Although walking is the easiest method of fitness, experts recommend that exercise should be appropriate and daily walking should be appropriate. At the same time, you can combine exercises such as strength and flexibility to give your body a full range of exercises. If you have long-term excessive exercise there is a risk. The following Xiaoyue helps everyone “science walk†and avoid unnecessary sports injuries.
Golden walking law
1 plastic venues, best grass
Strides should choose fresh air, open vision and safe places. It is best to have plastic fields and grasslands; to avoid brisk roads with heavy traffic and poor air quality. Asphalt road and cement road surface are too hard and have a greater impact on knees and ankles.
2 sports shoes protect the spine, clothes breathable
Shoes to choose good elasticity, foot arch pads sports shoes, can effectively protect the spine. The clothes are best made of breathable, loose, bright colors, or reflective strips, which can reduce traffic accidents.
3 posture coordination, toe admission
The standard walking posture is: head level, the trunk naturally straightened, the body center of gravity slightly forward, swinging back and forth between the arms, and the elbow joint into an angle of 90 degrees. The swing of the arm can drive the activities of the left and right shoulders. It can also exercise the waist and abdomen. The legs and legs can also exercise the upper limb strength. When walking, try to use abdominal breathing, a foot in contact with the ground should have a "grip" action (toe adduction), can buffer arch pressure, promote leg microcirculation.
4 steps: 100 steps per minute
Walking too slow is difficult to exercise, too fast and easy to cause pain and injuries, especially for the elderly. Under normal circumstances, walking pace is appropriate at 100 steps per minute. The body feels slightly sweaty and can use the normal rhythm to say the complete sentence but cannot sing.
5 At least 10 minutes, 6000 steps
The recommended amount of walking is 1 hour per day, which is calculated at 100 steps per minute and 6000 steps per day is more appropriate. Friends who want to lose weight can be properly increased to 8000-10000 steps. But don't blindly pursue steps, especially for the elderly or those who are in poor health. If you can't do the whole time exercise, you can also complete the work gap, but each time it is best to continue to walk for more than 10 minutes, otherwise there is no fitness value.
6 walking time: summer avoid noon winter to avoid early morning
In the summer, to prevent heat stroke, we must try to avoid going out at noon. It is best to go out after 10 o'clock in winter to avoid the sudden contraction of blood vessels caused by cold air. In spring and autumn, the temperature is suitable and the time can be flexibly selected. It is recommended that people with diabetes generally exercise about 1-1.5 hours after a meal to prevent hypoglycemia.
7 can not save before and after the campaign warm-up
Before exercise, you can do some stretching exercises, such as active knee and ankle, jogging in place, etc. Do not stop immediately after exercise. You should gradually relax and warm up before exercise to relieve fatigue.
How did you learn gold walking?
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