Before sharing the five walking skills, let's learn about the five benefits of walking! Benefits 1: improve cardiopulmonary function.
According to our own conditions, if we can persist in brisk walking or moderate walking every week, and grasp the time and distance, we can effectively improve the cardiopulmonary function and increase the oxygen intake. It can also improve coronary atherosclerosis for a long time, lower blood pressure, regulate blood lipid, regulate blood sugar and reduce myocardial infarction.
Benefit 2: Promote blood circulation.
Walking can effectively enhance the blood circulation function of the human body, improve the blood circulation of the skin, maintain the normal permeability of capillaries, improve the metabolism of the body and skin, remove blockages, and make the skin rosy and radiant.
Benefit 3: Enhance the function of digestive gland.
Walking can stimulate gastrointestinal peristalsis, thus significantly enhancing the secretion function of digestive glands, not only maintaining gastrointestinal health, but also promoting defecation and relieving constipation.
Benefit 4: Reduce fat accumulation.
Sedentary is one of the causes of obesity, especially office workers are more likely to accumulate fat in the abdomen. Taking time out for brisk walking every day can reduce the accumulation of abdominal fat.
For many people who are not suitable for high-intensity exercise and those who have no time to exercise, walking is undoubtedly the healthiest and most comfortable way to exercise. Walking can move the whole body, not limited by the venue. Shopping and buying food can be counted as exercise, which is suitable for men, women and children.
Benefit 5: Walking can effectively eliminate mental fatigue, thus improving study and work efficiency.
When irritability and anxiety come to mind, walking at a brisk pace for about 15 minutes can relieve tension and stabilize mood. Compared with people who don't like sports, people who keep the habit of walking for a long time have more acute reactions and have more advantages in vision and memory.
Share the benefits of walking, how to walk correctly during weight loss is as follows: 1, and master the walking time.
It is better to take a walk in the afternoon. Many people think that the air in the morning is fresh, but it is not. Due to the respiration of plants at night, the concentration of carbon dioxide in the air is high in the morning, the air humidity is high in the morning, and the concentration of suspended particles in the air is also high.
The time of day when the air is good should be from 4 pm to 6 pm. You can choose to go out for a walk 30 minutes after lunch on weekends. I really don't have time, so I'll arrange a walk after dinner, but note that it's a little late. It is recommended to walk together, not alone in a place that is too dark or remote. Choose a place with street lights, and don't go to a remote place.
2. Walking route.
The choice of route is also very important. Office workers close to home can choose to walk to and from work. If you live far away, you can walk for a while before taking transportation, which can also play a role in exercising.
If you can choose, you'd better not walk on both sides of the road, because the bicycle exhaust is a bit heavy and the air quality is not good. You can choose to walk in parks, scenic spots and other places, but be careful not to go to parks with too many people, because it will affect the walking speed. Also remember to choose a flat and wide road as far as possible, and don't go to some rugged paths.
3. Walking speed.
A brisk walk is not the same as walking. Since you are interested in exercising, you'd better walk at a certain speed. It is best to walk at a speed of 5~6 kilometers per hour.
The speed of brisk walking is the key factor to determine the exercise effect, which usually varies from person to person. It can be divided into slow walking (70-90 steps per minute), moderate walking (90- 120 steps per minute), fast walking (0/20 steps per minute) and extreme walking (0/40 steps per minute).
4. Walking posture.
When walking, don't put your hands in your pockets or behind your back. You should bend your elbows slightly and swing back and forth naturally.
Hold your head up, tuck in your abdomen, and point your toes straight ahead. There should be no external picture or internal picture. The stride is even, the calf steps out, and the knee is naturally straight. The heel touches the ground first, gradually transferring the weight to the toes, and then starting the next step with the driving force of the toes.
Adjust your breathing when you walk. If the speed is not fast, you can breathe through your nose. If the speed is fast and the breath is not enough, you can inhale through your nose and exhale through your mouth. The heartbeat is faster than usual, which can exceed 100 beats/min, but not too fast, limited by your own ability.
5. Get ready to walk.
The first is the choice of sports equipment. It is best to wear professional sportswear with good air permeability and a pair of comfortable sports shoes.
Secondly, you can eat some carbohydrate-rich foods to supplement your physical strength before going out, such as bananas or whole wheat bread. If you plan to go a long way, you can bring a bottle of mineral water or sports drink to help you recover your strength quickly.
You'd better not take anything too heavy with you before you go out for a walk. If you must carry some necessities with you, just bring a small wallet to avoid affecting the walking speed.