confirmed through experiments that people who often walk or walk have the most obvious reduction rate of low-density lipoprotein in blood, while the level of low-density lipoprotein in blood of people who are not often active has not changed. This shows that if people can walk often, they can lower their blood lipids and prevent arteriosclerosis.
(10) Walking can play the role of massaging the internal organs and dredging the meridians: Because walking is a whole-body exercise, the internal organs, muscles and nerves of the human body will be massaged and massaged to varying degrees during walking, thus playing the role of strengthening the internal organs, dredging the meridians, and strengthening the muscles and bones.
(1 1) Walking has the function of promoting digestion and resolving stagnation: there is a folk saying that "taking a hundred steps after meals can prolong life", which means that proper walking after meals will have a good effect on preventing and treating indigestion and gastrointestinal diseases.
(12) Walking has the function of losing weight: because walking for a long time can increase the energy consumption in the body and promote the utilization of excess fat in the body. Therefore, obese people or people with obesity tendency can lose weight as long as they can walk more than 4 kilometers every day and have proper diet control.
(13) Walking can make people happy and enrich their lives. Walking with like-minded people or relatives often can not only stimulate their interest in walking, but also make them feel happy and stimulate the occurrence of self-enkephalins, so that their spare time can pass unconsciously and lead a more fulfilling and happy life. Aristotle, an ancient Greek philosopher, often walked with students in the suburbs and discussed knowledge. Life seems to be carefree, so some people call Aristotle school "carefree school".
(14) Walking can enhance immunity: Because walking increases the oxygen content of cells, the immune function of the body is improved. Some people with chronic bronchitis, asthma, rhinitis, pharyngitis and other diseases get better through walking, which actually shows that their immune function has been enhanced through walking; There are still some people who are weak and easy to catch a cold. It is also a manifestation of enhanced immune function to strengthen their physique or not to catch a cold through walking.
(15) Walking can prevent and treat glaucoma: glaucoma is caused by intraocular pressure or increased intraocular pressure. According to the research of American medical scientists, glaucoma patients who usually have little activity can walk for 30 ~ 40 minutes five times a week, and after three months, the intraocular pressure can be reduced by 16%.
(16) Walking can strengthen bones: Regular walking can strengthen bones, thus preventing osteoporosis. Walking can delay the changes of degenerative joints, so walking can also prevent or alleviate some symptoms of rheumatoid arthritis and prevent premature leg failure.
2. Fast walking method 1. Fast walking is a kind of walking exercise between running and ordinary walking. When you walk, you must hold your head up and chest out, and swing your hands. You have to walk 1 10 ~ 130 steps in one minute. Walk 5 ~ 7 kilometers per hour; Each exercise time is 30 ~ 60 minutes; Once in the morning and evening, you can walk for an hour every day, or you can walk for a quarter of an hour every time, 3 ~ 4 times a day; Take a walk at least five days a week.
2. Go quickly. Walking fast is often used to strengthen the heart and lose weight. The maximum heart rate during walking should be controlled below 120 beats per minute. For novices, it's a short time to start walking, and the rest should refer to the precautions for ordinary walking.
3. The scientific research on the health care function of brisk walking shows that frequent brisk walking can strengthen the body more than ordinary walking, and can give full play to the fitness function of walking, especially the following:
(1) Fast walking has obvious weight loss effect: It is reported in the United States that a group of obese people in California who failed to lose weight on diet continued to maintain their usual eating habits under the guidance of experts, but these obese people were required to walk for at least 30 minutes every day for one year. A year later, all the people who participated in this sport lost an average of 22 pounds. The advantage of walking to lose weight is that you lose fat instead of muscle. This is different from the situation that dieting and losing weight lead to muscle loss. It is concluded that it is the most reliable, relaxed, convenient and practical way to keep striding every day, so as to reduce the belly of the bucket.
(2) Fast walking can obviously enhance the function of the heart: striding and sprinting can make the heart beat faster. If you receive 1 10 times per minute and keep it for more than 10 minutes, you can enhance the toughness of myocardium and blood vessels, thus reducing the chances of myocardial infarction and heart failure. Furthermore, when people walk fast, they can promote blood circulation throughout the body and send blood back to the heart, thus avoiding ischemic heart disease. If you don't walk often, your lower limbs will be weak and you can't generate enough driving force to send blood to your heart.
