You can only use ordinary walking, race walking and walking backwards to lose weight.
However, it is recommended not to walk too much, which will cause great wear on the kneecap, and some people will lead to lumbar disc herniation if they walk too much.
Question 2: How to walk correctly to achieve the purpose of exercising? 5000 to 10000 steps.
Moderate exercise means walking 5000 to 10000 steps or doing some equivalent activities every day. Everyone's standards are different, but usually 18 to 50-year-old adults walk 1 step is about 80 cm, which means that 5,000 steps is equivalent to 4 kilometers, so the amount of activity on that day is sufficient. Achieve the purpose of physical exercise, contribute to good health.
Question 3: Can walking really exercise? Of course you can exercise. Medical books say that walking for 30-60 minutes every day is good for promoting blood circulation and strengthening the body. Jogging and walking are the best aerobic exercises proposed by the United Nations.
Walking is a kind of exercise, and walking can avoid or reduce the occurrence of sports injuries. Secondly, from the point of view of exercise physiology, walking speed can be fast or slow, and energy consumption can be large or small. Walking fast is the easiest way to keep fit and prevent aging. As an outdoor activity, its physical and mental exercise can be compared with other sports.
When walking at ordinary times, the arm should droop naturally and swing gently with the pace to keep the posture balanced; Through the action of both arms, make the waist rotate as much as possible, make the joints pull the body to move, promote blood circulation and eliminate fatigue. Walking for a long time will increase energy consumption and use excess fat in the body.
Fast walking can relieve neuromuscular tension, thus achieving the effect of sedation and relaxation, which not only helps sleep, but also prevents neurosis and emotional depression. Hypertension patients insist on walking, and their diastolic blood pressure can be significantly reduced; Walking slowly with deep breathing can relieve headaches; Looking up at the distance when walking is helpful to adjust the posture of lowering the head and prevent cervical spondylosis. Persisting in walking can also make the heart get some exercise, enhance myocardial function, improve blood circulation, promote gastric juice secretion, and make nutrients digest and absorb in the body. Therefore, walking is an excellent fitness activity.
Question 4: How to walk is the taboo of walking. In order to achieve better exercise effect, we need to start with speed. Only when you walk fast enough and have strong physical strength can you achieve better exercise effect. At the same time, a long enough walking distance is another element of exercise effect.
Walking slowly generally doesn't work very well. Generally, the walking speed is calculated by steps per minute. Generally, every minute 100- 120 steps can achieve good fitness effect. Different people control the pace of walking according to their own physique.
Generally, it is advisable to walk for 30 minutes to 60 minutes at a time, and the walking distance should not be too long at a time to prevent excessive fatigue.
There are many ways to walk, such as striding, walking backwards, tiptoeing and so on. In short, under the condition of ensuring safety, various walking modes can be adopted to increase the entertainment and fitness effect of walking.
Taboos or precautions for walking, don't do a lot of walking exercises immediately after eating, be sure to rest for half an hour. Walking exercise must be carried out on a flat road. You must pay attention to adjusting your walking posture so as not to have adverse effects on your health.
There are still many questions about walking, which need to be summarized constantly in sports.
Question 5: How to walk is exercise: 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 an exercise role to a certain extent. As a low-intensity fitness method, brisk walking has a good effect on the elderly and patients with chronic diseases.
A study by the University of Pittsburgh found that people who walk fast have lower mortality than those who walk slowly. Because brisk walking not only has a good exercise effect on cardiovascular and cerebrovascular diseases and respiratory system, but also does the least harm to the body compared with other sports.
In order to ensure the exercise effect, each brisk walk should last at least 40 minutes to 60 minutes. Many countries put forward the slogan of "6000 steps" or "10000 steps" every day, which is actually a quantitative treatment of exercise time. According to the frequency of taking about two steps per second, "6000 steps" means walking for about 40 minutes, while "10000 steps" takes more than an hour. People who have just started exercising can gradually increase the duration, starting with a brisk walk for half an hour. When walking fast, the heart rate should generally be kept at 120~ 140 times per minute, and sweating is the best. Middle-aged and elderly people with good physical conditions may not be able to achieve the effect of sweating through brisk walking. At this time, they can assist jogging, realize the combination of walking and running, and achieve better fitness goals.
attitude
Straighten your feet and swing your arms.
"When people walk normally, they will have a little' external personality'." Gou Bo said that the mild "internal and external horoscope" will not affect the body, but if the situation of walking "internal and external horoscope" is more serious, it is necessary to adjust and even seek medical treatment in time. Because people who are used to "walking inside and outside" will cause excessive wear of hip joints and knees because the stress points and focus points are different from those of people who walk normally.
Walking fast in such a bad posture will not only fail to achieve the fitness effect, but also aggravate the damage of knees and hips. People who walk incorrectly usually wear shoes faster than normal walkers. It is suggested that people who always wear shoes in one place go to the hospital for consultation and correct their walking style in time.
Lu Yifan said that when walking fast, you should also cooperate with the correct swing arm posture, that is, bending the arm swing arm, because the straight arm swing arm is easy to make the arm congested and cause discomfort; There are not too many requirements for walking stride, as long as you think it is appropriate.
way
Walk forward, walk backward, and walk on tiptoe.
