Corresponding to the increasing number of private cars, more and more urbanites have become fascinated by the "King of Sports" in the past two years.
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Walking exercise is the most common and easiest way to exercise. It is suitable for men, women and children. Walking exercises not only provide a sense of spiritual pleasure, but also help reduce cholesterol levels in the body, help lower blood pressure, and provide weight loss, sleep aids, energy and physical strength, etc. Enhance the function of the cardiovascular system.
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However, although it is the easiest exercise, walking exercise must also be scientific, and in order to “go†health, it is necessary to ensure a certain frequency, intensity and duration during exercise.
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Older and weaker can walk 60 to 70 steps per minute
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For walking exercise, we must first pay attention to speed. Frail elderly people walk about 60 to 70 steps per minute. For long-distance walking, men walk 80 to 90 steps per minute, while women walk 70 to 80 steps per minute. About 120 to 130 steps per minute, each time at least 30 minutes. The amount of 10,000 steps per day takes about one and a half hours and can be completed in several divisions.
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People who regularly take part in physical exercise can appropriately accelerate their exercise speed when they walk. However, both men and women, if the amount of walking exercise is too large, should immediately reduce the walking speed and reduce the walking time when feeling unwell. Normal people can insist on walking for about 1 hour per day . For those who are physically weaker or have chronic diseases, it is appropriate to walk 30 minutes a day .
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If you do not understand your athletic ability, you should try to choose a lower intensity at the beginning. If you do not feel flustered, palpitation, headache, weakness, or increased heart rate after the training, you can gradually increase the intensity. Otherwise, reduce the intensity.
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Middle-aged and elderly people can walk walking alternately
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Middle-aged and old people can walk alternately: The so-called alternative walking is to adopt the normal walking pace, brisk walking, slow walking, walking forward, walking backwards, alternating. In alternating walks, the duration of the various moves is preferably 3 minutes to 5 minutes, preferably 5 minutes.
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Fast walking can allow muscles and ligaments to contract and relax better, improve blood supply, provide more nutrients to nerves, and make nerves more responsive. There is no speed requirement to walk quickly, as long as it is faster than your normal pace. The total length of time is recommended to be 30-40 minutes. The maximum time is not more than 1 hour. If the time is too long, it will increase the strain. If someone feels that they are in good health, the exercise for less than one hour is too small. You can do it sooner or later, but do not exceed one hour each time. It is better not to exceed three times a day .
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According to the study, the calorie consumed for one hour of slow walking is approximately equal to the consumption of football for 45 minutes. There is a big trend of health that is popular now, but it is not suitable for everyone, especially middle-aged and old people. When striding, the arm is much longer than the normal pace, which means that the knees, cartilage, ligaments, muscles, etc. are under more pressure and wear than normal, which is bound to increase the leg and joints. The burden. Young people with good health can choose this type of exercise method, but it is very difficult for the middle-aged and elderly people to bear the wear caused by the leg and knee joints. Therefore, it is recommended that middle-aged and old people should take alternate walks or walking and jogging. Exercise method.
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The farther away from the car, the better it is when walking
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Although walking is a very safe exercise and fitness program, there are also some considerations. To choose a pair of soft-soled sports shoes, if the special running shoes is better; wear a comfortable sportswear; prepare a pot of tea water, can add some sugar, salt, because the tea can thirst, sugar, salt can be To prevent excessive electrolyte imbalance caused by imbalance in the body; choose a suitable walking route, should be less people flow, ventilation, air is good, the farther away from the car the better.
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The time for walking is appropriate. After the sun rises and 3 pm, it is the best time for exercise. Exercise at least 3 times a week . Before the long walk, we must do some preparatory activities. The pace should be slightly larger, and the chest should be raised and the abdomen should be taken away. The front must be visible and the upper body should be slightly forward. The arms should naturally swing on both sides of the body. Attention should be focused and the breathing should be uniform.
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