I don't know when 10000 steps a day has become the "creed" of many people. They firmly believe that walking 10 thousand steps every day can make people healthier. Let's see how many steps we can take in a day to explode the pedometer.
How many steps can I take in a day? 1 1 16 hours.
On August 2nd, He Xu set out from Qingdao and planned to walk to Lianyungang, Jiangsu in 8 days. Recently, the steps of father and son have been occupying the list of steps. They heard that there is a limit to the maximum number of steps. They set out in the early morning and walked for 16 hours. When they reached step 98800, the pedometer stopped moving.
2, the correct posture of walking
(1) Watch your walking posture.
It is important to master the correct walking posture. When walking, hold your head up, hold your chest up, tuck your hips, and never stoop. It should be noted that if you don't tighten your lower abdomen when walking, no matter how many roads you walk, you can't stimulate your abdominal muscles and your lower abdomen won't contract. Be careful not to hunch over when walking, otherwise hunchback will destroy the sense of balance of the body and reduce the exercise effect of walking.
(2) Pay attention to the walking speed
If you want to improve the effect of losing weight, you should increase the stride and speed of walking. Walking to lose weight is a fashionable way to lose weight. If you want to lose weight, you should increase your stride appropriately. Only by striding forward can we exercise thigh muscles and avoid radish legs.
(3) Pay attention to the walking action
The action of walking mainly depends on the sequence of heels. The correct action is to land the heel first, not to lay the whole sole flat on the ground. Learn to focus on the front foot, so that when you take a step, the front foot can land in the order of heel, arch and toe. If you walk like this, your heels will naturally rise and the curves of your legs will become tight and symmetrical.
(4) Pay attention to the duration of walking.
According to the different stages of walking to lose weight, there should be different driving time:
(1) Walk for 30 minutes at a time, which is suitable for beginners.
(2) Take a brisk walk for 45 minutes each time to effectively reduce the recommended amount of fat.
(3) Walk for 60 minutes each time to enhance the effect.
(5) Pay attention to the comfort of wearing shoes.
When walking to lose weight, because it will last for a long time, you should choose a pair of comfortable shoes, preferably sports shoes, instead of wearing high heels and leather shoes, which is easy to sprain your ankle and is not conducive to walking for a long time.
3. What are the advantages of walking?
1, down "three highs"
Walking belongs to aerobic exercise, and its intensity is not very great. In addition, it can help to secrete taurocholic acid, a substance that can lower blood pressure.
Moreover, walking helps to consume cholesterol, triglycerides and so on. In the body, it helps to lower blood lipids, and at the same time enhances the contraction and expansion of blood vessels, further helping to stabilize and lower blood pressure.
As long as you can reach a certain amount by walking, you can consume calories in your body and accelerate the decomposition of sugar. In other words, walking more can also lower blood sugar.
Step 2 increase brain power
Regular walking can stimulate our second heart-the soles of our feet, speed up blood circulation and make the outdoor air fresher, especially in places with many green vegetation. All these can make the brain get more oxygen, thus enhancing memory and making the brain clearer and more flexible.
3. Promote qi and blood circulation
If a person stays still for a long time, it will easily lead to a lack of context. Walking, as an exercise, is not very intense, but it is also a good exercise. Chinese medicine believes that exercise can help yang rise and help blood flow more smoothly.
In addition, the channels and collaterals are opened, the blood circulation is accelerated, and the qi and blood will naturally be smoother, which will make people's spirits more alert and effectively enhance the human body's ability to resist diseases.
4. Strong muscles
When walking, the muscles of the waist, buttocks and legs can get some exercise. Research shows that walking can make more than 70% muscles of the whole body get effective activities. Walking can not only exercise the muscles and ligaments of our legs, but also keep our joints healthy. Therefore, regular walking can strengthen people's bones and muscles and make their legs and feet more flexible and powerful.
Step 5 reduce fat
Walking can burn body fat, but it needs long-term persistence. If you can eat more sugar by walking for more than half an hour every day, then the sugar that can be converted into fat will be correspondingly less. If the sugar in the body can no longer meet the needs of exercise, fat will be converted into glycogen to help the body provide energy, thus achieving the purpose of losing weight.
Step 6 relieve fatigue
Walking itself is a sport. If you walk too much, you will sweat and feel tired. How can this relieve fatigue? Because walking is aerobic exercise, it can enhance the function of the heart and lungs and provide more oxygen to the brain, so it can relieve people's mental stress, thus reducing the feeling of fatigue.
Walking is a very simple exercise. Nowadays, many people lack exercise. If they don't exercise at ordinary times, they may cause some diseases after a long time, so exercise is necessary. However, we should pay attention to moderation. Walking has many advantages, but some people walk for a long time, which leads to knee wear. Walking and running need to know the correct posture to reduce the harm to the body.
How many steps can you take in a day? The World Health Organization once pointed out that walking is the best exercise in the world. In addition, American universities have also done a study and concluded that people who walk faster than ordinary people every day actually live longer than the national average. Some people will see this and say, then I can live longer by walking every day. Is that really the case? Although walking is only a trivial matter, you need to master the right methods to help us live longer.
How many roads should I walk every day to be healthy?
When they heard that walking is good for health, many people began to walk. They always think that they are getting healthier as they go, but they are not. Everything has a healthy range, and once it goes beyond the most favorable way, it will have the opposite effect. The range of healthy walking in a day should be around 6000 steps, which is equivalent to walking 3 to 4 kilometers.
1, walking mode
Walking is actually suitable for everyone. Especially walking in the evening is helpful for digestion and digestion. Walking slowly helps to exercise our stomach, but it will not lead to gastroptosis due to excessive exercise. In addition, proper walking can cure insomnia, help our blood circulation and prevent diabetes and spinal diseases.
2, swing arm to walk
Walking with swinging arms can be said to be a favorite way for the elderly. Walking with swinging arms is very beneficial to patients with chronic respiratory diseases. Swinging your arms back and forth while walking can increase the movement of your shoulder straps and chest, and also exercise your arm muscles.
Step 3 walk quickly
Walking fast is not suitable for everyone, such as patients with heart disease and cardiovascular disease. But walking fast is good for people's health. Fast walking is a moderate-intensity exercise training, which can effectively stimulate the heart and lungs. People who insist on walking fast for a long time can accelerate metabolism and help to stay young and healthy.
Step 4 walk backwards
Walking backwards is also a way to prolong life. By walking backwards, you can exercise the waist muscles that are rarely used at ordinary times, treat lumbar diseases, and enhance the flexibility of the lumbar spine. Walking backwards can also exercise people's sense of balance, especially the elderly. After a long time, the probability of old people falling down when they walk normally will drop a lot.
Walking is the best exercise in the world. People's life span is limited, but through "walking", our bodies can develop unlimited future possibilities. Keep going and you will feel better and better.