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In fitness exercises, both walking and walking have many effects. Of course, insisting on walking and walking is beneficial to a person's body, such as improving physical fitness, losing weight, etc., but there are also some differences between walking and walking. of. What is the difference between walking and walking?
What is the difference between healthy walking and walking
The walking speed is faster than the normal walking speed, and the stride length should be slightly larger. The general speed is usually maintained at about 6 kilometers per hour. Compared with the general walking, the walking speed has its unique advantages.
1. Fully develop upper limb strength: Generally, walking mainly relies on the hips and lower limbs to drive the feet alternately. The upper limbs have a small range of motion, which mainly plays a role in assisting the movement of the lower limbs and maintaining body balance. When walking, the arm must not only maintain the balance of the body, but also play a role in driving the body forward. The swing range of the arm is increased, the swing force is strengthened, and the upper limb strength can be fully developed.
2. Consume more calories: walking has a large range and fast speed, which can almost mobilize the muscles of the whole body to exercise together, so it can consume more calories.
3. Better exercise effect: Compared with normal walking, it can exercise more muscles when walking, travel faster, and relatively accelerate the speed of blood circulation. It has effects on cardiopulmonary function, bone quality, muscle strength, physical strength, endurance, etc. It has a significant improvement effect, so it can better make the body get a comprehensive exercise.
How many kilometers is appropriate for a daily walk
It is generally believed that you insist on 30-60 minutes a day, about 3-5 kilometers, 5,000 to 8,000 steps, if you can't persist at one time, you can do it in multiple times depending on your physical condition. Walkers with good physical ability through 3-6 months of walking exercises will strive to reach 10,000 steps per hour per day. At least 4-5 times a week, persevere. In short, the appropriate amount of exercise should be selected according to age and physical condition, that is, the appropriate walking speed and duration. Studies have found that for most people, striving higher than 120 steps per minute has a significant exercise effect on the body. Pay attention to the stride length not too large: too large a stride length can cause soreness in the calf and buttocks muscles, leading to unnecessary damage.
The correct way to walk
1. Gait speaking from the walking posture, the upper body posture is required to be basically upright, looking forward, the neck muscles are relaxed; the arms swing forward and back naturally. At present, the common mistakes are many middle-aged and elderly people who exercise by walking. They walk with their chests hunched and bent arms and legs. This kind of walking posture is wrong. For example, when walking for a long time, back pain will occur instead.
2. One type of gait frequency is relaxing walking. The walking distance should not be less than 2 kilometers, and the walking frequency should be less than 50-70/min. During aerobic walking, the gait should be relaxed and light, and exercise 3 to 5 times a week. The gait needs to be relaxed and light when performing aerobic walking. The other is the fast-walking style, with a distance of 3-5 kilometers; the step frequency is about 150 steps/min; the gait is balanced forward, 3 to 4 times a week. The best time for a walk or brisk walk is 3 to 9 pm.
3. Foot landing technique and step-shape heel landing, roll to the forefoot, and use your toes to push off the ground. It is required that every time you take a step, you must use your toes to carefully push off the ground. This has two meanings, one is to increase the energy consumption of exercise, and the other is to increase the strength of the ankle and toe. This is very important for improving the behavioral ability of the elderly (preventing falls). The change of the body's center of gravity when walking is also an important factor. Strictly speaking, when the elderly cannot walk with their feet in a straight line, it indicates that there is a problem with the human body and menstrual system (the cerebellum or the brain is diseased or atrophy).
4. Breathing method Breathing method generally uses mouth and nose to breathe at the same time, mainly mouth breathing. Breathing must have a certain rhythm during exercise, generally two steps one exhalation and two steps one inhalation. The breathing method generally uses the mouth and nose to breathe at the same time.