Many old people like to walk backwards, which is a good exercise method. Wu Shuo, walking backwards can exercise the muscles of the back that are rarely used at ordinary times, and balance the exercise effect. In addition, walking on tiptoe can also exercise leg muscles, especially calf muscles.
However, whether walking backwards or on tiptoe is an abnormal way of walking, it is easy to cause damage to hip joints and knees. Therefore, it can be used as an auxiliary exercise, but the time should not be too long, and the best time is 5~ 10 minutes.
Lu Yifan suggested that some strength exercises can be added after brisk walking, and the exercise intensity can be appropriately improved, especially the upper limb strength exercises, such as push-ups or exercises. Especially doing exercise is also beneficial to the recovery of the body.
Lu Yifan reminded that it is best not to do brisk walking on pebbles, so it is easy to sprain your ankle, and the elderly with diabetes should also avoid it, so as not to cause foot damage unconsciously.
way
Four or five in the evening is best.
Many elderly people are used to exercising in the morning, but in Lu Yifan's view, it would be better at four or five in the evening. Because for the elderly with cardiovascular and cerebrovascular diseases, morning exercise is a high-risk factor to induce the onset of diseases, and the air humidity in the morning is high, which is not conducive to the spread of pollutants, and the air quality in many places is not good.
If you choose to exercise after dinner, you should do it half an hour after dinner, and the end time of exercise should be controlled at two hours before going to bed, such as sleeping at 10 in the evening and ending the exercise at 8 o'clock. Because fast walking will accelerate blood circulation and make the body in a certain state of excitement. If the interval between ending exercise and sleeping is too short, it will easily lead to insomnia.
After exercise, you should do something to calm your mood, such as reading books and listening to light music, and then go to bed after your mood is stable.
location
The playground floor is soft and elastic, and the air in the park is good.
Wu believes that the roadside is the most unsuitable place for walking, not only because of the large traffic volume and poor air quality on the expressway, but also because the asphalt pavement is too hard, which is easy to cause great impact on knees and ankles.
Therefore, soft dirt roads and plastic playgrounds are the most suitable sports venues for brisk walking. In addition, parks and their own communities are also good choices, because the air quality in these places is good, which can ensure that the respiratory system will not be hurt too much during exercise.
......& gt& gt
Question 6: How should people who walk a lot exercise? Haha, it's very simple. If you really want to exercise your body better and get a tall, strong, capable, well-proportioned, chic and graceful figure and physique, according to my personal successful experience, I suggest you modify your exercise method and adopt the following overall exercise methods:
The first thing is to get into the habit of getting up 40 to 60 minutes early in the morning;
Second, after getting up in the morning, go out for a run and run your body to a slight heat, which is a necessary preparation before exercise every morning;
Third, do broadcast gymnastics, or learn simple martial arts routines or some basic movements of practicing martial arts. Note: the first time you learn martial arts, you don't need spiritual similarity, but you must pursue similarity. In order to ensure that your gestures conform to the martial arts practitioners' shots;
Fourth, when exercising every morning, after taking a deep breath, try to shout at the sky in one breath (you can exercise, improve your vital capacity, self-confidence and raise your voice). Do more in-situ take-off, in-situ take-off and touchdown, run-up take-off and touchdown every day (which can effectively promote the growth of your body, the strength and beauty of muscles in all parts, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on horizontal bars and parallel bars (preferably reaching or exceeding the physical training standards of high school);
Fifth, prepare a cup of green tea water before going to bed every day. The first thing after getting up in the morning is to add some hot water to the cold green tea water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when getting up in the morning; Fifth, drinking green tea water on an empty stomach in the morning has the medical function of eliminating fat. After drinking green tea water on an empty stomach in the morning, you must drink more than 400ml each time;
Sixth, be sure to eat well every morning and at noon. Chicken, duck and fish can be eaten at will. However, dinner: First, it is best to eat less or no pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because dinner is the most favorable condition for long meat, so you must control it well, so as not to form the main reason why too much intake leads to long fat meat (fat meat) without gluten (lean meat);
Seventh, two hours after dinner, you can go out for a walk, do push-ups, hang the horizontal bar and parallel bars, or do handstands, push-ups and sit-ups at home and in the dormitory until your body is hot, and then increase your exercise after you get used to it. Note: Before the age of 23, you can't do weightlifting and ultra-intense exercise (including push-pull rod, weight-bearing exercise and squat), which will affect your height and cause obesity in your legs. Remember! Remember!
Eight, go to Xinhua Bookstore and online to buy or download some books on physical exercise and martial arts physical protection and protection, as well as the technical essentials, precautions and martial arts routines of physical exercise, and then carry out specific exercise and implementation.
Above, your perseverance.
As long as you can stick to it for a long time and form such a living habit. Especially if you can exercise strictly according to rules 4, 5 and 6, I believe you will see the effect in two or three months.
If you can persist for a long time, you will certainly develop yourself into a tall, capable, handsome, elegant, graceful and graceful situation in less than three to five years, and the elegance of the seven fairies is revealed in your gestures, so that all the handsome guys and beautiful women around you like to be sought after. Wouldn't it be better?
Wish you success!
Question 7: How to exercise by walking? I think riding a bike to work is more exercise than walking to work.