Key points to be mastered in walking.
1. Do some stretching or light exercise to "warm up" before exercise, and then start training. After training, some "recovery exercises" should be carried out to prevent muscle, ligament or joint injury.
It is best to choose a place with fresh air before or half an hour after meals. You can start by walking for 20 minutes every day, at least three times a week. After that, you can gradually increase the walking time and weekly training frequency. After 3 ~ 4 months, you can walk for 45 minutes every day and train for 5 days every week.
3. Exercise with general intensity and moderate intensity is the mainstay. Middle-aged and elderly people should first carry out moderate-intensity walking exercise, and then transition to moderate-intensity walking exercise after several months of exercise adaptation.
4. Walk in a "mutual help environment". If you are a couple or several partners, you will feel very comfortable. Therefore, in order to make walking exercise last longer and reduce sports injuries, patients should exercise with their families, friends or neighbors.
In addition, medical experts have found that the incidence of cardiovascular diseases, neurasthenia, thrombotic diseases and chronic motor system diseases of people who commute and travel on foot for a long time is significantly lower than that of people who like cycling. As a sport, walking has many benefits. It can strengthen the muscle strength of legs and hips, improve the defense ability of muscles, eliminate sprains or spasms, make trunk muscles move, thus improving the posture of spine, and can prevent back diseases, reduce the load of knees and hip joints, prevent bone degeneration and prevent osteoporosis. Experts pointed out that walking can enhance the elasticity of blood vessels and reduce the possibility of blood vessel rupture; Enhance muscle strength; Promote blood circulation and better metabolism; Enhance heart function and make people's heartbeat slow and powerful; Enhance endurance and make people cheerful; Reduce the possibility of fat and cholesterol accumulation on the arterial wall, and reduce the possibility of thrombosis and myocardial infarction; Lowering blood sugar and reducing the possibility of transforming blood sugar into fat; Lower blood pressure and reduce the incidence of heart disease.
However, walking also requires skill. The correct way to keep fit is to hold your chest out, stride, and walk about 60~80 meters per minute. Your arms should be bent at right angles, and your eyes should be kept at the point where the walking distance is 4 ~ 5 meters. Go straight, don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies according to the physique, and it is generally appropriate to have a slight sweat and a heart rate of about 100 times per minute. As long as you persist for 3 weeks, you can see obvious results.
When walking, you can take off your shoes and walk barefoot on sand, boardwalk, pebbles and grass. In this way, the reaction area of the foot will be affected by * * *, eliminating spasm and relieving headache symptoms. If you don't have those conditions, you can walk the floor indoors, let your feet touch the floor directly, and feel the taste of walking barefoot. But remember, walking barefoot can only be done occasionally, otherwise the load on the soles and joints is too great, which is not good for your health.
Riding a bike is more beneficial to your health than hiking. It depends on the distance, whether the activities are limited and so on. Because riding a bike is faster and more labor-saving; Walking is slower and more laborious. Excluding these factors, walking is better than cycling. Because there are still great defects in the design of bicycle seat, especially the front part of the seat will bring some physiological harm to people, especially to men's prostate. It is recommended not to ride a bike for too long.
Cycling and hiking belong to aerobic exercise, mainly depending on the frequency of walking and the posture and frequency of cycling. Aerobic exercise is not mainly to exercise muscles, but mainly to exercise cardiopulmonary function and body balance and burn fat. Aerobic exercise or anaerobic exercise, such as going to the gym to practice equipment. Cycling and hiking all year round are not harmful to your health, but you should divide your time and do what you can.
Don't strengthen exercise when you are very tired, which will only bring greater burden to your body!
Don't do the above two things in a humid environment, especially in winter, because it is easy to catch a cold! And don't travel too early, because the air quality in the morning is very poor (that is the waste air left over from the night before)! Inhale the body and produce more garbage! Especially people who live in cities.
If you want to get a healthy and effective way to exercise, you must form the habit of exercising on time. Life is simple and the happiest!
What are the health benefits of cycling? Riding a bike for exercise has many advantages.
Bicycle is a very common and convenient means of transportation in China, and people often use it for work and outing. According to the research results in recent years, cycling, like running and swimming, is an endurance exercise that can improve people's cardiopulmonary function.
In foreign countries, cycling fitness is in the ascendant. Take the United States as an example According to US News and World Report, there are 20 million people in the United States who ride bicycles to keep fit, and the number of people who participate is increasing. The ratio of 1987 to 1986 increased by 30%, and the ratio of 1988 increased by 36%. France, Germany, Belgium, Sweden and other countries have also attracted thousands of people to ride bicycles to participate in the fashionable sports tourism pastime.
