Many people are now fascinated by this movement. Every day in the park and in the community, the “runaway†people are in an endless stream. In the WeChat circle of friends, there are friends who “sun walk†and “occupy†the cover every day. Is walking this sport suitable for everyone? Will not walk the joints for a long time? How many steps do you take each day?
Proper walking is good for your body
Cardiovascular walking can enhance heart function, making the heart beat slowly and powerfully; enhance blood vessel elasticity, have a certain role in regulating blood pressure; accelerate blood circulation, reduce the accumulation of triglyceride and cholesterol in the arterial wall and blood clots The formation reduces the incidence of myocardial infarction.
Moderate walking of skeletal muscles can increase muscle strength, strengthen lower limb bones and muscles, cause joint pressure changes during exercise, promote synovial fluid secretion, increase joint flexibility, prevent and delay degenerative arthritis, and maintain joint health.
Weight-control walking can consume excess calories from the body, increase the body's metabolic level, reduce body fat accumulation, and maintain proper body weight. In addition, walking has a certain role in improving the body's immune system, reducing disease, preventing and assisting the treatment of chronic diseases.
How many steps are appropriate?
Physical fitness The American College of Sports Medicine gives a minimum recommended range of health promotion and fitness (physique): 5400 to 7900 steps/day. People with weak health can achieve the goal of health promotion by walking 5,400 steps per day. For people with better physical conditions, they need more steps. The goal of health promotion can be achieved by walking 7900 steps. Of course, this recommended amount is required by a certain speed. If you can walk at a rate of 100 steps/minute, you can achieve the purpose of health promotion. That is, walking exercise should achieve moderate intensity.
Weight Loss If the purpose of the athlete is to manage weight through walking exercise and achieve weight loss, then there is a need to go a little further. Population-based studies show that male athletes need to walk 11,000 to 12,000 steps per day, and women need 8,000 to 12,000 steps. Of course, this step is also based on a pace of 100 steps/minute.
How fast is the pace?
Different walking speeds require different walking durations. There are three options: First, at least 30 to 60 minutes of walking at moderate speed (100 steps per minute) daily, and at least 150 minutes of physical activity per week. Second, a total of 20 to 60 minutes of walking is performed at a relatively high speed (about 120 steps/minute) per day, accumulating no less than 75 minutes per week. Thirdly, the above two kinds of speeds alternately carry out the walking exercise of a combination of medium and high intensity, and can walk every day for 30 minutes to complete a daily walk, and can also cumulatively accumulate the number of exercise steps in a day. However, each walk should last at least 10 minutes to achieve fitness.
The speed of walking should be determined according to its own situation, step by step, and avoid blindly accelerating.
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