1. How many kilometers are suitable for walking every day
It is generally believed that it takes 30-60 minutes, about 3-5 kilometers, 5000-8000 steps every day. If you can’t persist at one time, you can do it several times depending on your physical condition. Through 3-6 months of walking exercise, the healthy walkers with good physical exercise ability will strive to reach 10000 steps per hour every day. At least 4-5 times a week and persevere. In short, we should choose the appropriate amount of exercise according to our age and physical condition, that is, the appropriate walking speed and duration. Research has found that for most people, walking at a pace higher than 120 steps per minute has a significant effect on the body. Note that the stride should not be too large: too large a stride will cause leg and hip muscle soreness and unnecessary damage.
2. What are the ways of walking
There are two types of walking: one is European walking, where the walkers walk like skiers with the help of two light walking sticks; The other is to shake off hands vigorously, which is a relatively common way of walking in China at present. However, whether using crutches or shaking hands vigorously, walking requires certain requirements on posture, frequency, environment and duration.
At present, there are three most popular walking gait – bent arm walking: 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. Straight arm walking: stretch your arms straight, flatten your shoulders in front, open your fists and shake your palms, and make fists in back. Swing arm walking: the boom and jib are clamped upward and straightened downward. Swing your arms back and open your fists and palms.
3. What equipment should jianzou bring
The first is walking shoes, which are the most important equipment for walking. The shoes you choose should fit your feet but leave a little space. The shoes should be comfortable, light, elastic and have shock absorption performance. Second, cotton underwear should be worn when walking, because it has a good sweat absorption function. The choice of outerwear should choose loose and comfortable clothes that are convenient for activities and walking. The walking cap shall be made of man-made materials with good quick drying property. Third, pedometer, heart rate meter, thermometer, sphygmomanometer and other equipment can enable healthy walkers to grasp distance, heat, speed, time, physical condition and other information at the first time. If they are not too heavy, they can carry them with them. Fourth, Jianzuo kettles, Jianzuo waist bags and Jianzuo backpacks also need to be carried. Water plays a very important role in human metabolism and is a medium of human metabolism, which can not be lost for a moment. Finally, sunglasses and sunscreen products are probably essential if you are walking in the dazzling sunshine at noon. No matter what kind of people go out, they should take some necessary protection, so as to achieve the best effect of walking.
Benefits of walking
Prevention of breast disease: walking for more than 7 hours a week can prevent breast hyperplasia and reduce the prevalence of breast cancer by 20%.
Prevention of heart disease: walking for 30 minutes every day can maintain the health of cardiopulmonary function.
Keep away from Alzheimer’s disease: for the elderly over 60 years old, walking exercise for more than 45 minutes three days a week can help maintain good cognitive function.
Prevention and treatment of diabetes: according to the American nursing and health research, walking for one hour a day has a 50% preventive effect on type 2 diabetes.
Avoid fatty liver: studies have found that people who often walk have better blood circulation, and blood can flow to the end of many microvessels gathered in the liver, so the metabolic function of the liver is good.
Alleviating osteoporosis: to prevent osteoporosis, in addition to taking more calcium containing foods, exercise can not be reduced, and walking is more ideal.
Improve waist, shoulder and head pain: the most effective way to improve waist, shoulder and head pain is walking, because walking requires raising your head, stretching your chest, swinging your arms greatly, and marching forward in big strides, which naturally straightens your back and scapula muscles.
Regulate sleep and eliminate pressure: walking can improve the control state of the autonomic nerve in the body, make the switching of the sympathetic nerve and parasympathetic nerve more flexible, help eliminate pressure, and make it easier to sleep.
What are the misunderstandings of Jianzuo
Don’t close your lower abdomen
Walking with a small stomach is not only bad looking, but also difficult to walk, which is not easy to achieve the effect of slimming. When walking with vigorous steps, pay attention to slowly tightening the lower abdomen, and then slowly stretching with the frequency of exercise, which can exercise the abdominal muscles well.
Sprained limbs
Some people like to shake their arms when walking briskly, thinking that it can increase the amount of exercise. In fact, if the swing range of the arm is too large, but the pace can not be consistent, the effective exercise level of vigorous walking will be reduced, and the walking will become tiring and slower. The correct way is to relax your arms and let your wrists swing back and forth naturally, not higher than your shoulders.
Walking with load
Some healthy walkers carry backpacks and other items. If they carry too heavy things, their knees are too heavy, and they are easy to be injured. It is appropriate to bear heavy loads without feeling tired when walking.
Rush to a stop
Many people start without doing warm-up exercises, which is easy to strain muscles. Therefore, stretch moderately before walking, and increase the speed when the foot gets hot. Don’t brake hard when you want to rest. Slow down before you stop.
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