Walking is the simplest movement. Only by understanding the appropriate speed and choosing the right time and location can you truly get out of health. Lin Lukai, director of the Joint New Sports Medical Center, said that brisk walking is the most basic and safe movement, unless it is easy to fall due to inconvenient movement or poor balance, or is easily lost due to degradation of knowledge. Almost no one is not suitable.
Medium strength aerobic cardio 30-60 minutes a day, however, to be effective, you must first estimate your goal rhythm. Lin Kai said that brisk walking is the most basic and safe aerobic exercise. According to the recommendations of the American Sports Medicine to do aerobic exercise for general ethnic groups, the aerobic exercise should be accumulated 30 to 60 minutes of medium-strength aerobic exercise every day, or the accumulated amount exceeds 150 minutes per week, which can be completed at one time, or 10 minutes each time to accumulate. How to estimate the heart rhythm of intensity movement in? Lin Kai analyzed that the value obtained by reducing age by 220 is the estimated value of the highest heart rate per minute. The maximum heart rate estimate is 60% off, which is the recommended heart rate for moderate aerobic exercise. For example, for a 40-year-old person, the maximum heartbeat is 180 beats per minute. For a medium-strength fast walking movement, the heartbeat must reach at least 108 beats per minute. It is recommended to understand your heart rate changes instantly through simple wearable devices such as a sports watch.
Something with illness Starting from mild exerciseLin Kokai also reminded that the American Sports Medicine recommends that those with cardiovascular diseases or other diseases such as cardiovascular diseases or other diseases such as heart rhythm, prone to dizziness, chest palpitations, and blood pressure should be evaluated and suggested by professional health care personnel before exercise, and start from mild exercise, gradually increase the burden to moderate strength exercise under tolerable circumstances. Lin Ke said that from the perspective of sports medicine, if you can walk quickly, don’t walk quickly, and if you can run, don’t walk quickly. Challenging yourself step by step will be a more effective exercise and can make yourself healthier.
Set your heartbeat target, and the next step is to find time and place. Lin Qiao said that there are no environmental restrictions when walking quickly. As long as you pay attention to the air quality, there is no problem of slippery ground or dim light, you can walk on the streets and alleys. The key is to master the walking speed that can achieve the target heart rate. Each time, you can walk for ten minutes, three times a day, and you can easily achieve the goal of running for 30 minutes a day.
Contacting the earth, doctors recommend red foot walkingLin Kokai also recommends red foot walking. He said that walking on the natural surface like a red foot on the grass makes the skin contact the earth. This "grounded atmosphere" walking has the effect of making the mood calm and so on. If you can walk in the early morning or dusk sunlight, you will not be injured. When you walk quickly, you will receive 15 to 30 minutes of sunlight, which will also help the internal vitamin D conversion and synthesis and promote the absorption of calcium.
Lin Luke reminds that you should set your own goals before running. For example, people who want to prevent knee joint degeneration should increase their thigh muscle strength. If they walk in the park every day, they will not be able to reach this goal.
Physical treatment staff of the Institute of Clear Physical Treatment, Zheng Rong, said that when red feet walk, it is recommended to be on rough ground. The advantage is that when the action is incorrect, the skin will hurt, which can avoid excessive impact and damage. In addition, skin sensations can also help the brain pay more attention to the sensory rejuvenation of movements, and move more muscle groups to control movements, thereby regaining the brain's control over good pace.
Walking around the field, the reverse clock should be averagedZheng Rong reminds that if you walk around the field, it is recommended not to walk only one direction. It is best to use one circle and one circle to distribute evenly to avoid excessive wear on the inner side.
Walking exercises should also avoid wearing squid shoes, or shoes with limited coverage on both sides. Whether it is flat or high arched feet, the first thing is to support the arch of the foot. Zheng Rong reminds that some people have long-term inappropriate actions, and the other has high arch foot and functional flat foot. If you wear shoes with good coverage, it is better to fully evaluate the structure of the two feet first to determine how to effectively control the arch and hold the normal shape of the arch.
Estimation of heart rhythm for moderate strength exercise(220-years)& times; 0.6=The heart rate achieved by moderate aerobic exercise is different.
Can you leave the door, don't use a jogger
If you are finally out of the door, can you walk on the jogger? Zheng Rong suggested that he would not use a running machine as a last resort. He said that when walking on the flat ground, the speed can change quickly and freely, and there are more changes in left and right rotation, slope lift, etc., which can be used to move to different muscle groups and maintain a special state. In the running machine, you can only use the optional module to increase the change, which is much worse.
Zheng Rong said that sports injuries occur instantly, and the running machine slows down to a slow speed, and if you take two or three steps, the original injuries may have increased. The shock absorber design of the jogger makes people feel unsatisfied even if they walk incorrectly or cause pressure on the correlation, and instead they will develop a wrong behavior.