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What are the common misunderstandings of walking?
Walking exercise has a good effect on keeping fit and preventing diseases.

Most people's walking pace and posture are too casual, which has little effect on improving muscles and endurance, while continuous high-intensity walking is a heavy burden for middle-aged and elderly people. If you want to keep fit, you can try a method recommended by Professor Nengshibo of Shinshu University in Japan, which can not only enhance muscle strength and endurance, reduce the three highs and promote sleep, but also help the elderly to prevent motor organ syndrome and prevent inflammation.

lose weight

Exercise in the morning can reduce appetite, and walking for 45 minutes before meals is good for losing weight. If you want to achieve better slimming effect, you can refer to sprint. After warming up for 5 minutes, do your best to walk 10 minute; Then turn around and walk back quickly, but slowly when you get back to the starting point. The whole exercise process can burn about 175 kcal.

Stretch physique

Sitting for a long time often makes you feel stiff. Try the walking method provided by Sook, a sports medicine expert in California. Shirt lifting method. When walking, cross your arms in front of your waist, and then slowly lift them to your chin, just like taking off a pullover shirt; Then straighten your arms, slowly lower your arms and relax your shoulders when you reach the top position. This action can stretch the spine, stretch the bones and muscles and prevent hunchback.

Forming curve

Some small changes in walking can turn walking into full-body exercise and carve the curves of hips and legs. Go uphill. Walking in a sloping place for at least 16 minutes, or raising the slope of the treadmill and walking violently on it for 25 minutes can make your hips tight. You can also walk slowly for 5 ~ 10 minutes as a warm-up, and then go uphill and downhill repeatedly. Each trip lasts for 2 minutes until you feel sore in your hip muscles, and then slow down for 5 minutes.

How to walk and keep fit is not boring? 1. Observe the houses on both sides of the road.

When you walk slowly, you can enjoy the houses with different styles around you, even a roof and a plaque, and you can find the unique place of this city, which will increase your interest in walking.

Listen to music or sing.

Choosing some elegant and soothing music can take you from the slow street to the distant mountains and bring you different feelings. Singing can also make your mind slightly excited.

Default destination

A friend's house, a favorite shop, or a fruit stand will do. It will urge you to finish the rest of the journey. Only in this way can you avoid giving up and stick to your goal.

Change course

It is said that there is no scenery in familiar places, so change the walking route regularly? It can be decided according to the region or season, for example, you can take the cool route in hot days and the sunny route in cold days.

5. Interval training

Try a mixed training of walking and running, walking for a while, running for a while, or running for 3 minutes and then returning to the original speed. This not only breaks the monotony, but also exercises strength and endurance.

6. Bring a heart rate detector or pedometer.

Many people like to watch the changes of numbers. The practice of hiking proves that it will be fun to see the number increase, which is also a powerful driving force to continue hiking.

The misunderstanding of walking and fitness, but don't underestimate walking. This seems simple, everyone can do it by lifting their legs, but not many people can really do it right. Incorrect posture is not only ugly, but also easy to cause fatigue, leg pain, back pain and even physical injury.

Error 1: Keep your head down and hold your chest high.

The most common wrong posture in walking is to bow your head and hold your chest, or bend over. When the chest is included, the stretching space of the lungs is covered. Squeeze? Breathing will also become short, which will easily affect cardiopulmonary function. Over time, you will find that your breath is very shallow, and it is often spit out in a hurry before it enters the lungs, which is not conducive to oxygen supply to the body. Tilting forward or backward makes your body out of balance and puts unnecessary pressure on your lower back, which causes joint pain.

When walking, hold your head up so that your neck and the rest of your spine form a straight line. Make sure your shoulders are relaxed and your abdomen is closed. There is a way to check, take a deep breath and pay attention to how the shoulders droop when exhaling. Falling forward means having a chest.

Mistake 2: The pace is too big.

Waving one's arms and striding like a meteor are considered by many people as a good sign of spirit. However, when striding, it is often the thigh that drives the calf out. Bang? It fell to the ground. Walking in this posture, the cushioning force of the sole of the foot becomes worse, which is easy to aggravate the knee joint injury. And your feet are too far away, and there is no motivation to move forward in front of you and your body. Walk every day, just use your most comfortable stride. If it is a brisk walk, the stride can be slightly larger, but it is advisable not to affect the natural landing of the feet.

Mistake 3: Bring the wrong things.

Don't take too many things in your hand when you walk. Too much weight may lead to shoulder and forearm injuries. But don't forget to bring water. Drink at least 1 glass of water every 30 minutes. If you find it troublesome to hold it by hand, you can put it in your pocket or use an insulated kettle rack to carry the water bottle.

Mistake 4: Walk quickly and stop suddenly.

If you walk very fast and suddenly stop, it will cause pain and a series of injuries. It's best to start slowly and take a 5-minute walking mode, which will increase the blood flow of leg muscles and warm the blood. After warm-up exercise, you can accelerate and increase energy consumption. Finally, slowly cool down. Relieve in the last 5 to 10 minutes, and use the slow-paced mode again to gradually cool down the body. If you stop suddenly, all the excess blood is pumped into the leg muscles and heart, making you feel dizzy and overheated.