Walking exercise fitness tips

I believe everyone is familiar with walking. There are many benefits of walking. Regular walking can not only improve our body's immunity and disease resistance, but also help lose weight. In addition, walking can also prevent and treat cervical diseases and high blood pressure, high blood sugar and other diseases. Therefore, walking is deeply loved by people. In fact, there are many details to pay attention to when walking. Below we introduce the techniques of walking exercise and fitness.

Walking for fitness is recognized by some famous medical and health experts as a new concept of health preservation in the 21st century. This kind of walk requires not to be too leisurely and gentle, and its characteristics are:

The duration can be either long or short - Walking is a form of exercise for losing weight, reducing blood lipids, and preventing cardiovascular disease, and its effectiveness can be either long or short. Most scholars believe that each walk should be no less than 40 minutes, because walking consumes about 50 kilocalories per kilometer, and sugar is initially used, followed by fat. If the time is too short, the purpose of burning fat and lowering blood lipids cannot be achieved.

Speed ​​is not about fast or slow - walking has been proven to significantly reduce the risk of many diseases. And the vast majority of studies show that leisurely walking is rarely effective. According to an eight-year study on exercise and heart disease conducted by Harvard University on more than 70,000 women aged 40-65, a leisurely and casual walk has almost no effect on reducing the incidence of heart disease. Only brisk walking can reduce the risk of disease by 35%-40%. What is brisk walking? You should walk 90-120 meters per minute, or 6,000 steps in an hour.

When it comes to walking, you can’t just do it for three days and rest for two days - while paying attention to the time and speed of each walk, you should also pay attention to the number of walks per week. It will be more beneficial if you insist on walking at least 4 times a week. A survey of 7,500 people showed that in terms of the impact on blood lipids, those who walked more than four times a week, and walked nearly 10,000 steps a day, had 10% higher levels of beneficial high-density lipoprotein than those who walked less than three times a week, and walked less than 2,000 steps each time.

When taking a walk, it is more beneficial to lean forward - Japanese scholars believe that walkers should change the old concept of holding their heads high, leaning their center of gravity backward, and walking in a "gentle and elegant" gait. You should walk with your waist center of gravity placed on each step you take, and actively use the muscles of your whole body when walking. This kind of "hurrying" walking shifts the center of gravity forward and uses the muscles of the whole body, which reduces tension in the waist muscles and is therefore helpful in relieving low back pain and shoulder and back pain. This gait also helps reduce body fat because it increases the strength of the buttocks and inner thigh muscles by 3 times.

It’s never too late to start walking - the health benefits of walking for the heart are not less beneficial just because you start late. Scientists conducted a study on a group of lazy women who lay on the couch all day and did not exercise before the experiment. The study showed that at the end of the 8-year experiment, their risk of heart disease was not much different from that of those women who had been exercising in the past and participated in the experiment at the same time. This shows that it is never too late to start walking for fitness.

In the above article, we introduced the many benefits of walking. Walking can not only improve our immunity but also prevent many diseases. Although walking is simple, there are many skills we need to learn. The above article introduces the walking exercise and fitness techniques in detail.