Health is not everything, but without health, there is nothing. 40 to 55 years old is a period of high incidence of human health, and the pressure of work and family is the greatest. Most diseases break out at this stage, which is the age when people should pay attention to health and strengthen exercise. Finding the right exercise mode and developing healthy exercise habits are related to the length and quality of a person's life course. Therefore, the importance and necessity of fitness have long been recognized by everyone.
There is an ancient folk proverb in China, "Walk a hundred paces after a meal and live to be ninety-nine". This simple fitness concept is generally accepted by everyone. Comparatively speaking, ball games and swimming have requirements for venues and equipment, and running, climbing mountains and stairs are very harmful to knees. Dances such as square dance need organizational learning. Therefore, brisk walking is a form of exercise, because it is simple and easy to do, with no entry threshold, controllable intensity and time, suitable for all ages.
Is it as simple as striding? Many experts have suggested that walking should have a correct posture, how many calories are consumed, how long and how far to walk, and how to calculate and monitor the exercise intensity in order to achieve better exercise effect.
Today, I listened to the Principles and Methods of Scientific Fitness by Professor Zhao Huanbin of Hebei Normal University, and learned a lot of knowledge and methods of scientific fitness. Before class, I scored at least 50 points for my previous free travel. After class, I think I must draw a big cross in my grade book and give myself a round zero egg.
I feel that I am the representative of those wrong ways, and many wrong methods and concepts basically exist.
1, blindly pursuing the steps
At present, there is a step counting function on the mobile phone, and many items related to the number of steps, even competitions, have been derived. Recently, I have been signing up for the "Walking to Get a Red Packet" and QQ Sports Bonus Tournament in Alipay Sports Service. In order to complete the steps required by the competition, I took some "cheating" measures similar to shaking my mobile phone.
2. Stick to the wrong posture
Walking should be different from walking, otherwise the effect of exercise and fitness will not be achieved at all. If there is no difference from the usual walking posture, even if you walk a few more steps, it is difficult to achieve the ideal exercise effect, and it is likely to damage muscles and bones because of the wrong posture.
3. No exercise intensity
The movement that can't reach the lowest value of exercise intensity can't be called exercise. So in many cases, brisk walking is actually just a walk, and the exercise load can't achieve the purpose of exercise at all.
4, when exercising, the heart has a side.
It is almost normal to watch your mobile phone while walking. Even in the process of exercise, because I want to grab a few small red envelopes, I have to look at the screen of my mobile phone from time to time. In order to pass this slightly boring exercise time, listening to music and drinking wine with headphones has become the choice of many people.
5. There is no correct concept of sports.
In other words, there is a lack of correct understanding of scientific and reasonable arrangement of exercise, and it is believed that simple walking and fitness does not need to learn any theoretical knowledge at all, and that even unscientific exercise can play a certain role.
So what is the right way to walk? Let me briefly summarize Professor Zhao's point of view.
1. Shake your arm around the sternoclavicular joint. When most people answer the question "What is the center of arm shaking when walking", their intuition will answer that the shoulder joint is the center. But the correct posture should be centered on the sternoclavicular joint, which is located in the middle of the two collarbones. When walking in this way, the arm will shake a lot, which can play a better exercise effect.
2. Achieve the minimum intensity of exercise.
Professor Zhao gave a formula to calculate the intensity of exercise, and monitored his heart rate during exercise according to this formula to ensure that every exercise can play a substantial role in promoting health. To put it simply, the intensity of walking is to the point where walking and talking are slightly breathing. Professor Zhao takes himself as an example. He walks 10000 steps every day, including running 2000 to 3000 steps.
Pay more attention to quality instead of blindly pursuing quantity.
There is a sports list in the WeChat circle of friends, which is ranked by the number of walking steps. The font on the ten thousand steps is red, and you can see a bunch of red flowers every night. It can be seen that walking and fitness has become a part of everyone's life. The goal of 10,000 steps a day is not simply to carry a mobile phone at any time and place without wasting a step. It is recommended to complete 2-3 one-hour exercises every day, and at least 10 minutes of moderate-intensity continuous activities during each exercise.
I tried it with my teacher in class today, and my shoulder hurts at night.
So, open your arms and take a step, so that every step of fitness will burn off the excess heat on your body!