Walking is the healthiest exercise. Many people have heard of "walking 10,000 steps every day" as a healthy exercise, but just hearing "10,000 steps" makes people feel tired. However, the distinguished professor Energy Expo of Xinzhou University thinks that it may be better to practice fast walking and slow walking alternately every day than to pursue "time" or "steps". As long as it is implemented for two months, you can feel the hips start to tighten and even make people younger 10 years old.

Nengshibo said: "No matter how old you are, you can use this method as long as you can walk! This is a revolutionary exercise prescription. Moreover, this exercise method can not only make people exercise cardiopulmonary function, but also has the following benefits:

Increase bone density, improve joint pain, increase muscle utilization efficiency, improve obesity, hypertension, diabetes and other three high diseases, improve depression symptoms, improve dementia symptoms. Nengshibo said that at the beginning, he also studied the pace of 10000 a day, and found that less than half of the people could keep the pace of 10000 a day. As long as it doesn't last, no disease will get better. However, in his research, he also found that as long as he exercised at 70% of the maximum endurance, he could improve his health within five months 10 ~ 20%.

"Generally, to achieve 70% exercise, we need to buy equipment, go to the gym, and ask a coach for guidance, because we don't know where our 70% is, but in fact, we can simply know where our 70% endurance is by walking intermittently, and we can practice anytime and anywhere." Nengshibo said.

Not only for young people, but also for the elderly. A study compared the exercise pattern of the elderly with an average age of 65, that is, the effect of "intermittent walking" for five months and walking 10000 steps a day.

Results: In the intermittent walking group, the stretching and bending strength increased by 65438 03% and 65438 07% respectively, and the maximal oxygen uptake increased by 65438 00%. However, in the group of 10000 steps per day, the effect is the same as that of no exercise.

How to do intermittent walking? Warm up first and fully stretch the body, especially the muscles and bones of the lower body. Keep breathing smoothly and "walk slowly" for 3 minutes. Next, walk as fast as you can for 3 minutes and keep your breath steady. Repeat "walking slowly" for 3 minutes, then "walking fast" for 3 minutes and continue to do 4 rounds. Finally, walk slowly for 3 minutes as a finishing exercise. Nengshibo suggested that this kind of exercise should be done once a day for about 30 minutes, and it can be done four times a week, so that people who walk fast and slow can exercise for 60 minutes each. But if they can only exercise on weekends, "the effect is similar", but it is recommended to do it on weekends for two days. In addition, "it doesn't make any difference whether you start walking fast or slow, but it may be safer to start walking slowly because it can reduce the burden on your body." 」