Explain fitness and fitness misunderstandings
Do n’t eat enough before exercise. Exercise should be done step by step. Do not twist the exercise by hand suddenly. Avoid taking a hot bath immediately after exercise. Exercise only when you feel good.Stop exercise immediately.
Stroke prevention: U.S. experts’ 14-year follow-up survey of 72,488 nurses showed that those who walked for 6 hours a week were less likely to have a stroke due to blood clots than those who did not walk or walked short40%.
Stroke exercise should be performed under the guidance of a doctor.
Prevent Diabetes: In addition to controlling your diet, brisk walking helps consumption and improves your metabolism for a day, thereby promoting weight loss.
Walking also prevents slight deposits, which helps to maintain a beautiful body shape.
Those who are overweight and want to lose weight should walk more than 1 hour a day.
Preventing Diabetes: Recent research confirms that an active lifestyle, including brisk walking for 30 minutes a day, prevents diabetes, and can control the development of diabetic patients with poor glucose absorption.
Preventing osteoporosis: Studies have shown that women who often walk while adolescents and pay attention to calcium supplementation rarely develop osteoporosis in adulthood.
Prevent arthritis: Walking can strengthen the muscles around the joints, thereby reducing joint pain.
Walking in the water is also very beneficial for joints.
◆ Fitness walking can keep your body happy for ten minutes. Keeping a good mood, walking helps break down depression.
One study confirmed that patients with depression do not take medicine and instead walk daily, and after 10 months are much relieved than those treated with antidepressants.
Fitness experience talk (1) communication, I choose to walk Lingling, 27 years old, an English teacher in a primary school, I personally think that walking is a feasible way to keep fit.
I have never participated in any weight loss class or bodybuilding class, but I have maintained a good figure, and I think it all benefited from the unhurried walking.
In addition, I think walking with my boyfriend is a good opportunity for two people to strengthen communication.
Since two people usually spend less time together, we all cherish those time for a walk together.
He will tell me about some problems at work, and some conflicts and confusions in dealing with interpersonal relationships. I also often tell him interesting things about the students in the class.
In this way, we can share our troubles and share happiness while walking.
Talking about fitness experience (two) fitness walking, 70-year-old is still like the young man Song Bo, 72 years old, retired cadres I have always believed that fitness walking has the effect of extending life.
Now I have more than 70, but my waist is not sour, my back is not fat, my hair is not white, my voice is not dumb, my ears are not listening, and my movement is not slow.
Sometimes when I meet friends during exercise, they all say that I look like I am 50 or 60 years old.
Now BMW has real benefits for the elderly: ride for free with your old card.
However, my wife and I chose to walk every short distance.
Fitness walking also has another benefit, that is, feeling good.
I used to be mechanical, and later I became fascinated with writing, novels, essays, and essays.
As these words appeared in the press, I was relieved.
Because I know it’s the fitness walk that inspired my creative inspiration.
My experience is that fitness walking can move your legs and brain, which can promote health.
Fitness walking is still a feeling.
Walking alone is a dialogue between mind and soul, thinking, expecting, remembering, and missing.
The two walk, especially when walking and chatting with their husbands, in a relaxed mood. They can better appreciate the joy of life and forget all their troubles.
Let ‘s start walking together now. Fitness walking equipment essential shoes: the most important equipment for fitness walking is a pair of suitable shoes.
Choose the right shoes according to your foot type.
Absolutely, there are three types of human feet: standard, one-foot and high-arch.
The initial arch of the sole of the foot is small, and the foot discomfort tends to tilt inward when running. Therefore, when buying shoes, you should choose sports shoes with good arch support, arches in the shoes, a hard heel, and a straight sole cutting line.
For arched feet, the arch is high, and the arch is difficult to get close to the ground. Shoes with good shock absorption and support performance, such as shoes with air cushions on the heels, should be selected to reduce the damage to the brain caused by the shock.
It is best to buy shoes at 3 or 4 in the afternoon, because the feet are slightly swollen due to congestion. When trying shoes, wear cotton socks on one foot, new shoes on one foot, and old shoes on the other.To comfortable fit shoes.
Patients with diabetes are prone to complications, so you should choose comfortable and soft shoes, preferably shoes with adjustable laces. Socks: You should wear cotton sports socks when walking, and the size is right, not too tight.
Clothing: Large cotton T-shirts and trousers are preferred.
The basics of fitness walking The basics of fitness walking are: two feet should go straight, knees straight when one leg is kicked backward, knees bent when the other leg is swinging forward, with the whole foot on the ground, and then straighten again in an instant.
The upper body is naturally upright, the chest is raised, the eyes are looking up, and the arms naturally swing back and forth with the movement of the legs.
The intensity of the fitness walk The speed of the fitness walk can be grasped by “heart rate during exercise”.
The expert provided a formula for calculating the “heart rate during exercise”: maximum exercise heart rate = maximum heart rate × 0.
9, minimum exercise heart rate = maximum heart rate × 0.
6, the maximum heart rate in the above formula = 220-age.
And experts believe that the general exercise center rate should be 65% of the maximum heart rate?
75%, reduced intensity exercise is more beneficial to improving health.
During the fitness exercise, the exerciser feels full of fever, moderate sweating, faster heart rate but not uncomfortable, faster breathing but not sulking.
After walking, I feel a little tired. After a short rest, my heart rate and breathing basically return to normal.
Experts point out that fitness walking requires people to start at 80?
110 meters speed brisk walking, each fitness walk must be more than 30 minutes, exercise at least 3 times a week to achieve the effect.
Fitness walking tricks and multi-effects “Eight fitness walking steps” have shown obvious effects on lowering the total blood pressure, blood sugar, and blood pressure of the human body.
