Analysis:
Going out for a walk after dinner is an exercise habit for many people. Although it is not as intense as running and boxing, many people hold the idea that "moving is better than not moving". Therefore, they probably don't want to find that although they haven't reduced their activities, their bodies don't seem to be getting stronger, and their desire to lower their blood lipids and blood pressure always becomes unrealistic.
Zhao Zhixin, secretary-general of the Beijing Scientific Fitness Expert Lecturer Group, also said something frustrating-if you want to get rid of illness and keep fit, even if you walk for two hours every night, the effect is not great.
Walking can really exercise muscles and relieve stress, but to really achieve the effect of exercise, you must walk with your legs up and remember three "quantities".
The first is "timing". Many people exercise randomly. They go for a walk when they have time in the morning and go for a walk when they have nothing to do at night. This kind of irregular exercise makes it difficult for the body to remember. Scientifically speaking, the best exercise time should be from 3 pm to 9 pm. Therefore, it is best to choose a fixed time to exercise during this period, and do it when it is time, so that the human body will remember this behavior pattern. This will help to control blood pressure, regulate blood lipids, lower blood sugar, change blood viscosity and improve the quality of red blood cells.
The second is "quantification". The so-called quantification means that you can't walk three kilometers today, one kilometer tomorrow, 20 minutes today and 30 minutes tomorrow. This kind of irregular walking will not make our sports play the maximum efficiency. Therefore, it is best to determine an amount of exercise when walking, and walk at a fixed distance or time every day to bring precise exercise to the body.
The third is "constant force". In other words, you can't leave today, leave tomorrow and leave the day after tomorrow. This exercise is terrible. The correct approach should be to stride forward at a relatively fixed intensity every day.
What is a "big step"? Teacher Zhao's standard is: 100 meters, men need 90~ 100 steps, women need1/kloc-0 ~/20 steps, and 500 steps to 1000 steps every day. Every time you take a step, you don't need to be fast. You must pay attention to quality and try your best to take steps. The farther you go, the more obvious the effect. In addition, walking should not be too "relaxed", and the rhythm is also very important. Miss Zhao has a unique skill-when walking, she can sing a song that we are very familiar with, "valiant, spirited, crossing the Yalu River ..." Walking for half an hour like this will make the bones and muscles of the whole body fully and effectively exercised, which is much more accurate than that kind of "relaxing" stroll for two hours.