First of all, the time for brisk walking is particular. As long as the temperature is suitable, the time for walking can be chosen flexibly. Friends who like to walk quickly after a meal, it is best to start 20-30 minutes after a meal. Exercise immediately after meals affects gastrointestinal peristalsis and makes people feel uncomfortable, especially those with poor gastrointestinal function.
Second, the clothes that walk briskly are exquisite. Try to choose sports shoes with loose heads, not leather shoes, pointed shoes, cloth shoes and flat shoes. In particular, the soles should be thick and have good elasticity and cushioning ability to avoid arch injury. The shoe size should not be too large or too small, and it is advisable to leave finger space at the heel. The vamp should be made of soft and breathable materials. It is best to use breathable and loose materials for clothes. If you go at night, it's best to give priority to bright colors, or decorate with reflective strips, which can reduce the occurrence of traffic accidents.
Third, the venue for brisk walking is particular. When walking briskly, you must choose a safe place with a wide field of vision and avoid walking on the road with sparse population and heavy traffic. If conditions permit, it is best to choose plastic fields or grass, because asphalt roads and cement roads are too hard and have a great impact on knees and ankles.
Fourth, the brisk walking posture is exquisite. The correct posture of striding, looking up: looking up is not holding your head high or stretching your head. Look straight ahead, keep your head perpendicular to the ground and your chin back. Chest out: relax your shoulders and straighten your waist. Abdominal tuck: Abdominal tuck refers to slightly tightening the psoas and abdominal muscles, in order to reduce the burden on the thighs (the abdomen is not hard, and the upper body is carried by the thighs) and prevent you from walking with the air sucked in by the abdomen all the time. Swing arm: the arm naturally droops, and the elbow can bend slightly with the back and forth swing of the step, and naturally swing from side to side, without extra force to swing the arm, eliminating the need to swing straight and turn. Step by step: heel first, as light as possible, don't mop the floor. Lift your feet completely off the ground at every step. You don't need to lift your legs very high, just lift them slightly to avoid damaging your feet and ankles.
Fifth, the speed of walking is exquisite. Usually, 90- 120 steps per minute is enough, and the walking speed can be divided into slow walking (70-90 steps per minute), middle walking (90- 120 steps per minute) and fast walking (0/40 steps per minute). Step is the key factor to determine the effect of exercise. It is difficult to get exercise effect if the speed is too slow, and it may exceed the load of the body if it is too fast, which may easily bring pain and injury. So it's best to vary from person to person, depending on age and endurance. Sports experts advise healthy adults to do moderate physical activity, which is what we call moderate walking (90 ~ 120 steps/minute). When exercising, your heart rate should be accelerated and your body should sweat slightly.
Sixth, the number of brisk steps is exquisite. Don't blindly pursue 65438+100000 steps a day. Sports experts point out that 30 minutes of aerobic exercise is necessary for ordinary adults to keep healthy and reduce the risk of chronic diseases. If you want to lose weight or maintain it, you need 60-90 minutes of exercise. It is best to do it 3-5 times a week. If calculated at 120 steps per minute, about 5000 steps per day is more appropriate. If you want to lose weight, you can increase it to 8000~ 10000 steps. However, it should be remembered that the number of piecemeal life steps at ordinary times is not equal to the number of exercise steps, but must be a one-time continuous exercise step.