buxingjianshenfa
Walking, also called walking. In recent 10 years, the craze for walking has been very popular in developed countries such as the United States and Japan. This kind of walking has certain steps, speed and distance requirements, which is different from walking and jogging. Simple and effective, it is considered to be the most suitable fitness method for middle-aged and elderly people and the infirm. In foreign countries, it has become one of the important means to enhance the function of cardiovascular system and the rehabilitation of myocardial infarction. Many patients with heart disease start from "walking" to health.
At present, walking modes are generally divided into four categories: competitive walking (sports walking), ordinary walking, weight-bearing walking and medical walking. Sports medicine experts have found that brisk walking is the best aerobic exercise with the best fitness effect. Its walking speed is generally considered to be 133 meters per minute (about 7 km/h), and its heart rate reaches 70% of the maximum heart rate. So, what are the benefits of walking and exercising for middle-aged and elderly people? To sum up, there are the following points:
(1) Walking is one of the effective means to enhance heart function. When walking, due to the contraction of large muscles of lower limbs, striding can accelerate the heartbeat, increase the cardiac output and accelerate the blood flow to meet the needs of exercise, which is a good exercise for the heart. If the heart rate can reach 1 10 times per minute and keep it above 10 minutes, the toughness and strength of myocardium and blood vessels will be greatly improved, and the blood circulation of coronary artery will also be improved. Thereby reducing the chance of myocardial infarction and heart failure.
(2) Walking can also reduce weight. Long time and big strides will increase energy consumption and promote the utilization of excess fat in the body. Those middle-aged and elderly people who are obese because they eat more and exercise less can avoid obesity if they keep exercising every day, consume 65,438+0,255.65 kilojoules (300 kilocalories) through exercise and control their diet properly. This amount of exercise is equivalent to walking 4-5 kilometers, jogging for 20-30 minutes, or riding a bike for 45 minutes.
(3) Walking helps to normalize carbohydrate metabolism. Walking before and after meals is an effective measure to prevent and treat diabetes. Studies have confirmed that middle-aged and elderly people walk at a speed of 3 kilometers per hour 1.5-2 hours, the metabolic rate increases by 48%, and the metabolism of sugar also improves. After a day's hiking, the blood sugar of diabetic patients can be reduced by 60 mg/L.
(4) Walking is a load-bearing exercise, which helps to delay and prevent osteoporosis. Because exercise can delay the changes of degenerative joints, walking can prevent or eliminate some symptoms of rheumatoid arthritis.
(5) Fast walking can relieve the tension of neuromuscular. Walking is a good way to have a positive rest. White, a famous American cardiologist, said: "Walking fast (until you feel tired), like other forms of exercise, is an ideal sedative for treating emotional tension." Only walking less 1 hour every day is a means to keep your heart healthy. If you walk 100 steps per minute on average (medium speed), then you can walk 6000 steps 1 hour. Dr. Lai Wei, a doctor of sports medicine, said: "Walking for 20 minutes can increase the heart rate by 70%, which is exactly the same as jogging.
(6) The motto "Walking makes wisdom" is the experience that people have summed up from practice. For the mental workers who work at their desks indoors all day, walking can relax the nervous cortical cells, just like opening the floodgate to inhibit the development of imagination, and all kinds of creative thinking come out in generate, which is extremely active. Goethe, a great German poet, once said, "My most precious thoughts and wonderful expressions all appeared when I was walking."
From the above introduction, we can know that walking is not only the basic activity form of human body, but also the best way to exercise and prolong life. As the saying goes, "Walking is the ancestor of training". The advantage of walking is that anyone can do it anytime and anywhere, and it is slow and gentle, and it is not easy to get hurt. Therefore, it is especially suitable for the rehabilitation exercise of the elderly, the weak, the obese and the patients with chronic diseases. I hope my old friends will go up in spring and be healthy.
According to the North American Daily (1986), American scholars have summarized seven benefits of walking: ① Walking is the only exercise that can be persisted for life; ② Walking exercise is not easy to cause fractures or other accidents; ③ Compared with sedentary people, people who engage in walking exercise have larger lung capacity; ④ Walking exercise can enhance the function of cardiovascular system; ⑤ It has obvious benefits for preventing obesity or losing weight; 6 can promote appetite and digestion, thereby increasing the intake of nutrients; ⑦ Conducive to prevention and treatment of arthritis.
1. Different ways of walking have different effects on improving health. For example, in the process of walking, the intensity of exercise can be changed according to the change of road conditions. For example, inserting the slope section can improve the walking intensity, and the slope is the most effective for exercising the legs; If walking on the beach is laborious, it will have the same effect.
2. Walking speed and walking time determine the amount of exercise, which can be carried out alternately. Because ordinary walking is a slight exercise, it takes at least 20 minutes of continuous exercise to form metabolic stimulation on various organs of the body and produce effects.