(3) Fast walking can prevent varicose veins of lower limbs: Austrian scientists have found that walking three to four times a day for a quarter of an hour can effectively prevent varicose veins of lower limbs. The reason is that when people walk fast, they transport the blood from varicose veins to the heart, thus reducing the pressure on the vein wall.
(4) Fast walking can obviously prevent stroke: an experimental report in the United States pointed out that the incidence of stroke in women who exercise regularly is 40% lower than that in women who don't exercise regularly, and it is more obvious for fast walkers than for those who usually walk or walk.
(5) Fast walking can make atherosclerotic plaques disappear: An American research report pointed out that fast walking or jogging for 2 kilometers every day can help atherosclerosis disappear. It can be seen that atherosclerosis is a reversible disease to a certain extent, and fast walking plays an important role in the prevention and treatment of coronary heart disease.
(6) Walking fast is a special sedative: a famous American doctor once pointed out: "Exercise is the best sedative in the world, and walking fast (until you feel tired) is an ideal medicine to treat emotional tension and make people healthy."
As for other health functions of brisk walking, please refer to the "Health Functions of Walking" of the previous Ordinary Walking Festival.
3. Quantitative walking method (also called medical walking) Quantitative walking includes sloping land and flat land. For example, walk 100 meters on a slope of 3 degrees, and then gradually increase it to a slope of 5 degrees for 2 kilometers, or walk along a slope of 3-5 degrees for a quarter of an hour, and then walk on the flat ground for a quarter of an hour. This quantitative walking method is suitable for patients with chronic cardiovascular disease and obese patients.
4. When walking by swinging, the arm swings back and forth or forcibly swings left and right, which can improve the activities of shoulders and chest. It is suitable for patients with chronic respiratory diseases, and can prevent and treat scapulohumeral periarthritis.
5. While rubbing your abdomen, press your hands on your abdomen and massage your abdomen clockwise or counterclockwise around your navel to prevent indigestion and chronic gastrointestinal diseases.
6. Heel walking When walking, two toes are tilted and walking with heels can be carried out alternately with usual walking. According to the theory of traditional Chinese medicine, one of the main reasons for human aging is the deficiency of kidney qi. When walking, you can often follow the ground with your feet, which can stimulate the meridians of the kidney and play a role in tonifying the kidney and resisting aging.
7. When walking on tiptoe, lift your heels and walk with your forefoot and toes. This way of walking can promote the blood of lower limbs to return to the heart, which is the most effective for treating varicose veins of lower limbs. Also, the heel forcibly lifting the toes will affect the muscle contraction of the anus, and the muscles of the left and right buttocks will be relaxed one by one, so that the congestion around the anus will be dispersed as soon as possible, which is very effective in preventing and treating hemorrhoids. Taoist health theory also believes that regular tiptoe exercise is of great benefit to stimulate, protect and improve sexual function. Therefore, tiptoe walking and heel walking alternately can stimulate the interest of walking and improve the health care effect of walking.
8. Kick your legs and stomach. When walking, support the ground with one leg, kick the Chengshan point of the standing leg and the upper and lower parts of Chengshan point with the foot surface of the other leg, and then change legs. In this way, you can use the replacement leg to kick the calf about 100 times. Walking by kicking the calf can improve the contractility of calf muscles, force blood to flow rapidly from arterial blood vessels to blood vessels and capillaries in the leg, and make all tissues in the leg get sufficient nutrition and temperature, which has a certain effect on preventing premature aging and cramps in the leg. Because kicking the calf can force the venous blood in the leg to drip back faster, it strengthens the ability of heart blood recovery and is conducive to the prevention and treatment of various heart diseases. This way of walking makes the hind legs feel very comfortable and has a unique effect on relieving the fatigue of legs and feet that have been standing for too long.