★ The first step: striding usually takes an hour to walk, and the effect of striding for 20 minutes is incomparable!
Because when striding, the whole body muscles participate in the exercise, and the amount of exercise is very large. In addition, the amount of blood circulation can also increase when the muscle is exerted.
So if you really want to practice fitness, you must take a big step first.
The advice for everyone is: men walk 100 meters in no more than 100 steps, while women walk 100 meters in 110 steps, which is usually 10 times larger than our usual walk.?20 cm.
★ The second step: “10:10” to move the arm horizontally, such as the clock hand at the “9:15” position, and then tilt the arm upward, this position is “10:10”.
“10:10” walking is very chest-high, with your arms raised to the “10:10” position of the clock. If you insist on walking 200 steps a day, the cervical spine will be effectively trained.
★ The third step: There are two methods of breathing exercise during walking: one is to breathe freely while walking; the other is to step on the rhythm of “one, two, three, four” during walking, the first, two,Three-step slow inhalation, deep inhalation, fourth-step fast exhalation, cyclic replacement, increasing the probability of switching between oxygen and carbon dioxide exchange, built-in whole body oxygenation, effectively improving lung function.
★ The fourth step: Twisting while walking. When the old man walks, there is nothing to twist. Twisting is a benign massage of the internal organs. In the old saying, “shaking his head and twisting his tail”.
Elderly people have poor flexibility in waist and neck joints. Walking and twisting every day is very effective for patients with poor stools.
★ Fifth step: Many elderly people who walk with high legs never practice leg lifting.
For the elderly, the strength of the lumbar muscles is very important, and walking with high legs can exercise the strength of the lumbar muscles.
If you insist on raising your legs and walking 100 steps a day, you will find that you are not afraid to take the steps.
★ Sixth Step: Seriously Everyone has not gone down The function of the elderly nervous system has been very terrible, I hope everyone will take it seriously
Every step you take, you have to think about your feet and ten toes.
In this way, the brain will control every movement of the toes and repeatedly exercise the nerves, which can improve the breakdown of the nervous system and effectively prevent cerebellar atrophy.
Seventh step: “Bouncing” walking with both feet forward, ten toes every step, especially the big toes, to bounce people up.
There are several gains in “bouncing” walking. The first is to exercise toenails, the second is to exercise arches, toes, and even inhibit knee eversion.
★ The eighth step: walk backwards and backwards with a reference object, pay attention to safety.
The upper body is straight, the legs are naturally inclined, the forefoot touches the ground and then transitions to the full foot, and the arms naturally swing to maintain the overall balance.
Use your toes and paws to the ground carefully, with the center of gravity in front to prevent falling.
Walking like this can strengthen the waist and leg muscles, enhance balance, and consume more oxygen than normal.
Don’t go into the misunderstanding of fitness walking. Although fitness walking is a sport that is beneficial to the human body, if you don’t pay attention to the methods, it is easy to enter the misunderstanding.
Misunderstanding 1: Fitness walking in the morning for morning exercise is actually appropriate.
Let’s first look at the external factors: First, the plants inhale oxygen at night and exhale carbon dioxide.
Therefore, where there are many trees, calcium carbonate is collected in the morning.
The second is that the anomalous temperature inversion layer at night causes poor air quality in the early morning.
At night, the wind speed is small, a temperature inversion layer appears in the air several tens of meters near the ground, the atmosphere is stable, and the parasites stay above the ground surface, making it difficult to spread.
In autumn, winter and spring, the near-surface inversion layer is most difficult to spread due to air pollutants at around 6 in the morning.
The third is cold in the early morning, which can induce vascular arteriosclerosis, aggravate complications, and cause vascular embolism or myocardial infarction.
The results look at the internal factors of the human body: because there is no drinking water overnight, the blood is thick in the morning, increasing the risk of vascular intervention; the sympathetic nerve excitement increases after waking up, the heart rate increases, and the heart itself needs more blood;
10 o’clock is also the time of the highest blood pressure in the day, so the morning is a time of stroke and myocardial infarction, medically called “devil time”.
Therefore, it is not appropriate for us to exercise in the morning.
You can do light exercise in the morning, such as doing radio gymnastics, playing Taijiquan, dancing swords, walking, etc.
Misunderstanding 2: The problem of not eating before fitness must go from person to person.
It may actually be better to start exercising after eating.
Doing some gentle exercise after a meal can consume more doses.
Therefore, it is medically reasonable to take a walk after a meal.
Misunderstanding 3: As long as there is a way to go Many citizens like to walk around their homes as a way of fitness.
In fact, if there is a lot of traffic in the environment and the environment is polluted, it would be better to walk in this environment.
It is a harm to the body.
If you want to achieve the effect of fitness, you must choose a car flow, a small amount of traffic and better green places for exercise.
The four seasons for fitness walking Spring: Avoid the timing of morning and evening temperature decrease.
When walking, don’t take off your clothes immediately after your body is hot and sweaty.
Summer: Avoid the afternoon and choose the evening.
You should wear sunglasses and a sun hat. You should not eat cold drinks while walking. You should drink a moderate amount of water and carry heatstroke supplies with you.
Autumn: Be prepared to prevent joint ligament strain and increase or decrease clothing in a timely manner.
Sooner or later the temperature is low, it is not appropriate to wear too little.
Do not wear sweaty clothes to live in the wind after exercise.
Winter: Warm-up activities should be sufficient. Wipe off sweat and change clothes, shoes and socks, and wear a hat at the same time after exercise to prevent displacement and loss.
Choose to run in a sunny, windy place for fitness, stick to the right amount of exercise, and don’t force yourself when you feel unwell.