1, improve cardiopulmonary function and endurance-it is worth noting that reducing the heart rate at rest and during exercise under the same load and increasing vital capacity can reduce the risk of cardiovascular diseases and cardiac emergencies, and if a cardiac emergency occurs, it can also reduce its severity;
2. Change the blood quality-increase the whole blood volume, reduce the blood viscosity, increase the oxygen carrying capacity of red blood cells, increase the blood flow of tissues and organs, effectively prevent the occurrence and development of arteries, and also prevent complications such as cerebral thrombosis and myocardial infarction;
3, regulating vascular function-walking can increase the number of capillaries, improve peripheral circulation, reduce resting hypertension, improve coronary circulation, and reduce the risk factors of atherosclerosis;
4, lose weight-insist on walking and exercise can significantly reduce the weight of body fat, reduce the percentage of body fat, increase and maintain muscle weight, endurance and strength;
The method of brisk walking:
Fast walking is based on natural walking, with straight torso, abdomen, chest and head up. With the acceleration of walking speed, the elbow joint naturally bends, and the arm swings back and forth naturally with the shoulder joint as the axis. At the same time, the leg moves forward, the heel touches the ground first, and then it is pushed off the ground. When walking briskly, the movements of upper and lower limbs should be coordinated, with deep breathing and even breathing.
The speed of striding is the key factor to determine the exercise effect, which can be divided into slow walking (about 70-90 steps per minute), middle walking (90- 120 steps per minute), fast walking (0/20-140 steps per minute) and fast walking (per minute/kloc)
Refer to Baidu Encyclopedia