Knowledge of walking
Don't underestimate this sport that everyone can play. If the method is wrong, it is likely to be counterproductive. The correct way to keep fit is to hold your chest out, stride, and walk about 60~80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious results.
If you have decided to take a walk as your fitness program, here are some walking exercises for your reference:
1. Ordinary walking method
Walk slowly and moderately for 30-60 minutes each time, 2-3 times a day. Suitable for leisure in places with beautiful scenery.
2. Fast walking method
Walk 5-7 kilometers per hour and exercise 30-60 kinds at a time. Less than 20 times can cheer you up.
3. Quantitative walking method
Including walking on flat land and sloping land. For example, walking on a 3-degree slope 100 meters gradually increases to walking on a 5-degree slope 15 minutes, and then walking on a flat ground 15 minutes.
4. Swing arm walking
When walking, the arm swings back and forth rhythmically, which can improve the mobility of shoulder straps and chest, and is suitable for people with respiratory diseases.
Step 5 walk on the abdomen
Massage the abdomen while walking is very beneficial to people with indigestion and gastrointestinal diseases.
Studies have shown that walking for 30 minutes every day can increase calorie consumption by 30%; Walking fast every day 1 km can reduce fat by about 0.3 kg per month; Walking fast for more than 3 hours a week can reduce the risk of heart disease by 35% to 40%, while reducing the risk of stroke by 40%. Middle-aged and elderly women walk for 45 minutes to 1 hour every day, and the probability of stroke can be further reduced by 40%. As for how fast to walk? According to the research report, if you walk 1 km in 12 minutes, this speed can be called brisk walking, because this speed can make the cardiopulmonary function produce effective exercise. When people walk, the muscle system is like a rotating water pump, which can push blood back to the heart. Brisk walking can accelerate muscle movement, promote blood circulation, increase oxygen consumption and increase the rhythm of the heart. Fast walking can also achieve the effect of losing weight.
Walking fast can not only strengthen the bones and muscles, improve the exercise efficiency of the body, prevent osteoporosis, strengthen the brain and improve intelligence, promote gastrointestinal peristalsis, stimulate appetite, prevent constipation, accelerate energy consumption, lose weight and keep fit, but also enhance the cardiopulmonary function, regulate and improve blood lipids, improve insulin function, and have a good preventive and therapeutic effect on cardiovascular and cerebrovascular diseases and diabetes.
Walking fast has several advantages over jogging. First, it is not easy to cause damage to feet, ankles and knees. Second, there is no special requirement, as long as it does not hinder walking, ordinary clothes will do.
In addition, brisk walking, like running, has many forms, such as walking by the sea, walking on the mountain and walking indoors.
Of course, you have to pay attention to the correct walking posture when you walk fast? Raise your head 45 degrees, keep your upper body straight, pull your shoulders back, and when you walk with your legs, your toes are forward, and your body's center of gravity is from heel to toe. Walking is also a long-term exercise. You will feel a little awkward at first, but once you grow up, it will look natural and beautiful.