What good does walking do to your health? Cultivating the habit of "walking fast" can not only reduce fat strongly, but also prevent arteriosclerosis. The fact that walking is beneficial to prevent aging and adult diseases and keep healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking. One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes, four times a week for 20 weeks. The results showed that: ① the viscosity (maximum oxygen uptake) increased by 30%; ② At rest, the pulse number decreases and the cardiac function improves; ③ The average weight loss was 65438±0.3kg；; ④ The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average. The daily walking time starts from 10 minutes, and gradually increases after getting used to it. The ultimate standard is to walk for 40 minutes every day. The more body fat (high fat rate), the more fat you lose. In other words, walking to lose fat is very effective. Many people have lost weight, and even many people have successfully completed their weight loss plan in the ideal state of 1 month 1 kg. And because the fat is reduced, it can be said that walking is the most suitable exercise for healthy weight loss. If you really want to improve your health through walking training, you must insist on fishing for three days and drying the net for two days, which will never have an effect. You may feel tired at first, but if you can stick to 12 weeks, you won't feel tired if you walk for a long time after you get used to it, and you will feel uncomfortable if you don't walk. Scientists say that women's quick walking is the best for health and exercise. There are many forms, and "walking" is one of them. According to the latest issue of the quarterly report of the American Medical Association, "walking fast" is beneficial to women's physical and mental health. According to the research report of Harvard School of Public Health recently published by the Quarterly Journal of American Medical Association, middle-aged and elderly women seldom take part in strenuous exercise, but as long as they walk for 30 minutes every day, the probability of stroke can be reduced by 30%, and the effect of preventing stroke is the same as jogging, playing tennis and riding a bike. 1968- 1994 experts from the school of public health of Harvard University conducted a long-term follow-up study on the relationship between women's sports and physiology, and the respondents were 72,488 women aged 40-65. According to the research report, walking for 30 minutes every day for middle-aged and elderly women has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers. Women who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on. If middle-aged and elderly women walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%. As for how fast you walk, how fast is "walking"? According to the research report, if you walk 1 km in 12 minutes, this speed can be called "brisk walking" because this speed can make the cardiopulmonary function produce effective exercise. In winter, many people are too lazy to go out at home However, Bing Ling, a fitness coach, suggested that fitness should be sustained to achieve the expected results. You may have said: it's cold, and you are all lazy. What can you do? Don't worry, there are some lazy sports for smart people. Move the exercise to your doorstep to ensure that you can exercise your muscles, cheer up your spirits, enhance your resistance and warm your body in the cold wind. Walk for 30 minutes after meals 1 hour. Even lazy people have to walk, right? Go, but not casually, but quickly. Effect: When people walk, the muscle system is like a rotating water pump, which can push blood back to the heart. Walking at a brisk pace can accelerate muscle movement, promote blood circulation throughout the body, increase oxygen consumption and increase the pace of the heart, which is very beneficial to improve the unique blood supply deficiency and cold feet in winter. Come on, you can still lose weight and keep fit in a month. Tip: Since it is a brisk walk, speed is the key. Coach Bing said that walking is something we do every day, and the speed is within 3 kilometers per hour. Walking at a speed of about 4.5 kilometers per hour is a brisk walk. In other words, it takes about 1 km to walk for ten minutes. Everyone is not required to have such a speed at the beginning, but to increase the speed step by step, from slow to fast. For the elderly and the infirm, the speed can be slightly reduced, about 4 kilometers per hour. The reason why I suggest you go quickly in winter is because the weather is good in winter. In cold weather, when we walk in the street, we can't help speeding up our steps, which is very beneficial for walking practice. However, there are also ways to walk quickly. Don't shrink when you walk, hold your head high, keep your arms as wide as possible, and take big steps. Suitable for the crowd: it is strongly recommended for lazy young people in winter and moderate exercise for middle-aged and elderly people. An article in the Quarterly Journal of the American Medical Association points out that according to the research of Harvard University, brisk walking is good for both men and women. According to the research report, walking for 30 minutes every day for middle-aged and elderly women has the same effect as jogging, playing tennis and riding a bike. In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers. Dr. Lu Ruizhou said that in order to prevent osteoporosis, middle-aged and elderly women often drink more milk, but milk is a nutritious food, and drinking too much will lead to obesity. Another advantage of brisk walking is that it can contract abdominal muscles, and of course it can prevent obesity. In addition, walking fast until sweating can also increase heart function. However, if you want to walk fast every day, you must first find out if you have heart disease. What is the correct walking posture? Raise your head 45 degrees, straighten your upper body, pull your shoulders back, and walk with your toes forward. Walking is also a long-term exercise. I feel a little awkward at first, but once I walk for a long time, it will look natural and beautiful. When you leave, you will feel full of energy and temperament.