The fact that walking is beneficial to prevent aging and adult diseases and keep healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking.
One such experiment was conducted in the United States. Let men aged 40-57 walk for 40 minutes at a time, four times a week for 20 weeks. The results show that:
① Viscosity (maximum oxygen uptake) increased by 30%;
② At rest, the pulse number decreases and the cardiac function improves;
③ The average weight loss was 65438±0.3kg；;
④ The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average.
The daily walking time starts from 10 minutes, and gradually increases after getting used to it. The ultimate standard is to walk for 40 minutes every day. The more fat you have in your body,
People (high fat rate) lose more fat. In other words, walking to lose fat is very effective.
Many people have lost weight, and even many people have successfully completed their weight loss plan in the ideal state of 1 month 1 kg. And because the fat is reduced, it can be said that walking is the most suitable exercise for healthy weight loss.
If you really want to improve your health through walking training, you must insist on fishing for three days and drying the net for two days, which will never have an effect. You may feel tired at first, but if you can stick to 12 weeks, you won't feel tired if you walk for a long time after you get used to it, and you will feel uncomfortable if you don't walk.
Scientists say that it is best for women to walk quickly.
There are many forms of physical exercise, and "walking" is one of them. According to the latest issue of the quarterly report of the American Medical Association, "walking fast" is beneficial to women's physical and mental health.
According to the research report of Harvard School of Public Health recently published by the Quarterly Journal of American Medical Association, middle-aged and elderly women seldom take part in strenuous exercise, but as long as they walk for 30 minutes every day, the probability of stroke can be reduced by 30%, and the effect of preventing stroke is the same as jogging, playing tennis and riding a bike.
1968- 1994 experts from the school of public health of Harvard University conducted a long-term follow-up study on the relationship between women's sports and physiology, and the respondents were 72,488 women aged 40-65.
According to the research report, walking for 30 minutes every day for middle-aged and elderly women has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers. Women who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on. If middle-aged and elderly women walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%.
As for how fast you walk, how fast is "walking"? According to the research report, if you walk 1 km in 12 minutes, this speed can be called "brisk walking" because this speed can make the cardiopulmonary function produce effective exercise.
Walk for 30 minutes after meals 1 hour.
Even lazy people have to walk, right? Go, but not casually, but quickly.
Effect: When people walk, the muscle system is like a rotating water pump, which can push blood back to the heart. Walking at a brisk pace can accelerate muscle movement, promote blood circulation throughout the body, increase oxygen consumption and increase the pace of the heart, which is very beneficial to improve the unique blood supply deficiency and cold feet in winter. Come on, you can still lose weight and keep fit in a month.
Tip: Since it is a brisk walk, speed is the key. Walking is something we do every day, and the speed is within 3 kilometers per hour; Walking at a speed of about 4.5 kilometers per hour is a brisk walk. In other words, it takes about 1 km to walk for ten minutes. Everyone is not required to have such a speed at the beginning, but to increase the speed step by step, from slow to fast. For the elderly and the infirm, the speed can be slightly reduced, about 4 kilometers per hour. However, there are also ways to walk quickly. Don't shrink when you walk, hold your head high, keep your arms as wide as possible, and take big steps.