The World Health Organization pointed out that the lack of physical activity is the fourth risk factor for human death. And we often give up exercising because we don't have time, no space, or no professional. In fact, walking is easy to learn, low in cost, free from time and venue restrictions, high in safety, suitable for all ages, and is a natural “good medicine†that everyone needs to stay healthy.
Scientific walking can prevent disease
There are many benefits to walking. Specifically, there are the following major categories.
1. Stay away from cancer. The British Rambler Association and the charity's Macmillan Cancer Aid Center jointly pointed out that "walking can be regarded as a special medicine for treating cancer", insisting on walking at a strength of 100 to 120 steps per minute for about 1.6 kilometers per day for breast cancer and prostate. There are obvious benefits in the treatment and recovery of diseases such as cancer and intestinal cancer.
2. Enhance cardiopulmonary function. Long-term walking can enhance myocardial contractility, fully exercise lung function, and help prevent chronic diseases such as high blood pressure, high blood sugar, high blood fat, and fatty liver.
3. Improve blood vessel elasticity. Walking can promote blood circulation, increase the level of good cholesterol in the blood, and help prevent cardiovascular disease.
4. Prevention of osteoporosis. When walking away, the double stimulation of gravity and muscle contraction can help the body maintain bone mass, strengthen muscle strength, and improve joint stability.
In addition, walking can enhance immunity, reduce complications, improve people's mental state, and relieve mental stress.
Wrong posture must be changed
Long-term use of wrong posture to walk away, not only affects the exercise effect, but also leads to a variety of health problems. Common wrong postures are:
1. With the hunchback, the body is leaning forward, and even “squatting†will limit the forward movement, which may cause neck pain and back muscle stiffness;
2. Walking belly, will increase the force of the hips, knees, ankles, easily lead to hip and knee injury;
3. "Outer eight characters", it is easy to cause the thumb to valgus, the pressure on the outside of the knee joint is increased, and the meniscus is worn.
4. "Inner eight characters", easy to lead to O-legs.
5. The foot is mopping the ground, which is easy to cause strain on the joints, muscles and arches, and it is easy to give people a feeling of embarrassment.
6. If the step is too large, the cushioning force of the sole will be deteriorated and the joint damage will be aggravated.
Therefore, the correct walking posture is the first element to ensure the exercise effect and avoid sports injuries.
The correct walking movements are as shown above: head up, chest straight, neck and shoulders relaxed, gently abdomen, lower jaw slightly adducted, eyes straight ahead. The hands are relaxed and the fists are gripped; the elbow joints are naturally bent at about 90 degrees; the arms are pivoted with the shoulder joints as the axis, and the front and back are naturally oscillated, requiring "the front is not over the shoulder, but the back is not the waist". It should be ensured that the ears, shoulders and femurs are in a straight line, with the midline of the body as the axis, and the vertical waist and abdomen are twisted, and the breathing is maintained evenly.
Step frequency is accurate
Walking is aerobic exercise for the purpose of fitness, between walking and walking. Too fast and too slow can not achieve the desired effect. To get the best results, you should exercise every day, every time you need to achieve moderate exercise intensity, that is, you have a slight asthma, but you can communicate with others.
Specifically, when walking, the stride frequency should be controlled at 90~120 steps/min; ideal stride=height×0.45, for example, a reasonable height of 72 cm for a person with a height of 1.6 meters. Exercise at least 10 minutes each time, exercise for more than 30 minutes per day, up to 10,000 steps; heart rate should be controlled at (170-age) times/minute. Use the index finger, middle finger and ring finger to gently press on the wrist or carotid artery, record the number of pulse beats for 10 seconds, multiply by 6, which is the heart rate value.
Warm-up stretching is essential
Warm-up and stretching are essential parts of walking. Warm-up allows the body to quickly enter the state of motion and prevent injury; stretching can restore the body's function to a quiet level, accelerate fatigue and reduce muscle soreness. Recommend several warm-ups and stretching exercises for everyone. When you do, pay attention to the balance of the body, do not overdo it, so as not to cause strain, especially when the knee is not over the toe.
