you must look!
The longest life walk!
you must look!
In 1992, the World Health Organization pointed out that walking is one of the best sports in the world. It is simple and easy to perform, and it has good physical fitness. It is true that men and women are young and old. It is not too late to start this sport.
The healthiest walking method Dr. White, the founder of the American Heart Association, also suggested that from the perspective of evolution, walking is the best sport for human beings.
Sports experts suggest that if you simply walk to make you feel boring and boring, you may wish to change the pattern and you will receive unexpected health effects.
Before we walk, we must first do three preparations: 1.
Wear a pair of soft-soled running shoes to protect the ankle joint from joint damage and wear a comfortable sportswear to facilitate physical activity.
Warm up fully.
Do fractures, stretch the movements of the limbs, and prevent sports injuries.
With bottle of water, it is possible to prevent dehydration by adding more water in a small amount during exercise.
Multi-authoritative research on fast-moving disease prevention found that persisting in walking fast every day can effectively fight diabetes, reduce stroke, and prevent senile dementia.
Research at Loughborough University in the United Kingdom also found that walking fast every day can improve immunity and reduce the chance of catching a cold by 30%.
For menopausal women, the health care effect of brisk walking is more obvious. After menopause, women have high blood pressure, diabetes, and the risk of dyslipidemia will gradually increase.
Harvard University research found that middle-aged and older women walked 45 minutes to an hour a day, and the wind rate could be reduced by 40%.
Libo pointed out that in order to ensure the exercise effect, fast walk should be at least 40 each time?
People who are just starting to exercise can gradually increase the frequency and duration of exercise. First, they should go every other day. Starting from half an hour, they should continue to exercise every day after gradually adapting.
When the average person walks away, he feels a little asthmatic, and the body sweats, indicating that the amount of exercise is up to standard.
Some people like to walk with their hands, so the value of walking exercise is almost zero. The correct posture should be to raise the chest, lift the hips, and swing the arms.
It should be noted that it is best for diabetics to take lump sugar with them when they are walking away to prevent hypoglycemia.
Backward walking and back pain originated in the 1970s, when some track and field athletes were injured, through this method for physical recovery exercises.
Later, sports experts pointed out that it is actually a good way to exercise.
Pour away to exercise the waist and buttock muscles that are rarely used, and balance the exercise.
For sedentary people, it can effectively alleviate physical fatigue and back pain.
However, the physical function of the elderly is degraded, and the balance ability is reduced. When the vehicle is left behind, it is very likely that there will be a risk of falling, bumping, etc. due to the lack of rear road conditions.
In addition, the elderly legs and feet are not easy to move, it is impossible to go too fast, so the exercise intensity is very small, and the exercise effect on the cardiopulmonary function is very small, which is uneconomical from the fitness effect.
Therefore, the elderly should try not to go backwards.
It is recommended that people who like to go backwards should try to choose a smooth road surface. The environment around them is relatively small. You can use the combination of walking and reversing, and walk for half an hour every day to make all parts of the body muscles exercise.
Taking a step-by-step constipation exercise itself is a natural prescription for improving constipation, and it is more targeted in one step.
The essentials of taking a step is to turn the left and right feet on the middle line between the two feet. While the left and right feet are on the ground, they are twisted to the left and right sides, and the upper body is kept relaxed.
This way of walking will drive the ankle to twist, which will help increase the waist strength, stimulate the gastrointestinal motility, and effectively prevent constipation.
The amount of movement in a step is not too big. Think of it as a link to the daily walking exercise. It is enough to walk 500 meters.
In addition, you need to pay attention when walking, the swing movements should not be too large, try to keep the body balanced, so as not to sprain the toes.
While walking and taking a breath, walking with both hands and half, the tiger’s mouth opens into an arc.
While the left foot is moving forward, both hands open to both sides of the body. While the left foot is landing, the right hand gently taps the left chest (the nipple is the origin, the upper and upper quarters of the line are horizontally and vertically drawn), the left handThen tap to the right back.
Then take the right leg, the left hand beats the right chest, the right hand pats the left back waist, while moving forward, while shooting.
This way of walking can exercise the lungs and help the breathing to be smooth.
When walking, keep your body upright and look forward.
The elderly who are struggling with the hunchback often suffer from weak and loose hip muscles, causing deformation of the spine and hunchback.
When walking, it does not hinder the squatting and striding, which can relax the waist and buttocks muscles. At the same time, it can also exercise the buttocks and abdominal muscles to reduce the burden on the waist.
When walking, pay attention to the upper body straight, the chin stretched forward, high head, the shoulders stretched backwards, the size of the step is to extend the distance between the two arms, while the front and rear arm, generally 80 per minute?
90 steps are appropriate.
Walk and run the fuel assistant to do short-term high-intensity exercise, and then change the low-intensity exercise for a little longer, thus giving the body time to recover, called interval training.
With the continuous aerobic index, the interval training method has higher exercise intensity and can reduce the soreness and fatigue after exercise.
At the same time, high-intensity exercise can also accelerate the slight burning rate.
When exercising, you can run for 15 seconds and then walk for 45 seconds, so you can alternate for 20 minutes.
You can also run for 60 seconds, then walk for 3 minutes, so alternately for 30 minutes, you can see the effect for a long time.
This method is relatively strong. After exercise, shake your legs, separate and relax your body to relieve muscle tension.
The temperament of the good-looking Queen Elizabeth II has always shown her health and vitality. An important reason is that the Queen has a unique health regime.
For decades, the Queen has been insisting on walking on the weekend. The way she walks is very special, using the “positive step method”.
It is not necessary to be as standard as a soldier. As long as the whole foot is on the ground, the head is raised, the front is viewed, and the body is sweating, and the purpose of exercise is achieved.
With the increase of age, the kidneys of the elderly gradually decline. Chinese medicine believes that the kidney is a “congenital” and closely related to bones, teeth and ears. Therefore, the kidney recession is mainly caused by fatigue of the legs and loose teeth., hearing loss, etc.
Old people with these symptoms may wish to walk on their feet.
When walking on the foot, the forefoot part, the foot and the thumb play a supporting role, while the foot is less yin and kidney, the foot yin and liver and the foot Taiyin spleen.
This can massage the foot Sanyin, through the foot Shaoyin kidney through the warm kidney yang.
Get up and walk for about 10 minutes every day, you can stop and go in the middle, tired and rest, to achieve the purpose of stimulating acupuncture points.
However, walking on tiptoe will be difficult, especially for the elderly, it must be gradual, and it is best to have help around when starting practice.
Long-term persistence, not excessive every time; unless elderly people with severe osteoporosis, it is not recommended to walk barefoot.