Walking exercises stress "four points" taboos need to remember
Walking exercise is a very meaningful bodybuilding activity, including walking, walking slowly, walking and walking. Ancient physicians believe that walkers, scattered and undisciplined, and stand upright, and stand upright, must have a leisurely state. Walking can also be used to rejuvenate God and present a state of “climbing the airâ€.
Four minutes walk
Ordinary walking applies to general health care. Walk at a slow speed of 45-55 meters per minute and a medium speed of 60-70 meters per minute for 30-60 minutes each time. The elderly can be reduced to 20 to 30 minutes each time.
The quick walking is performed at a speed of 70 to 90 meters per minute. The two arms are swung back and forth to increase the activities of the shoulders and thorax. Particularly suitable for patients with pulmonary tuberculosis, chronic bronchitis, emphysema and other chronic respiratory diseases and frozen shoulder, knee arthritis patients.
Fade belly walk at a speed of 25 to 45 meters per minute, with both hands rotating to massage the abdomen, each step massage for a week, forward reversal and good. Easy walking and gentle abdominal massage can promote gastric secretion, strengthen gastrointestinal motility, and help treat indigestion and chronic gastrointestinal diseases.
Quantitative walking, based on the required exercise intensity, defines a certain distance, speed, slope, number of intermediate breaks and time. This has a good effect on reducing abdominal fat and lowering blood pressure. However, no matter which method is chosen, the amount of exercise and the intensity of exercise should be determined according to one’s physical fitness, physical strength, and physical fitness. Do not behave rashly, and you should follow a gradual and sustained approach. The control of exercise depends mainly on pulse, sleep, appetite, and physical reactions. If you have good sleep, good appetite and no discomfort, it means that the amount of walking is appropriate.
There are four taboos on foot
Avoid excessive intensity walking as a kind of exercise, requiring a certain amount of exercise, but to moderate, can not be excessive, the heart rate should be 100 to 200 times per minute is appropriate. Specifically, each walk 30 to 60 minutes, take 8000 to 10000 steps a day. "Walking to work", "100 steps after a meal," and "Walking into nature on a Saturday and a Sunday" should be promoted, and the combination of walking and modern lifestyles should be organically combined.
Avoid boisterous environment in a quiet, lush place to walk, not only beautiful and comfortable environment, but also in the air, oxygen, anion and more, can play to eliminate brain fatigue and promote heart and lung function, long-term adherence, but also can delay aging.
Avoid dim vision in the road flat, spacious and bright, sunny place to walk, can eliminate visual fatigue, make people feel comfortable and spiritually happy.
Avoid air pollution in the fresh air, odor-free places to walk, make people feel good. If you exercise in a place with serious exhaust, haze, and crowdedness, you will have more damage to your body, and you may even lose it.
Walking notes
Walking on the lower extremities is the main sport. You must choose good sports shoes with good air permeability and comfortable uppers. The shoes should have soft soles, wide heads, and elastic insoles. Shoes that are too small and too narrow tend to scratch and foam the foot. The shoes are light, strong and durable, and the stability of the soles is good when they fall. People who have athlete's foot or athlete's foot must also pay attention to cotton socks when they are exercising, and the insole should be kept clean and often dry.
Don't worry too much about the influence of climate and temperature (except for extreme weather) on foot. Whether it's a rainy spring, a sunny summer day (of course, it's best to be done in the evening), a fall autumn, or snowfall. In winter, walking has a lot of fun.
What needs to be emphasized is that although the load of walking exercise is not great, it cannot be taken lightly. If the body is over-stressed and the nerves are too tight, adjust it by walking. The load and strength should not be too great. Walking on heavy objects, pay attention to prevent waist sprains. People with various chronic diseases or obesity should pay special attention to walking safety. It is important to note here that the elderly and the infirm must go hand in hand; hyperlipidemia with severe cardiopulmonary insufficiency, and hypertension associated with a diastolic blood pressure greater than 14.6 kPa (110 mm Hg), must not be taken for a walk.
For patients, the walking distance, speed, and choice slope should be determined by their own physical strength and condition. They cannot be accelerated too fast; if the condition is severe, the initial walking distance and speed can be lower, such as from 200 meters. At the beginning, the speed can be slower than 80 meters per minute. Some people think that walking in the early morning or 1 hour after dinner and walking away from the street is more beneficial. The duration of walking should be planned by sports medicine experts, gradually increased, step by step, and expensive; adherence to hyperlipidemia, severe cardiopulmonary insufficiency, and severe hypertension should not be performed outdoors; extreme fatigue may occur during exercise. Or the original symptoms are worse, exercise should be suspended and must not be forced.
A study of sports medicine shows that walking at least 3 kilometers a day can reduce people's risk of hospitalization due to severe episodes of respiratory disease; a long-term flow adjustment at the Brigham and Women's Hospital in the United States shows that middle-aged men walk for a short week After the age of 50, it is expected to reduce the risk of fractures, especially the hips. Researchers at the University of Pittsburgh in the United States found in a study that people who insisted on walking 40 times a week for three times, including the hippocampus The inner core area of ​​the brain has grown by up to 2%. This growth is equivalent to a two-year-old brain. Researchers at the University of Bristol in the UK observed that people walking and drinking tea at noon have more pressure in the afternoon. This may be due to the fact that during this period of time, people are more open in their walks, freed themselves from excessive self-consciousness, and promote the production of beta-endorphin in the brain. This makes people feel happy.
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