1. fitness function
(1) can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is contralateral exercise, and both legs alternately pedal, which can develop the left and right brain functions at the same time and prevent premature aging and negligence.
(2) It can improve the cardiopulmonary function, exercise the muscle strength of lower limbs and enhance the whole body endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly.
(3) you can lose weight. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.
(4) can improve sexual function. Riding a bicycle for 4-5 kilometers every day can stimulate the secretion of estrogen or androgen, enhance the efficacy, and contribute to the harmony of husband and wife's sexual life.
(5) It can prolong life. According to the investigation and statistics of relevant international committees, among all kinds of occupations in the world, postmen have the longest life span, one of the reasons is that they often ride bicycles when delivering letters.
Cycling can be done not only outdoors but also indoors. When indoors, it is generally necessary to use special fitness equipment such as stationary bicycles or booster bicycles. Conditional families can buy their own cars and put them on the closed balcony for this fitness activity. You can also use an old bicycle with double brackets, and you can hang the rear wheel of the bicycle and ride it after it is completely fixed. Carrying out this sport indoors can reduce riding injuries caused by traffic jams or uneven roads outdoors.
2. Precautions:
Pay attention to the correct riding posture when cycling. First, adjust the height and handle of the bicycle seat. Adjusting the height of saddle can avoid abrasion or tumor-like hyperplasia of subcutaneous tissue on the inner side of thigh root. Adjusting the handle helps to find a good posture to avoid pain. When stepping on the pedal, the position of the foot must be appropriate and the force should be uniform. If the position of the foot is improper and the force distribution is uneven, it will cause pain in the ankle and knee joints. In addition, always change the position of the handle and pay attention to a certain rhythm. You can alternately take fast riding and slow riding.
3. Grasp the amount of exercise:
The amount of exercise for riding a fixed bicycle indoors. Mainly depends on speed. The speed can be determined according to the number of pedaling per minute, and the symbolic riding distance per minute can also be calculated according to the circumference of pedaling wheels. Generally, after riding for a few minutes, you should stop and count the pulse rate within 1-2 seconds in order to master the amount of exercise. If the pulse rate is too fast, it means too much exercise, so slow down. If the pulse is slow, you should speed up. When you start riding a stationary bike, you usually do 10-20 minutes, and then gradually increase the exercise time. In the first few days, you may feel lower limb muscle pain, but it will disappear after a few days. You can gradually extend the interval between elbow exercises to 30 minutes or more in the future. In addition, you can also increase the amount of exercise by increasing resistance. For power bicycles and stationary bicycles, it is very easy to increase resistance. For people who use old bicycles to exercise, you can use brakes to adjust certain resistance and improve exercise intensity.
Which is better for your health, riding a bike or riding a motorcycle? I think cycling is good for your health, because you can exercise your legs while cycling. Riding a motorcycle can only use the strength of your wrist, so riding a bike in sports is good for your health.
Which is better for health, tea or coffee, has its own advantages and disadvantages.
All addictive things are good for your health.
I suggest everyone drink a little.
Which is better for your health, mountain bike or racing car? There are many roads. It takes at least 1 hour, and it takes more than 2 hours a day. Neither car is suitable.
Both kinds of cars have hard seats and small seats, which is really bad for "there"
It is also a test of lumbar spine to keep leaning forward for more than two hours every day.
If you still want to choose, you'd better choose a city car with better quality. The seat is big and soft. When riding, the upper body is in an upright state, and the pressure on the waist is very small.
It is recommended to ride for 3-4 days a week, and others choose public transportation.
It doesn't matter. Feel free to ride. But if you are a developing teenager, don't ride long distances.
Is cycling good for cervical vertebrae? Riding a bike has many advantages.
(1) can prevent brain aging and improve the agility of nervous system. The research results of modern sports medicine show that cycling is contralateral exercise, and both legs alternately pedal, which can develop the left and right brain functions at the same time and prevent premature aging and negligence.
(2) It can improve the cardiopulmonary function, exercise the muscle strength of lower limbs and enhance the whole body endurance. Cycling exercise has the same effect on visceral endurance exercise as swimming and running. This exercise not only benefits 3 pairs of joints and 26 pairs of lower limb muscles, but also benefits the muscles of neck, back, arms, abdomen, waist, groin and buttocks. Joints and ligaments have also been exercised accordingly.
(3) you can lose weight. When riding a bicycle, because of the periodic aerobic exercise, the exerciser consumes more calories, which can achieve significant weight loss effect.