1, the speed of walking exercise is limited to 100 meters per minute, the walking distance is two kilometers, once a day or once every other day, each time for 20 minutes, and the exercise requires the upper body to lean forward slightly. Step, in order to prevent the impact on the head, the heel is preferably rubber sole.
2. According to the research of a sports physician, walking at a speed of 133 meters per minute and keeping the heart rate at 70% of the maximum heart rate has the best fitness effect. Walking is one of the effective ways to enhance heart function. During exercise, due to the contraction of lower limb muscles, the heart beats faster, the air volume in the heart increases, and the blood flow accelerates to meet the needs of exercise. Walking can also improve the blood circulation of coronary artery to some extent. It is a good exercise and health care for the heart. If the heartbeat frequency reaches 1 10 per minute and stays above 10 minutes, the toughness and strength of cardiac muscles and blood vessels will be greatly improved, thus reducing the chances of myocardial infarction and heart failure.
3. Long-term walking exercise can exercise and avoid weight gain. The advantage is that you lose fat instead of muscle, which is completely different from dieting. Dieting to lose weight will lead to muscle loss. Walking exercise also contributes to the normalization of glucose metabolism, and walking before and after meals is an effective method to prevent diabetes. Studies have confirmed that walking at a speed of 3 kilometers per hour for one and a half to two hours can increase the metabolic rate by 48% and improve sugar metabolism.
Some experts say that walking and exercising until you feel a little tired, just like other forms of exercise, are ideal sedatives to treat emotional tension. Take a walk for at least an hour every day to keep your heart healthy. "This is a good way to get a positive rest. Walking is a kind of weight exercise, which helps to delay and prevent osteoporosis. It can also delay joint degeneration and prevent rheumatoid arthritis. Some symptoms. Walking can also relax cortical cells and relieve mental fatigue.