Health is not everything, but without health there is nothing. The stage of 40 to 55 years old is a high-risk period of physical health, work, family stress, most of the disease in this stage of the outbreak, is the most should take into account the body, strengthen the exercise of the age group. Finding a suitable way to exercise and developing healthy exercise habits is related to the length and quality of an individual's life course, so the importance and necessity of fitness has long been recognized by everyone***.
Ancient China has a "hundred steps after meals, live to 99" folk proverb, this simple fitness concept is also generally accepted, compared to ball games, swimming, etc. on the field, equipment requirements, running, climbing, stair climbing, etc. on the knee damage, square dance and other dance needs to be organized and learn, so the walking form of exercise is the most important.
Walking is a form of exercise that has become a way of fitness for more and more people because of its simplicity and ease of use, the absence of any threshold of entry, the controllability of the intensity of time, and its suitability for both young and old.
Is walking a simple step to walk up so simple? Many experts have proposed to walk to have the correct posture, to burn off how many calories, to walk at least how long, how far the distance, how to calculate the intensity of the exercise and monitor, in order to achieve a better effect of exercise.
Today, I listened to Prof. Zhao Huanbin of Hebei Normal University speak on "scientific fitness principles and methods" and learned a lot of scientific fitness knowledge and methods. Before I went to the lecture, I played at least 50 points on my own walking method in the past, but after the lecture, I felt like I had to make a big fork in my scorebook and give myself a round zero.
I feel like I'm representative of the wrong way of walking, and many of the wrong methods and concepts are basically there.
1, blind pursuit of steps
Now there are step counting functions on cell phones, and at the same time derive a lot of step-related projects, and even competitions. Recently, I have been enrolled in the Alipay sports service inside the "walk to get red envelopes" as well as the QQ sports bonus race, in order to complete the number of steps required by the competition to take some similar shaking the phone such as "cheating" means.
2, adhere to the wrong posture
Walking should be distinguished from walking, otherwise it does not achieve the effect of exercise fitness. And usually walk posture if there is no difference, even if you walk more steps, it is difficult to achieve the desired effect of exercise, but also likely to cause muscle and bone damage because of the wrong posture.
3, no exercise intensity
The exercise that does not reach the minimum value of exercise intensity can not be called exercise. Therefore, most of the time walking is actually just a walk, and the exercise load does not reach the purpose of exercise at all.
4, exercise with distractions
Walking while looking at the phone has almost become the norm, even in the process of exercise, but also because to go to grab a few small red packets and from time to time to look at the phone screen; in order to pass the time of this slightly boring exercise, wearing headphones to listen to the song of the wine has become a lot of people's choices.
5, there is no correct concept of exercise
In other words, it is the lack of correct understanding of the scientific and rational arrangement of sports, that simple walking fitness simply do not need to learn any theoretical knowledge, that even if it is not as scientific as you can play a certain effect of exercise.
So how is the correct walking? I briefly summarize Professor Zhao's views.
1, to the sternoclavicular joint as the axis of swaying arms. Most people answer the question of "what is the center of the arms swaying when walking", and intuitively answer that the shoulder joint is the center. However, the correct posture should be centered on the sternoclavicular joint, which is located in the middle of the two collarbones. Walking like this, the two arms sway a lot, can play a better exercise effect.
2, exercise to achieve the minimum exercise intensity.
Prof. Zhao gave a formula for calculating the intensity of exercise, according to which you should monitor your heart rate during exercise to ensure that every exercise can play a substantial role in promoting health. Simply put, the intensity of walking should be such that you are slightly out of breath when you walk and talk. Prof. Zhao took himself as an example, he walks 10,000 steps a day, of which 2,000 to 3,000 are to run up.
3, do not blindly pursue the number and pay more attention to the quality
WeChat circle of friends has a sports ranking, is to walk the number of steps ranked, more than 10,000 steps font is red, every night, you can see the red string, visible, walking fitness has become part of everyone's life. The goal of 10,000 steps a day cannot be reached simply by carrying a cell phone anywhere and anytime and not wasting a single step. It is recommended to split 2-3 times a day to complete an hour of exercise, each exercise process of moderate intensity continuous activity for at least ten minutes.
I tried following the teacher in class today, and my shoulders were sore in the evening.
So shake it off, take a step forward, and let each step of the fitness path burn the excess calories in your body!