Walking exercise method:

1, first of all, the choice of time, try to choose the afternoon is appropriate. The air in the morning is not fresh, and the road conditions may not be clear at night, which is not suitable. And exercise in the afternoon, even if the distance is a little far, there is time to recover. Exercise in the afternoon is also good for sleeping at night.

The choice of route is also very important, office workers can't choose, and they have greater freedom when they don't go to work. It is best not to be on both sides of the road, where the automobile exhaust is heavy. You can kill two birds with one stone by going to parks and scenic spots to see the scenery and exercise.

Walk to the destination. If the weather is fine, you can go to a new place and see the scenery by the way. If the weather is bad, it is better to stay in a familiar place. If you feel good, you can go far away. If you don't feel well, you'd better stay in a familiar place.

2. the speed of walking. Since you have the heart to exercise, you'd better have a certain speed. Experts believe that the speed of 5-6 kilometers per hour is better.

The speed of striding is the key factor to determine the exercise effect, which usually varies from person to person. It can be divided into slow walking (about 70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (120- 140 steps per minute) and extreme walking (every minute).

Walking posture. Don't put your hands in your pockets or behind your back. You should swing back and forth naturally, chest out and stomach in. Baihui point on the top of the head points to the zenith, and the toes point straight ahead. Don't have an outer profile or an inner profile, and stride evenly. 3. Adjust your breathing. If the speed is not fast, you can breathe through your nose. If the speed is fast, you may feel that the breath is not enough. At this time, you can inhale through your nose and exhale through your mouth. The feeling of heart rate is that the heart rate is faster than usual, which can exceed 100 beats per minute, but not too fast, as long as you can bear it.

The number of steps that can reach the best heart rate is good. The heartbeat frequency that can achieve the best effect of exercise is 170- age. If you are 25 years old, it is 170-25= 145. The heartbeat frequency of 145 times per minute is the best effect, which will of course last for half an hour to an hour.

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