Warm-up exercise before walking, walking is one of the best aerobic exercises. The method is simple and easy, and anyone can do it at any time and any place. It has no rules. Exercise is faster than walking and slower than running. Let's share the warm-up exercise before walking.
Warm-up exercise before walking 1 1. Pay attention to warm-up before walking.
It is recommended to do warm-up exercises such as stretching your arms and legs before walking, and then walk quickly after your body is slightly hot. Warm-up before walking can relax muscles and prevent physical pain after exercise.
2. Go quickly and pay attention to choosing the right shoes.
Shoes must fit when walking. For example, don't wear shoes with heels. You'd better choose flat sneakers when walking. Choose the right size shoes, not too tight, not too loose, so as to avoid premature foot fatigue and easy injury.
3. Apply vaseline before walking to reduce friction.
Because fast walking is a long distance walking, the intensity of foot movement is relatively large. Where there is much friction between feet and shoes, you can apply some vaseline or grease skin care products in advance to reduce friction and prevent foot injury.
Matters needing attention when walking quickly
1, let's go, don't give up halfway.
Don't stop for a walk while you're walking. This kind of quick walk is invalid. It is best to finish it in one breath within the set time, so that the effect is effective and the effect is the best.
2, fast walking attention is not equal to trotting.
Many people can't grasp the true meaning and rhythm of walking. Walking is not jogging, but has its own rhythm. You must wait for one foot to land before the other foot can move. If both feet touch the ground at the same time, it is equivalent to running and loses the meaning of walking.
3. Go quickly and master the effective walking steps.
Walking is a typical aerobic exercise, which mainly provides energy through oxygen metabolism. It requires that every time you walk, you must reach a certain speed and meet a certain exercise time, so that you can fully decompose the sugar in your body and consume the fat in your body.
Therefore, fast walking requires effective walking that meets the standards of aerobic exercise. To achieve effective steps, you must walk more than 60 steps per minute and walk continuously for more than 10 minutes. If you want to make the effective steps more accurate, you can use tools such as pedometer to help you calculate the steps more accurately.
4. Pay attention to walking lightly.
When walking fast, try not to bring anything with you, so as not to bring unnecessary burden to your body. Walking with load at first may make the trainer feel some effects. However, weight-bearing leggings, such as sandbags, are extremely limited in helping students improve their strength.
Weight-bearing training, such as tying sandbags, will make muscles unable to recover effectively, which is basically restrictive for fast walking, and long-term training will even make muscle fibers inert. Real strength training needs to relax after good muscle stimulation, so that the efficiency of fast walking will be improved.
Matters needing attention after leaving quickly
1. Be careful not to drink water immediately after walking.
Don't drink water immediately after walking, it will increase sweating and take away more salt. It is suggested to wait for 5- 10 minutes, and then drink a proper amount of water when the heart rate returns to normal.
Don't stop to have a rest immediately after walking.
Don't stop to rest immediately after walking, because the sudden stop of muscle movement will prevent blood from flowing back to the heart and cause cerebral ischemia. You can take a walk instead. After walking for a few minutes, your body will be buffered. It is advisable to pat or massage the calf and thigh after a brisk walk to relieve leg muscle stiffness, promote blood circulation and avoid leg thickening.
3. Pay attention to perseverance when walking.
If you want to lose weight by brisk walking, it is unrealistic to consume excess body fat in a week or a month. It is best to keep exercising every day for 40 to 60 minutes at a time. If you persist in this way for 2-3 months, the weight loss effect can also be clearly seen.
Warm-up exercise before walking 2 warm-up requirements
In spring, summer and autumn, a warm-up time of 10 minutes is usually enough before exercise, but at least it should reach the level of fever and slight sweating. Due to the low temperature in winter, the preheating time should be extended accordingly.
Can be extended to 15 minutes, 20 minutes, but also pay attention to prevent excessive warm-up. In terms of heart rate, it is best to reach 60-70% of the maximum heart rate (220 years old). If walking fast for 10 minutes can't warm up your body and sweat slightly, or you can't meet the requirements of warm-up heart rate, it means that the warm-up intensity is too low and needs to be improved, otherwise the warm-up effect can't be achieved.
Warm-up suggestion consists of two parts. Part of it is warm-up, and the warm-up actions learned in school are enough, such as knee-ankle rotation, running in place, turning back, jumping in and out, and squatting with bare hands. The other part is about the stretching of leg muscles. It is recommended to follow the sports App to do corresponding leg stretching and warm-up exercises before running (now many sports apps provide such video guidance for warm-up before running).