9. Kick and walk. When walking, support the ground with one leg, and hit the upper and lower parts of the inner ankle of the standing leg with the inside of the sole of the other leg, such as Sanyinjiao, Fuliu, Taixi and Zhao Hai. This kind of walking can not only strengthen the legs, but also stimulate the acupoints above and below the medial malleolus, so that it can relax muscles and tendons, strengthen the internal organs, strengthen the brain and tonify the kidney. It has certain effect on enhancing sexual function and treating neurasthenia. The walking mode of tapping the medial malleolus can be carried out alternately with both legs, about 100 times, and the walking mode of kicking the calf can also be adopted alternately.
10. Walking backwards with messy footwork is also called walking backwards, that is, walking backwards from the usual walking posture. The way to walk is to straighten your back, wrap your thumb with your hands and fingers, and make a fist. When your feet retreat, your knees will not bend. Keep a straight line from your receding heel to the top of your head, keep your head calm and focused, and breathe naturally. Every time you walk 100 ~ 200 steps, stick to 1 2 times or more every day.
Through reverse walking training, it can stimulate the muscles that are not active often, relax the back muscles that are used to walking forward, promote blood circulation, adjust the balance of muscles, ligaments and bones, prevent and treat low back pain, and relieve waist fatigue, which has special curative effect on treating low back pain. Moreover, when walking backwards, you need to concentrate and relax, which also plays a role in stabilizing autonomic nerves. With perseverance, some physical and mental diseases such as hypertension and gastric ulcer will also be treated accordingly. But pay special attention to the fitness method of walking backwards. For the elderly and infirm, someone must take care of them to prevent unnecessary danger caused by falling. When walking backwards, do it in a safe place. 1 1. Crawling fitness method Crawling fitness method is also called "atavism fitness" because our ancestor apes walked by crawling. Crawling fitness is a way of walking on all fours. When crawling, you can put on wear-resistant gloves and raise your head. You can crawl in a straight line or in circles indoors or outdoors. Don't crawl too fast, it's better to be half as slow as walking. Stand up every 5 minutes, rest for 3 minutes, climb 2 ~ 4 times in a row, and don't be too tired. It is best to crawl on an empty stomach in the morning, or 2 hours before dinner in the evening.
Dr. Carl Hope, a famous geriatrician in Brazil, found that few reptiles suffer from coronary heart disease. This is because when these animals crawl, coronary heart fluid is supplied adequately, which is not easy to cause ischemia. So he concentrated patients with coronary heart disease over 60 years old in the test room and let them climb on the ground like monkeys for 20 minutes every day. After a period of crawling exercise, these subjects not only relieved the symptoms of coronary heart disease, but also significantly relieved the diseases of the waist and spine.
Medical scientists have shown through research that blood circulation is smoother when crawling than when standing upright, and the pressure dispersion of body weight is more uniform, which is more conducive to venous blood return in anorectal areas. Therefore, crawling fitness method can not only prevent and treat coronary heart disease, lumbar muscle strain, spinal lesions, but also prevent and treat hemorrhoids, anal fissure, scapulohumeral periarthritis, gastroptosis, uterine prolapse, varicose veins of lower limbs, obesity and other symptoms.
12. Race Walking Fitness Race Walking is called "injury-free exercise". In race walking, keep your front foot stable, keep your body upright when your back foot leaves the ground, and swing your arms to a horizontal position to ensure your body balance and forward momentum. Rhythmic exercise should be done on both sides of hips to speed up. When you start exercising, you can do it for 20 to 30 minutes at a time. Actions should be naturally coordinated, coordinated with breathing, and avoid running and jumping.
Race walking can exercise the muscles of buttocks, abdomen, back, limbs and chest, and it is an ideal bodybuilding and weight loss exercise. It can also improve the symptoms of female climacteric syndrome, eliminate female menstrual discomfort and enhance the physique of middle-aged and frail people. But you must start slowly at first, and then slowly accelerate after you get used to it.
The above twelve walking training methods are simple and easy. Readers can choose one or several methods suitable for their physique and illness, but they must master the amount of exercise step by step, persevere, get out of interest and embark on a healthy life.