Five ways to strengthen the effect of hiking
No matter how you go, it's good for your health. Here are five ways to improve the effect of hiking:
1. Set a fixed distance to gradually shorten the walking time. For example, set the walking distance from home to a nearby park. When you finish step 1, use your watch to record how long you have been walking. After walking 1 week, you can challenge whether the time is shortened. Of course, you can also challenge the walking distance with a fixed 30-minute walk, and you will find that the distance will get longer and longer. In addition, I hope that when the walking speed becomes faster, the pace should be moderate and don't take too big steps, otherwise it will be more likely to get injured.
2. Try to walk on different terrains and exercise muscle strength. There are about 650 to 700 muscles in the body, and more than 200 muscles are used when walking. The best way to exercise these muscles is to walk on different terrain every time. Nowadays, people almost only walk on the ground, which leads to their lack of training in dealing with various terrains. Therefore, if they accidentally step on the uneven road, they will easily twist their feet. To avoid this, you can practice walking on different terrains. At first, you can start hiking by climbing a gentle slope, and then challenge a somewhat difficult rugged route, which can enhance muscle strength and strengthen the value of aerobic exercise.
3. When walking or hiking, your arms should swing freely, which is the coordinated action of your legs and hands. Holding hands and legs on different sides at the same time can help the body maintain balance and regulate breathing. The coordination of hands and legs can not only make the pace move quickly, but also save the energy that the body needs to pay. When hiking, don't put your hands in your pockets or behind your back, let alone watch your mobile phone while walking; British research has found that watching mobile phones while hiking will not only cause sports injuries, disrupt normal walking patterns, but also lead to incorrect walking posture.
Pay attention to your walking posture. When walking, don't bow your head, put your chin away, don't bow your head; In addition, your feet should be raised and you can't drag your feet. Every step should be practical and steady. The biggest muscle in your body, the gluteus, must contribute, and at the same time, lift the abdominal muscles. On the one hand, it can exercise abdominal muscles and protect the spine.
I'd rather go hiking in the morning than go for a walk at night. Hiking at any time has a good effect, but experts say that the effect in the morning is better than that in the evening for the following reasons:
? The habit of hiking in the morning is easier to maintain.
? Doing exercise in the morning improves metabolism and makes your mind clearer.
? The air is fresher than at night, especially when you need to speed up hiking, your breath will become deeper and more pollutants in the air will be inhaled. Of course, if you don't live in the city, the problem is not so serious.
Walking speed determines life span.
Believe it or not, experts have found that walking speed is one of the indicators of life span. /kloc-there was a study in 0/0, including 4000 elderly people. It was found that compared with 4.2 kilometers per hour, people who usually walk at a speed of about 4.8 kilometers per hour have half the risk of heart disease. The estimated walking speed can be calculated by the number of steps per minute. If you walk from 113 to 120 within1minute, you can walk about 4.8 kilometers per hour, which is considered as "the speed of longevity".
Will running be better than walking? Forty years ago, running swept the United States, which can be described as almost fanaticism. Jim. Jim Fix is called "the father of modern running". He believes that running is the most effective way to resist aging and keep healthy. His book "Running Daquan" has been on the bestseller list for more than a year. 1984, seven years after the publication of this book, Fix died of myocardial infarction while running at the age of 52.
In the 35 years since his death, scientific research has confirmed that running is a double-edged sword sport. Although it is a good exercise, it is also a very bad exercise. Moderate running contributes to cardiovascular health and prolongs life; However, excessive running will gradually accumulate the sequelae of the body and affect health.
A study shows that people who run marathons have a higher risk of heart disease and myocardial infarction than ordinary people. In addition, running is easy to bring sports injuries. According to reliable statistics, 79% of runners will have sports injuries, much higher than 1% of walkers.
What sports injuries will there be when running? Joint wear accounts for a high proportion, especially when running on hard roads. When pedaling, the gravity and impact of the knees will be fed back, which will bring heavy pressure to the joints. Forty years after the running craze brought by Fix, the number of artificial knee replacement operations in the United States has soared to a record high, and it is expected to increase as much as seven times in the next 10 year.
Scientific witness
The University of Queensland School of Medicine in New Orleans is a well-known heart authority. A large-scale research and analysis was made on people who like running. The study found that people who have running habits have a lower mortality rate of 44% than the average person, and their life expectancy will be extended by 6 years than those who don't run.
However, there is a proviso that both men and women must run at medium and low speed, running 1 to 2 hours per week, in order to achieve the effect of prolonging life. But in this study, people who run the longest time per week have a lower chance of survival than those who don't run.