The pace of modern life is accelerating, many people's bodies are in a subhealthy state, and over time, it is easy to be found by the disease. Exercise is the best way to strengthen the body, brisk walking is a good choice, so let's take a look at the correct way to brisk walking.
How to be considered a brisk walk
To be within 20 minutes to 25 minutes, walk 2 km; feel the heartbeat accelerated, but not rushed; breathing began to feel will deepen, but still able to talk without shortness of breath; feel slightly sweating, body temperature increased.
Quick walk wearing the right shoes
The shoes chosen for brisk walking should be wide at the toe and comfortable at the heel without scraping the feet; to have an arch, and good enough support and protection at the bottom of the foot; the heel part outside the shoe should be stable and provide enough protection; the sole should be non-slip and the shoe should be flexible; to wear socks, preferably sweat-absorbing and breathable cotton socks.
Quick walk warm-up exercise
Quick walk before the start should be appropriate stretching exercises, so that the limbs get warmed up, the first 10 minutes can walk a little slower, the sudden strenuous exercise may lead to strains or falls.
Quick walk posture
1, head up, chest up and abdomen. Head up and chest out, so that the ears, shoulders and hips remain in the same vertical line, so that the posture can make you breathe more smoothly. In addition, the chest hunched posture may lead to low back muscle fatigue.
2, swing your arms. When walking fast arms need to swing up back and forth and as close to the sides of the body as possible. Elbows naturally bent, the shoulder joint as the axis of the back and forth swing arms, swing up when the fingers reach the height of the shoulder, down the fingers to reach the position of the trouser line.
3, the step should not be too big. Step too big will increase the risk of joint injury because the cushioning of the foot becomes poor when walking with this gait, which can aggravate joint damage for people with bad knees.
4, slowly stop. Fast walk the last 5-10 minutes do not suddenly stop the movement, but should gradually slow down, so that the heartbeat gradually returned to a calm state.
Quick walk to control the intensity of movement
The process of brisk walking, to control the speed, both to achieve the purpose of exercise and to avoid excessive exercise intensity. The appropriate amount of exercise is slightly sweating after exercise, slightly feel muscle soreness, but the soreness disappears after rest.
Warm tips
People with chronic diseases, such as heart disease, respiratory diseases, or people with bone and joint diseases, it is best to exercise under the guidance of a doctor. Exercise process, if any discomfort, should stop in time, and seek medical help. In addition, brisk walking before and after the exercise should also pay attention to timely hydration.
