A strong heart walk increases cardiac pulse output. It is determined that when walking at a speed of 5000 meters / hour (84 meters / minute), the pulse rate can be increased to 100 times / minute, and if 6000 meters / hour (100 meters / minute), the pulse rate can be increased to 110 times / minute.
Sedative nerve walking is a kind of fitness method of with motion in stillness and with motion in motion. It can relieve nervous tension. Some people have determined that when irritability and anxiety surge into your heart, you can relax for 15 minutes at a brisk pace to relieve tension.
Adjusting metabolic walking is one of the effective measures to prevent and treat diabetes. Middle-aged and elderly people walk at a speed of 3,000 meters per hour for 1.5-2 hours, and their metabolic rate can increase by 48%. After a day of hiking in diabetic patients, blood glucose can drop to 60 ml / dl.
Improve your brainpower Pacing in the fresh air outdoors, your brain s thinking activities become clear and active, which can eliminate brain fatigue and improve work and study efficiency. Some people have found that those who walk three times a week (one hour each time ) and persist for four months have a quicker response than those who do not love walking, and their vision and memory are superior.
Promote bodybuilding walking can improve muscle fiber elasticity, strengthen the main muscle tissue of the limbs, and promote blood circulation. When the pace and breathing naturally cooperate, all parts of the body move freely, so that each part of the body can develop symmetrically. The muscles of the thighs, calves, and ankles that are exercised during walking can form excellent lines for the human body. Walking can also reduce the accumulation of abdominal fat and maintain your body shape.
Wu an is at ease. When walking and standing, you should relax and walk with a uniform stride and natural breathing. Cao Tingdong, a well-known health care provider in the Qing Dynasty, pointed out: Walkers, who are loose and informal, also walk and stand, and stand and walk. This is especially important for the elderly. As people enter old age, all parts of the body s tissues and organs gradually decline, and they cannot perform long-term and vigorous exercise .
Relaxed spirit, moderate laughter The ancients believed that walking “needs to have a leisurely and comfortable state”. Relax your spirit as much as possible to adjust your spirit and relieve fatigue. Don t laugh too much while walking to prevent distraction and loss of能源.
Grasp the timing, it is best to take a short walk after a meal to exercise in the morning, choose a place with fresh air, or you can do it after meals, just before bedtime, but it is not appropriate to walk quickly at this time. Modern medicine believes that after meals, blood flow in the extremities increases, gastrointestinal blood flow decreases, and digestive function is affected; blood in the body is in a hypercoagulable state after eating, and those with coronary heart disease and angina pectoris move at this time, prone to form thrombus and induce myocardial infarction; high Patients with blood pressure, cerebral arteriosclerosis, and diabetes are prone to orthostatic hypotension and have dizziness, fatigue, fainting, etc. after walking after meals; those with gastric prolapse who walk after meals are prone to abdominal distension and nausea and vomiting. Therefore, patients with the above diseases should rest for a while before walking. It is generally believed that 45 minutes after a meal, it is advisable to walk for 20 minutes at a speed of 4800 meters per hour. At this time, calorie consumption is the fastest, which is most conducive to weight loss. If you walk for another 20 minutes after two hours, the effect of weight loss is better.
Ordinary walking Suitable for general health. Walk at slow speed (60-70 steps / minute) and medium speed (80-90 steps / minute) for 30-60 minutes each time. Elderly people with coronary heart disease, hypertension, sequelae of stroke , and respiratory diseases can be reduced to 20-30 minutes each time.
Walk fast at 90-120 steps / minute, 30-60 minutes each time. It is suitable for ordinary middle-aged people, healthy people and patients with chronic arthritis, gastrointestinal disease, and hypertension recovery.
Walk with swing arms at 60-90 steps / minute, with both arms swinging forward and backward, which can improve the activities of the shoulders and thorax. It is suitable for patients with tuberculosis, chronic bronchitis, emphysema and respiratory diseases, as well as patients with periarthritis and upper and lower limb arthritis.
Walking at the speed of 30-60 steps / minute, massage the abdomen with both hands rotating and massaging the abdomen. Each step is massaged for one week. The forward rotation and reverse rotation are alternately performed, each time is 3-5 minutes. This is a traditional Chinese health regimen. Qian Jin Yao Fang said: You can eat and walk in hundreds of steps, often rubbing your stomach hundreds of times with your hands … there is no harm to anyone. From a modern point of view, easy walking and gentle abdominal massage can promote gastric secretion., Strengthen gastrointestinal motility, help to treat indigestion and chronic gastrointestinal diseases.
When walking with the back of your arm in the back, put your arms in the Yaomingmen acupoint, walk slowly back to 50 steps, and then walk forward 100 steps. Repeated walking 5-10 times before one down. Suitable for elderly patients with mild dementia and neurological diseases.
Quantitative walking According to the required exercise intensity, specify a certain distance, travel speed, slope, number of intermissions and time. Exercise intensity is based on heart rate. 130-year-olds take 130 beats / min as the standard; 40-year -olds take 120 beats / min; and 60-year-old take 110 beats / min. Walk 30-60 minutes each time. It has a good effect on reducing abdominal fat, lowering blood pressure, and improving the lightness of the body.
Regardless of the method chosen, the amount of exercise and the intensity of exercise should be reasonably arranged according to factors such as physical fitness, physical strength, and physical fitness. Don t take the rush, you should gradually and consistently. The amount of exercise is controlled mainly by self-perception such as pulse, sleep, appetite and physical response. If the heart rate is standard, it should be kept at 100-120 beats / minute while walking, and not more than 130 beats. After 10 minutes of walking, the heart rate should be restored to only 10-15 beats / minute before exercise. Good sleep, good appetite, and no physical discomfort indicate that walking exercise is appropriate.