Do you know how many kilometers it is appropriate to walk? Many people like walking as a way to keep healthy, but many people think that the more you walk, the better your tongue will be. But, I tell you, it is not true, but it is also quantitative. The following is the appropriate knowledge about how many kilometers to walk.

How many kilometers is suitable for walking? 1 It is generally believed that it should last for 30-60 minutes, about 3-5 kilometers, with 5,000 to 8,000 steps per day. If you can't insist on it once, you should do it several times according to your physical condition. Through 3-6 months of walking exercise, walkers with good physical exercise ability will strive to reach 1 hour and 1 000 steps per day.

At least 4-5 times a week, persevere. In short, we should choose the appropriate amount of exercise according to age and physical condition, that is, the appropriate walking speed and duration. It is found that for most people, walking at a pace higher than 120 steps per minute has obvious exercise effect on the body. Be careful not to take too big a step: taking too big a step will cause leg and hip muscles to ache and cause unnecessary injuries.

How many kilometers is suitable for walking? 2 What are the ways to walk?

1, bend your arm

The upper arm is bent 90 degrees, the hand is half clenched, the arms and feet alternate left and right, and the abdomen is slightly twisted.

2. Go straight.

Keep your arms straight, keep your shoulders balanced in front, open your fist and wave your palm, then wave your fist back.

3. Swing your arms and walk.

Arm, forearm, clamp when going up, straighten when going down. Swing your arms back and swing your hands with your fists.

What are the misunderstandings in walking?

1, do not close the lower abdomen.

Walking with a small belly is not only unsightly, but also inconvenient to walk, and it is not easy to achieve the effect of slimming. When walking briskly, pay attention to slowly tightening the lower abdomen, and then slowly stretch with the frequency of exercise, so that the abdominal muscles can get a good exercise between a recovery and a relaxation.

2, limb twisting

Some people like to shake their arms when walking briskly, thinking that this can increase the amount of exercise. In fact, if the arm swings too much, but the pace can't be consistent, it will reduce the effective exercise level of walking, and it will become more and more tired and slower. The correct way is to relax your arms and let your wrists swing back and forth naturally, not above your shoulders.

Step 3 walk with load

Some hikers carry backpacks and other things. If the things they carry are too heavy and their knees are too heavy, they are easy to get hurt. It is advisable to walk with a heavy load without feeling tired.

4, flee ignominiously emergency stop

Many people leave without doing warm-up exercises, which is easy to strain their muscles. Therefore, when you stretch moderately before walking and your feet are a little hot, you can increase your speed. Don't slam on the brakes when you want to rest, but slow down before you stop.