Zhang Yu pointed out that the "walking amount" of healthy people is at least 4000 steps a day, which is our basic exercise. But in order to promote health and prevent various chronic diseases, the standard should be raised to 7000 steps. The pace of an ordinary adult is generally about 70 cm, and 4000 steps is equivalent to 2.8 kilometers. That is, the starting price of taxis is similar. Old people can also achieve the effect of exercise by walking 3000 to 5000 steps every day.

1 1

Achieve the exercise effect by walking:

First, ensure a certain speed, and walk about 120- 140 steps per minute.

Second, ensure a certain intensity, and walk at least 3300 steps every day, reaching more than 1 10 steps per minute.

In fact, many walks in life are useless. Walking only by looking at the number of steps and not paying attention to the intensity of exercise can not achieve the purpose of fitness. When you walk, you can feel your breathing and heartbeat faster than usual. You are a little breathless but you can talk.

Step frequency, that is, how many steps are taken per minute, is an important parameter that can reasonably reflect the walking intensity. The sports guide points out: "For the benefit of health, every adult should ensure a moderate intensity of at least 30 minutes five days a week." The pace frequency above 1 10 step per minute and below 130 step per minute is a reasonable standard for moderate exercise intensity. In other words, walking at least 3300 steps every day, reaching 1 10 steps per minute, is good for your health.

The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to 60%-85% of the highest heart rate after exercise. Hyperlipidemia, hypertension, cerebral infarction, myocardial infarction, renal infarction, etc. As long as you eat less and exercise more, you will control your blood well.

Third, take a walk for a certain time, 30-50 minutes.

It is best to choose 1 hour in the morning or after dinner, and 30 minutes to more than 50 minutes is enough. It is more appropriate to walk 6000 to 1 10,000 steps every day, and it is best to sweat slightly to avoid excessive exercise. It is enough to accumulate more than 150 minutes of walking time every week, and it can also achieve good fat reduction effect. However, it is necessary to remind the elderly that the intensity of walking and fitness should be reduced, and the walking should be controlled within 30 minutes and 60 minutes.