Warm-up action
Under the lunge, the arm is swung: the legs are lunged and the arms are naturally drooping. Kneeling down the knee while lifting the straight arm, the back of the vibrating arm 2 8 shots, restore. Turn back and change to the other side to make 2 8 shots.
Stepping on the knees: Legs are lunged and arms are swinging. Raise your knees on your right leg while swinging your arms. Do 2 shots and restore. Turn back and the other side is the same as above.
Stretching action
Stretch the anterior muscles of the thigh: the body is upright and the feet are shoulder-width apart. Grab the right ankle with your right hand and pull it to the buttocks so that there is a clear pull on the front side of the thigh, keeping 2 8 beats. The left hand can be used to hold the support. The left leg stretches 2 8 beats in the same way.
Stretching the triceps: The body is upright and the feet are open and shoulder width. Raise the right arm, bend the elbow, place the right hand on the upper back, use the left hand to lift the right elbow, and pull it to the left side, so that the right arm has a clear pull feeling, keep 2 8 beats, and return to the initial posture. Change the left arm to stretch 2 8 beats in the same way.
Equipment environment is also key
Walking to choose the right equipment can not only make the effect more effective, but also reduce sports injuries.
Walking shoes. Walking shoes directly affect the fitness effect. The upper of the walking shoes should be breathable, warm and waterproof; the sole should be cushioned, smooth, stable and lightweight.
Walking socks. Thick and dry socks can reduce the friction between the feet and the shoes, reducing the chance of blisters. In the long-distance walking process, try to choose socks that are non-slip, breathable and have ankle joint protection performance to help the feet stay dry and prevent ankle sprains.
Walking stick. Suitable for older people, weaker bodies or lower limb injuries, can enhance walking stability, share lower limb load, prevent falls, and reduce the chance of knee injury.
Take away clothes. The fabric is soft, breathable, sweat-absorbent and quick-drying.
Pedometer. You can accurately grasp the number of walking steps and exercise intensity, and master your own sports.
In addition, the winter temperature is too low, it is prone to severe weather such as wind, heavy snow, moderate to heavy haze, etc. At this time, you should avoid going out, you can use the treadmill to walk indoors, or you can walk or practice walking posture.
Injury treatment
Walking is relatively safe, but in order to reduce the chance of injury, it is necessary to master several common methods of sports injury.
blister. When the foot is uncomfortable, it should be checked in time. If necessary, a band-aid or medical tape can be applied to reduce friction. If a large blisters have been used, after washing and disinfecting, puncture the edge of the blisters with a disinfecting needle, leave the blisters, squeeze the liquid, apply antibacterial syrup or ointment and wrap. If you remove the blister, it will not only increase the pain, but also cause infection.
Bruises. Slightly scratched immediately disinfected, apply antibacterial anti-inflammatory cream and wrap. Seek medical attention immediately if you have severe abrasions.
An ankle sprain, that is, a lameness. Stop the movement immediately after the sprain and avoid secondary injury. Slight sprains can be taken for a while and treated by yourself; those with severe sprains should seek medical advice promptly. Sprain within 24 hours, ice injury, every 3 to 4 hours for 20 to 30 minutes, can relieve pain and reduce the amount of bleeding. Bandage with a bandage to reduce bleeding and edema. Lifting the ankle joint through the heart can prevent and reduce edema; sprain for 48 to 72 hours, can be used to promote local blood circulation, help dissipate the wound and repair the wound tissue.
Muscle spasm, commonly known as "cramps." It occurs mostly in the calves and toes. Immediately after cramping, stop the exercise, "act the opposite way", such as the squatting of the muscles on the back of the calf, apply force to the board and toes and extend the knee as far as possible. The electrolyte-containing liquid is replenished after the symptoms are relieved.
Helium. You should slow down the pace, buckle the pain on both sides of the chest or under the ribs, and take a deep breath. After a few minutes, the symptoms of hernia can be alleviated.
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