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"When can I walk more than ten thousand steps every day?"
But what is really worth discussing is, why do we take ten thousand steps so seriously?
Is "10,000 Steps" really what scientists say?
20 14, experts tried to research the root of "10,000 steps a day" and found that everything was just a marketing.
In the 1960s, with the approach of the Tokyo Olympic Games, Japan also set off a fitness craze. Because of the low requirements for equipment and venues, hiking quickly became popular among the public and swept the country.
As a result, sports equipment manufacturers seized this opportunity, launched a pedometer, named the 10,000-step pedometer, and declared that "at least 10,000 steps a day can ensure health".
The saying of "10,000 steps" was born.
Ten thousand steps advertisement (source: 10 kstepsday. com)
Science?
The relationship between exercise and health is roughly inverted L-shaped.
Physiologically, American scholars surveyed nearly 20,000 elderly women from 20 1 1 to 20 15. The results show that for them, exercising less than 2700 steps a day is not enough to significantly reduce the risk of death, while exercising 4400 steps a day is the most significant, while exercising more than 7500 steps a day keeps the mortality rate at a relatively stable level and will not continue to decline.
There is a similar relationship between exercise and mood. Proper exercise can greatly improve the mood and make people feel happy. Excessive exercise, for ordinary people, input and output are no longer in direct proportion, and for specific people, it may even cause diseases.
In other words, only by making a suitable exercise plan according to your own situation can you fully enjoy the benefits brought by exercise.
Schematic diagram of exercise amount and exercise income (drawn by the author)
How to make an appropriate exercise plan?
The American Sports Medicine Association recommends that everyone do moderate-intensity physical activity for about 30 minutes five times a week.
What is moderate physical activity?
There are two ways to judge. Generally speaking, brisk walking (4.8 kilometers per hour) is the threshold of moderate-intensity sports activities, while leisure swimming and low-speed cycling (0/6 kilometers per hour) are the upper limits of moderate-intensity sports activities.
It can also be estimated according to the heart rate after exercise.
For example, if you are 30 years old, subtract 30 from 220 to get your maximum heart rate, 190 beats/min. Theoretically, your heart can only beat so fast.
The heart is a very "smart" organ, which reserves a large part of its strength for emergencies. In a quiet rest state, your heart rate may be around 75 beats per minute, leaving 1 15 extra beats (190-75).
If you want to do moderate-intensity sports activities, at least 40% of the reserve energy should be mobilized, that is, the heart rate after exercise should reach 12 1 times/minute (1 15*40%+75).
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The benefits of exercise are based on moderation. Therefore, before exercising, we must learn to judge whether this sport is suitable for me.
First of all, the body's demand for oxygen increases during exercise, which requires the heart to beat at a faster speed, and the blood vessels have enough endurance to withstand the impact of blood. If you have heart disease or high blood pressure, you'd better exercise under the guidance of a doctor.
Secondly, some diseases, such as osteoarthropathy, are very sensitive to the amount of exercise, which may worsen with the increase of exercise, and weight is the main risk factor of osteoarthropathy. Therefore, if you are seriously overweight and have problems with bones and joints, it is best to start with moderate exercise.
Finally, for pregnant women and sick patients, we must adjust the amount of exercise according to our current physical condition.
What else should we pay special attention to in summer sports?
Pay attention to hydration.
Exercise causes body temperature to rise. In order to maintain body temperature, the human body will excrete a lot of sweat. If you don't replenish water in time, you may be short of water, dehydrated and even go into shock.
Nutrition experts in China recommend drinking at least 1.5 liters of fresh water every day. Considering the influence of high temperature and exercise in summer, it can be moderately increased on this basis. Don't worry, for healthy people, there is almost no problem of "drinking too much water".
On the other hand, many surveys in recent years show that sports drinks may not be as healthy as we thought. Therefore, boiled water is a better choice than sports drinks.
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In short, exercise should vary from person to person, don't be obsessed with brushing, and don't just stare at walking. A reasonable exercise plan should include daily activities, aerobic training, strength training and flexibility training. Only in this way can health be guaranteed.
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refer to
[1] Dr. Peking University took 98,800 steps in half a day and was questioned. Peking University has thrown out a hardcore ranking _ Society _ World Wide Web [EB/OL]. [20 19-0 1]. The signed articles published in this website only represent the author's views and have nothing to do with this website. If there is any infringement, you are responsible.
Author: Zhao Yanchang