Can we take a brisk walk as a warm-up for the 5 km race?
With the above two discussions, let's take a look at the relationship between 10 minute walking and 5 km running. If ordinary people jog for 5 kilometers, I think we can use a brisk walk of 10 minutes as a warm-up, provided that the warm-up intensity is enough. However, in order to fully activate the energy and muscle flexibility of lower limbs, it is recommended to carry out special leg stretching exercises before running.
Some friends may take part in some long-distance running events, such as half marathon, 10 km race, etc. Therefore, there may be different running methods in the 5km running, such as variable speed running and alternating variable speed running. In this case, it is recommended that you do enough warm-up before running, because the warm-up intensity of 10 minute walk may be too small to meet the warm-up requirements.
Especially in winter, warm up before running, because the viscosity of muscles is greatly affected by temperature. Good warm-up before running can fully increase the muscle temperature of buttocks and legs, thus reducing stickiness, greatly improving the extensibility and flexibility of lower limbs, contributing to normal running level and improving running performance.
To put it simply, ordinary people can jog 10 minutes as a warm-up for 5 km running, but the warm-up intensity should be in place. Winter running, variable speed running, etc. There are obvious low temperature effects or exercise intensity requirements for the current 5 km run. It is suggested that special warm-up should be done before running, and the warm-up time in winter should be appropriately extended. Will you still give up warming up?
Warm-up exercise before walking 3 benefits of walking
Walking fast is a sport suitable for all ages, and the effect is amazing if you persist for half an hour every day. The benefits of brisk walking can effectively prevent stroke, which is the same as other fitness exercises.
In addition, it has a good effect on preventing diabetes, heart disease, osteoporosis and some cancers. The report pointed out that the so-called fast walking means walking 1 mile (about 1600 meters) in 12 minutes. If you walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%. There are people who have no exercise habits.
As long as you walk for 30 minutes every day from now on, you can also achieve good fitness results.
Reduce fat
People have many forms of fitness, including running, skipping, swimming and ball games. For these sports, walking does not require any sports facilities and equipment. You can exercise anytime.
However, you don't need these facilities and appliances to go quickly. As long as you spread your legs and open your arms, you can exercise and get rid of fat. This statement is not imagined at will, but proved by large-scale experimental research.
The subjects of this experiment are 173 postmenopausal women who seldom exercise at ordinary times. Their ages range from 50 to 75. These people are either overweight or obese, and almost everyone's abdomen is quite high, which is the result of fat accumulation.
They took part in the experiment of walking for 45 minutes every day to reduce fat organized by relevant departments, five days a week. The experimental results make these women very happy, because their abdominal fat and whole body fat have been significantly reduced.
The weight loss effect of brisk walking has also been recognized by medical experts. They say that more brisk walking can reduce the risk of heart disease, high blood pressure and stroke to some extent.
People should do brisk walking for five days and 45 minutes a week, and the intensity of exercise should be so high that their hearts beat faster and they can sweat, but they can still talk to people. Researchers believe that abdominal fat is most easily affected by exercise and reduced.
It should be pointed out that the goal of losing fat quickly is by no means achieved overnight. This kind of exercise needs long-term persistence and can't give up halfway. For the simplest example, there is a residential area where there are many people who work in offices. When these people are worried that they are getting heavier and heavier, they think of a way to lose weight by walking fast.
As a result, the fast-paced team grew up to dozens of people at most. They first walked around the building 10 times a day, and then gradually increased to 15 times and 20 times. After more than a month, many people feel that they have lost weight, breathed smoothly and walked fast.
stop
On the first day of spring, walking is a good choice. For people who usually lack exercise, it is not very scientific to start running, which is easy to impact the knee joint. It's different when you leave. Walking in the suburbs with fresh air can not only breathe fresh air, but also achieve the effect of exercising and burning fat. Experts suggest that a person's minimum daily exercise should consume 300 calories, which is exactly equivalent to the calories consumed by walking 10,000 steps.
point out
Prepare cold-proof clothes and comfortable shoes, do some moderate stretching and bending exercises, and walk for 5 minutes to speed up the pace. People who walk faster can walk about 120- 130 steps per minute. The amount of 10000 steps per day takes 1 and 5 hours, which can be completed in stages, and each walk is at least 30 minutes.