Benefits of walking

Walking is a kind of exercise between walking and race walking, in recent years, after dinner, the park walking team is getting bigger and bigger, this is because of the benefits of walking, then the correct posture of walking is how? The speed of walking should be controlled in what range?

The benefits of walking

Safe, simple and convenient

Walking is characterized by easy to grasp, not easy to suffer sports injuries, but also not subject to age, time and site restrictions, people of different ages can be carried out anytime and anywhere according to their own time.

Promote health

Walking can improve the balance of the limbs, exercise bone strength, delay the aging of the knee joint, and also improve calorie consumption, achieving a balance between nutritional intake and consumption.

Speed of walking

Usually, aerobic exercise, the target heart rate is maintained at about 60% of the maximum heart rate for more than 30 minutes, the body fat will be mobilized to provide energy for the body, in order to effectively achieve the effect of weight loss and fitness. To see the intensity of walking exercise enough, you can measure your own heart rate, in general, after walking heart rate Age = 170 or so is more appropriate.

The correct posture of walking

Walking to stand straight, relaxed shoulders, arms swing with. The correct posture is: look straight ahead, shrink the chin, close the small abdomen. To slightly straighten the chest and slightly tuck the abdomen, shoulders do not force, arms slightly bent, palms gently clenched fist, smooth sway. Power from the waist to move the feet, briskly take big steps. Land on your heels and kick out with your toes. The following are 5 targeted methods of walking for fitness. Big step: the back leg stomps hard, the front leg lifts upward, the muscles of both legs exert themselves, which is a veritable aerobic exercise. Weight loss walking method: hands crossed behind the head, chest, heels on the ground, toes up as far as possible, to avoid hip cocking. At first the heels may have a tingling sensation, which indicates that they need to do this exercise more. Hands up: hands up, slightly to the sides, this walking action can effectively exercise the neck muscles, to relieve cervical pain. High leg walk: each step, bend the knees, thighs raised flat, can exercise the waist muscle, shaping the hip line. Bouncing walking: ten toes force, and the ground contact with one foot to have a "grip" action, there is a feeling like bouncing yourself up on the right. This method can effectively promote microcirculation in the body.

Alternating fast and slow walking is more effective

Walking speed can be divided into slow walking (50 ~ 80 m / min) and fast walking (90 ~ 110 m / min). People who have just begun to exercise or the elderly and infirm can choose to walk slowly or slow walking, fast walking alternate exercise. Generally slow walking for 5 minutes, and then fast walking for 5 minutes, alternately, every 1 to 2 weeks to increase the amount of exercise by 10%. With the body's ability to adapt to enhance, you can also gradually transition to jogging instead of walking.

Walking enthusiasts how to choose sports shoes

Athletic shoes should be chosen lightweight, soft, thicker, flexible shoes, the curvature of the palm of the foot to match the foot, the toe still have a gap, the back of the foot is not too tight, a little behind the ankle part to fit. People who often exercise are recommended to change a pair of sports shoes for half a year.