Many people hope to lose weight by walking and exercising, but they often can't. Mainly did not reach the moderate intensity and duration of exercise. The so-called moderate exercise intensity can be measured by exercise heart rate. For example, when a person is quiet, his heart rate is 70 beats per minute, then the heart rate of moderate exercise intensity is about 130 beats per minute. When hiking, the heart rate can only reach 100 to10 times per minute. Despite walking 10 thousand steps, the exercise effect is not obvious.

Some people walk fast for a while and slow for a while. Even if it reaches moderate exercise intensity, the time is not long enough and the effect is not good. Because in the first 20 minutes of walking at this intensity, the body consumes only glycogen in the muscle, and it will use fat to provide energy for the body after 20 minutes. Therefore, it takes at least 20 minutes to lose weight and reduce blood fat.

Walking usually can't reach this kind of exercise intensity. Generally, you need to walk fast or stride, speed up the stride and stride frequency, increase the swing of the upper arm, or walk alternately (provided that it is suitable for people who run and exercise), and walk with special cross-country crutches.

Through the above introduction, everyone understands the essentials of exercise to lose weight! Another thing that needs everyone's attention is that it is best to exercise three or four times a week, because excessive exercise will also make the body unbearable. Only the right way to lose weight will make you have an S-shaped hot body.

2. Can walking really cure diabetes?

Ordinary walking method:

General health care can use slow (60-70 steps/minute) or medium (80-90 steps/minute) walking for 30-60 minutes each time.

Quick walk method:

Walking 5000-7000 meters per hour and exercising for 30-60 minutes each time is used for strengthening the heart strength and losing weight of ordinary middle-aged and elderly people, and the maximum heart rate should be controlled below 1.20 beats/min.

There is also a quantitative walking method that is also loved by many patients. This method is carried out on a slope. Walk 100 meters on a 30-degree slope, and then gradually increase to 2000 meters on a 50-degree slope, or walk along a 30 -50-degree slope for 15 minutes, and then walk on a flat ground for 15 minutes. The method is suitable for patients with diabetes, chronic cardiovascular diseases and obesity.

Among many sports, walking is the most beneficial and easy for diabetics. People of any age can do it simply, but strenuous exercise is absolutely impossible. Of all the environments, the natural environment is the most suitable for walking, because there is plenty of oxygen in nature, which is not as difficult to circulate as indoor air.

People with diabetes should not stop exercising. Walking can be done indoors or outdoors in a covered place. In addition, kicking shuttlecock, playing table tennis, climbing mountains and riding bicycles all help to relieve blood sugar, and younger patients can also swim, which are of great help to the treatment of diabetes. In short, the treatment of diabetes must pay attention to diet and exercise.

The above is the introduction of walking. Although walking is relatively simple and the amount of exercise is not large, it has a very good effect on diabetic patients. Especially for some patients with advanced diabetes, it is necessary to master the correct walking methods. Diabetes care should start from some details and stick to it.

Walking every day has many advantages.

1, increase memory

In fact, walking has many advantages. When walking, we can think nothing and relax our brains completely, which will make our brains more energetic and energetic when running, which is conducive to strengthening people's memory.

Our memory will also deteriorate with age, so how to enhance our memory in life? Then you can't live without walking. For your memory, you'd better walk more after getting up every morning.

2. Get through the meridians

Sitting in the office for a long time, I didn't pay attention to my health. The meridians are stiff, and the whole body will have small pimples. If I keep walking, there will be less acne.

3, dredge the pulse

The meridians are blocked, the pulse is naturally stiff, and the whole body is very tense and stiff. Take a walk for half an hour every afternoon to relax.

4, light body and mind.

Physical and mental disharmony, physical and mental uneasiness, physical and mental unevenness, and physical and mental diseases all come from qi and blood stasis. The reason of stagnation of qi and blood is that meridians are blocked. So the body and mind are not free. Through walking, qi and blood are smooth and body and mind are free. This aspect is related to Buchan.

5. Enhance heart function

Generally speaking, lazy people don't like to do sports, so their hearts are not very good. If you insist on walking every day, you can strengthen the operation of your heart, so that your heart will become less fragile and you will not worry about what will happen to your heart one day.

Step 6 open blood vessels

Medically speaking, walking can enhance the elasticity of blood vessels, reduce the possibility of blood vessel rupture, and also enhance the whole body elasticity.

7. Enhance muscle strength

Walking together can relieve stress.

Nowadays, most people have their own pressure, whether it is the pressure of work or the pressure of life, it will bring a certain burden to people's health, so everyone has the need to decompress. In fact, there are many ways to decompress in life, and even walking together can decompress.

And a new study shows that walking in nature together has a better stress reduction effect.

Scientists from the University of Michigan in the United States selected nearly 2,000 members from the British "Walking for Health" organization and analyzed their health status.

Relevant research in the United States shows that if people walk together, they can make people feel better and relax themselves wholeheartedly, which will prevent people from suffering from depression and help some people with greater psychological pressure to relieve their psychological discomfort.

Sarah Wabo, an associate professor at the University of Michigan, pointed out that negative life events such as unemployment, serious illness, loss of relatives, and failed marriage can make people feel depressed, but after these people went out for a walk together, their mood improved significantly.

Walking is a cheap, convenient and low-risk form of exercise, and it is the bane of stress. Taking part in outdoor walking activities not only provides positive energy for daily life, but also provides a non-drug treatment for people with serious psychological diseases (such as depression).

At present, the number of people suffering from mental illness in the world is increasing, and many people lack physical exercise, so scientists are trying to explore ways to help people improve their long-term quality of life and mental health. Taking part in outdoor group walking is such a form of exercise, which can help people get rid of negative emotions and improve their health.

Walking is the most suitable way for exercise and rest.

Persisting in long-term walking can reduce blood lipid and prevent arteriosclerosis and coronary heart disease; It can also improve metabolism, make oxygen inhaled and improve the respiratory function of the lungs; It also consumes too much heat. Lose weight; And can stimulate appetite and improve sleep. Walking doesn't require any sports facilities. Not subject to conditions. Any time is fine. Very convenient. Walking is a beneficial whole-body fitness exercise. All systems of the body participate in activities, which can promote blood circulation, lower blood pressure and enhance myocardial function.