Walking and jogging, people have started this sport since the baby stood upright. They don't need to consult teachers or learn technical routines. They can do it anytime and anywhere, regardless of age, gender, venue and equipment.
1. Walk
When walking, the body stands upright, the legs cross forward, and the upper limbs swing back and forth, which affects the contraction of abdominal muscles and the up-and-down movement of diaphragm, increases vital capacity, deepens breathing, increases oxygen intake, and promotes the enhancement of respiratory system function; Rhythmic walking makes the heart
Pulse is strengthened, blood circulation is accelerated, and the movement of cardiovascular system is promoted; Walking abdominal muscles strengthens gastrointestinal peristalsis, improves blood circulation of gastrointestinal system and helps digestion and absorption of food; Strengthen the coordination of internal organs and limbs, improve the metabolism of human body, fat people can lose weight, thin people can increase food, weak people can enhance their physique, strong people can improve, no matter what body shape can benefit.
jogging
Jogging has more exercise than walking, and the activities of various functions of human body are faster than walking, which is conducive to preventing, delaying or alleviating atherosclerosis, reducing the onset of angina pectoris, rehabilitating patients with cardiovascular diseases, and preventing and treating neurasthenia, digestive system and respiratory system diseases. The speed of jogging can be controlled by heart rate, and the appropriate heart rate is equal to 180 MINUS age; The exercise time is 20 ~ 30 minutes, preferably 1 time every day, and the interval should not exceed 1 day. The ground for jogging should avoid being too hard, and pay attention to the cushioning from the sole of the foot to the heel to prevent injury.
Although walking and jogging have many benefits, they need to be done correctly to benefit. Walking can be divided into brisk walking and brisk walking, and jogging can also be divided into different durations. For everyone, walking or jogging, brisk walking or walking depends on physical health and conditions, and proper exercise is appropriate. How to measure the amount of exercise? Now it is generally determined by the number of pulse jumps. Healthy people are measured by age subtraction algorithm, that is, 170 MINUS age as a formula. If the pulse rate per minute is higher than the number, it means that the exercise is too large and you should slow down or run instead. If it is lower than the number, it means that the amount of exercise is too small. You can speed up, or change your walking to brisk walking and jogging. Another calculation method is the net increase heart rate calculation method, that is, the highest heart rate after exercise MINUS the static heart rate equals the net increase heart rate. It is advisable to increase the heart rate no more than 20 times for the weak, no more than 60 times for the strong, and 20-60 times for the general body.
Beginners can adapt to walking, brisk walking, jogging and long-distance running.
Gradually increase exercise. Generally, the process is to change each exercise for one month, and the time should not be too short. What is adaptation? It is advisable not to feel tired or out of breath during exercise. In group activities, it is not difficult to have simple conversations with each other. The time for each exercise is 20 ~ 30 minutes. It is best to exercise before meals every morning. If the morning time is not good, you can combine commuting and housework.