Aerobic fitness stride, exercise can help us to accelerate the excretion of toxins from the body, regular exercise is conducive to enhancing our cardiopulmonary function, and this exercise has greatly improved our posture. Let's take a look at aerobic fitness stride and knowledge.

Aerobic fitness strides 1. First of all, straighten your back, try to hold your chest out, and point your toes in the direction of walking. Every step should involve the muscles as much as possible with your toes, and it is best to feel bouncing. When striding, the swing arm should be enlarged and the straight arm should be balanced as much as possible, which is helpful to let more muscles of the whole body participate in walking.

Nowadays, many diabetics are doing walking exercises, but strictly speaking, many people just stroll, which has neither quality nor fitness effect.

Basically, most people are relaxed when walking, and some people have hunchbacks with their chests or feet on the ground. Their ankles are slack, and their ten toes never exert force. This is an unscientific walking method, which can't achieve the purpose of aerobic fitness. So, how to take a big step in aerobic fitness suitable for diabetic patients? Be sure to remember the following five points:

1. Increase the amplitude of each step.

First of all, straighten your back, hold your chest as high as possible, point your toes in the direction of walking, and exert your strength with your toes at every step, so that all the muscles of your body can participate as much as possible, and it is best to feel bouncing. When striding, the swing arm should be enlarged and the straight arm should be balanced as much as possible, which is helpful to let more muscles of the whole body participate in walking. Because 50% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 50% of the blood vessels in the human body can be squeezed to promote the blood flow of the lower limbs, so this is one of the simplest and most effective methods to prevent diabetic foot!

2. Try to take every step.

We call hard walking hard walking. Walking hard for a long time is very beneficial to lose weight, consume blood sugar and maintain muscle mass. Because there are six meridians in the liver, gallbladder, spleen, stomach, bladder and kidney; Collaterals are born in the lower limbs, and hard walking can at least exercise the human body; 50% muscles and bones can stimulate 50% nerves and massage 50% meridians.

The advantage of long-term walking is that it can reduce the possibility of suffering from hypertension, diabetes, cholecystitis, heart disease and obesity. Diabetic patients can also prevent many complications if they often walk hard.

3. The walking time should be fixed

The best walking time is 15: 002 1: 00 (diabetics should pay more attention to this). In other words, if you decide to walk at 19: 00 every day, you must take action then.

4. The walking distance should be fixed

Generally, the movement distance should not be less than 3000 meters (or 30 minutes), and it can also be adjusted according to age. But decide. Don't change with cooking.

5. The walking frequency should be fixed.

Try to keep the speed of each walk as consistent as possible; It's as rhythmic as walking in line. Not less than 5 times a week, and an exercise cycle is 3 ~ 6 months.

As long as the above five points are mastered, aerobic fitness striding will really play a role, so that the valve for regulating physical condition can be fully opened, which has a good effect on blood sugar consumption and prevention of complications.

There are many ways to keep fit. In recent years, a new word "aerobic activity" has come out. Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. When we exercise, we can increase the intake of oxygen, which can better consume excess calories in the body. Through this kind of exercise, oxygen can fully ferment the sugar in the body and consume the fat in the body, which is one of the main exercise methods of fitness. Here, I'd like to introduce some aerobic exercise and fitness programs that are not demanding, simple in technology and popular with busy people.

Walk at a brisk pace:

I believe many people know that there are many acupoints under our feet. Our ancestors understood this truth many years ago, which is the wisdom of the ancients. The sole of the foot is also called the second heart of the human body. Therefore, everyone can go out for a walk after a busy day. As the saying goes, it is simple and effective to walk a hundred paces after a meal and live to ninety-nine. Don't stay in the company all day, go home from work, rest and sleep, and don't exercise. Understand that health is at our feet.

Running:

Running is the most common, convenient and effective way to keep fit. This is a way of national fitness. No matter where we go, we can see runners. Running is not only suitable for teenagers, but also for middle-aged and elderly people; It is not only suitable for healthy people, but also suitable for the weak.

You can lose weight by running. It can also make the muscles of the whole body contract and relax rhythmically and shape tangible muscles.

When running, the blood supply and oxygen supply to the brain will increase, so it is also very helpful for our sleep after running.

Although running is good, running must be based on physical acceptance and not too radical. And although running has many benefits, it is not suitable for everyone, such as people with knee joint injury, lumbar disc herniation and osteoporosis.

Ride a bike

Bicycle is a very convenient means of transportation, with simple learning method and low cost. I believe that everyone in rural areas or cities has their own feelings about it. Riding a bike can exercise muscles and endurance. It is also a periodic aerobic exercise, which can make exercisers consume more calories and fat and achieve significant weight loss. Riding a bike can not only lose weight, but also make your figure more symmetrical and charming.

Climb the peak

No matter which climbing method you choose, it is very beneficial to your physical and mental health. So, when we all have time, we can climb more. Of course, if you don't have time and don't want to go out, climbing stairs is actually a way for city people to climb. But I still mind everyone going out for a breath of fresh air. Here I have collected the benefits of climbing in the suburbs for you:

(1) broaden your horizons and eliminate your worries.

Not only can you enjoy the beautiful scenery of famous mountains and rivers, but you can also cultivate your temperament and exercise your will, making people open-minded and comfortable.

(2) Exercise limbs and bones.

In the process of climbing, people's heartbeat and blood circulation are accelerated, vital capacity and pulmonary blood flow are obviously increased, and all tissues and organs of the human body can be well exercised.

(3) Drinking more "suburban wind" is more "nutritious".

Often living in noisy cities, it is difficult for people to get rid of air pollution. The air is fresh and the sun is shining. Hiking in the suburbs is very beneficial to people's heart and lungs.