In fitness exercises, walking and walking are exercises with many effects. Of course, insisting on walking and walking is beneficial to a person's body, such as improving physical fitness, losing weight, etc., but walking and walking are also There are some different ones. What's the difference between walking and walking?
What is the difference between walking and walking?
The walking speed is faster than the normal walking speed, and the stride length is slightly larger. The normal speed is usually maintained at At about 6 kilometers per hour, fitness walking has its unique advantages compared with ordinary walking.
1. Fully develop the strength of the upper limbs: Generally, walking mainly relies on the hips and lower limbs to drive the feet forward alternately. The range of movement of the upper limbs is small, and it mainly plays a role in assisting the movement of the lower limbs and maintaining body balance. When walking, the arms must not only maintain the body's balance, but also play a role in driving the body forward. The arm swing range increases and the swing strength is strengthened, which can fully develop the strength of the upper limbs.
2. Consume more calories: Power walking has a large range of motion and fast speed. It can almost mobilize the muscles of the whole body to move together, so it can consume more calories.
3. Better exercise effect: Compared with ordinary walking, walking can exercise more muscles, travel faster, relatively speed up blood circulation, and have a negative impact on cardiopulmonary function, bone mass, and muscles. Strength, stamina, endurance, etc. all have obvious improvement effects, so the body can be better comprehensively exercised.
How many kilometers is appropriate to walk every day?
It is generally believed that 30-60 minutes per day, about 3-5 kilometers, 5,000 to 8,000 steps, if you can't persist at one time, it depends on your body The situation is divided into multiple times. After 3-6 months of walking exercise and good physical fitness, walkers should strive to reach 10,000 steps per hour per day. At least 4-5 times a week, consistently. In short, you should choose the appropriate amount of exercise based on your 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 can have a significant exercise effect on the body. Be careful not to stride too long: Strides that are too wide can cause muscle soreness in your calves and buttocks, leading to unnecessary injuries.
The correct method for power walking
1. Gait In terms of walking posture, the upper body posture is basically upright, the eyes are looking ahead, the neck muscles are relaxed, and the arms are natural Swing forward and back. A common mistake at present is that many middle-aged and elderly people use walking to exercise. They hold their chests and hunch their backs, bend their arms and change their legs to walk. This kind of walking is wrongWrong, if you walk for a long time, you will experience low back pain.
2. One type of cadence is relaxed walking. The walking distance should not be less than 2 kilometers, and the walking frequency should be less than 50-70/minute. When walking, the gait should be relaxed and light, and exercise every week 3 to 5 times is enough. When walking, the gait should be relaxed and light. The other is brisk walking, with a brisk walking distance of 3-5 kilometers; a faster gait of about 150 steps/minute; a balanced forward gait, 3 to 4 times a week. The best time for a walk or brisk walk is between 3pm and 9pm.
3. Foot landing technique and step shape: Land the heel on the ground, roll to the ball of the forefoot, and end with the toes pushing off the ground. It is required that every step you take, you must use your toes to push off the ground carefully. This has two meanings, one is to increase the energy consumption of exercise, and the other is to improve the strength of ankles and toes. This is of great significance for improving the behavioral abilities of the elderly (preventing falls). Changes in the body's center of gravity when walking are also an important factor. Strictly speaking, when an elderly person cannot walk with their feet in a straight line when walking, it indicates that there is a problem with the person's body meridians (disease or atrophy of the cerebellum or brain).
4. Breathing method Breathing method generally uses the mouth and nose to breathe at the same time, mainly mouth breathing. Breathing should have a certain rhythm during exercise, usually exhaling every two steps and inhaling every two steps. The breathing method is generally to breathe through the mouth and nose at the same time.