Correctly grasp the three time periods of walking every day. Nowadays, many people begin to pay attention to health preservation, the most of which is walking. Men, women and children are suitable for walking. When is the best time to walk every day?
When is the best time to take a walk?
After six in the morning
Don't do morning exercises before 6 o'clock. Generally, the pollutants in the air have not completely diffused before 6 am. At the same time, before the sun came out, the green plants did not carry out photosynthesis, and there was no fresh oxygen nearby. On the contrary, a large amount of carbon dioxide is accumulated due to overnight consumption, which is very unfavorable to health. So the morning exercise time should not be earlier than 6 o'clock.
At night, after dinner,
Exercise at night is the best exercise time. However, exercise at night is different from exercise during the day. After exercise, the next step is to sleep. The physiological indexes of the body must be recovered in a short time. If the body has not returned to normal during sleep, it will affect sleep. If this happens for a long time, there will be sports diseases, such as neurasthenia. Therefore, we must grasp the intensity and time of exercise at night, and it is best to keep it for an hour. The best time to exercise in the evening is from 2 hours after dinner to bedtime. Evening 17 to 19 is the best time for exercise. At this time, all the functions of the human body are in the best state, so it is also the most suitable time for exercise.
The next morning
Proper exercise in the morning can wake up all parts of the body to start a new day and accelerate metabolism, but morning exercise is also harmful, because many cities do cleaning work in the morning or even in the early morning, and the dust content in the air is large, especially in foggy days, and dust particles are more difficult to disperse, so it is recommended to do morning exercise according to specific conditions.
The correct way of walking
Grasp the speed of "walking"
The definition of fast walking given by CDC in the United States is at least 3 miles per hour (4.8 kilometers per hour), and fast walking is a moderate-intensity exercise. If you don't have a pedometer or can't measure the walking distance, you can try the method of "talking measurement". If you can talk to others while walking, but you can't sing, then walking at this speed can be regarded as "walking fast" In addition, it should be pointed out that low-intensity exercise such as walking can't make the heart rate rise enough to promote cardiovascular health, so everyone should pay attention to the difference between "brisk walking" and "walking".
Long strides and arm swings
A stage for striding meteors. At this stage, the walker is required to stride as much as possible, which is often called "striding", swing his arms as much as possible, and make all parts of his body move. The walking speed should reach more than 60 steps per minute, basically reaching 1 sec, 1 step, and it should be kept until it reaches 1 in half an hour to two hours. At this stage, it is best not to stop or slow down, and pay attention to adjusting the breathing frequency. If you feel breathless, you can take a deep breath through your mouth.