First look at the advantages and disadvantages of brisk walking and brisk walking and running methods:.
1, the advantages of brisk walking: walking sports can be relatively easy to start, even if the usual lack of exercise is also very easy to accept.
2, the disadvantages of brisk walking: brisk walking movement is not suitable for too long to adhere to, because it will often become a purposeless, to a certain extent when the need to switch to other high-intensity exercise.
3, brisk walking the right way: If you want to walk as a weight loss exercise, the posture is very important. The upper body should be straight, facing forward, arms open and naturally straight, in the swing amplitude to be large, feet out of the stride also as large as possible, calf muscles to tighten. Walking does not require much speed, the key is to increase from 1,000 to 3,000 steps a day as you strengthen, and then stick to walking for 30 minutes a day. If you can’t finish 30 minutes in one breath, you can also separate 3 times.
So, what are the advantages and disadvantages of jogging? Are there any tips for jogging?
1, the advantages of jogging: jogging exercise with a higher exercise load, of course, is also more able to make weight loss exercise advanced
2, the disadvantages of jogging: jogging exercise on the feet and waist burden, these two parts of the injury should be avoided. 1 calorie consumption required, walking for 19 steps, jogging for 10 steps. And every 100 calories consumed, it takes 26 minutes of walking, or jogging 13 minutes.
3, the correct method of jogging: jogging, the same line of sight to the front, the upper body, especially the back should be pulled back tight and tighten the abdomen. The bending of the arms and elbows should also be consciously tense up, do not relax, with the entire foot on the ground. Jogging has a little trick, at first walk for 10 minutes, run for 5 minutes, then walk for 15 minutes; wait for the body to slowly adapt, walk for 10 minutes, jog for 15 minutes and then walk for 5 minutes; after the intensity increases you can shorten the time of walking and lengthen the time of running.
Which people running is best to choose brisk walking?
1, no exercise habits of people, walking can reduce sports injuries
German sports science experts Klaus? Berth pointed out that the average person every step, the impact on the soles of the feet is about 1 to 2 times the weight, only about 1/3 of jogging, the corresponding knee and ankle joint pressure is much smaller. In general, walking does not appear serious knee and ankle injuries, unless you step on something like a stone to break your foot or by the back of the companion to step on the foot.
2, the elderly, obese people, walking safer
Older people began to aging joints, knee and ankle joints are difficult to withstand the impact of the running process, no exercise habits of older people to walk exercise safer. However, if the elderly have the habit of running exercise from the young, the adaptation of the knee and ankle joints is better, the running exercise is safe.
3, for obese people, because of the greater weight, the running process of the knee and ankle joint pressure, easy to cause knee and ankle joint injury, so it is also safer for obese people to walk than running.
4, the new scientific research shows that walking is at least as effective as running, and for some people who do not exercise regularly, the effect of walking seems to be better. Runners get high blood pressure disease, diabetes, the probability of heart disease are much lower than those who do not like to exercise. Running for an hour a day can reduce the risk of heart disease by 4.5%, while exercisers who walk can reduce the risk of heart disease by 9% if they expend the same amount of energy each day. The reason for this is that it takes more time to burn the same amount of energy and walk. But whether it is running or walking, it is much better than not exercising.
Brisk walking is more likely to promote healthy weight loss.
People who walk as their primary form of exercise have difficulty in achieving the total exercise load required to promote health because they do not exercise enough and do not walk fast enough, making it difficult to provide real health benefits. The results of a U.S. telephone interview of 7,600 Michigan adults found that only 6 percent of the one in five respondents who used walking as their only exercise in their leisure time actually met health standards. Walking for fitness purposes requires big steps, head up, arms swinging, and a certain speed to be achieved.
1, take a big step: after striding heel first, then consciously let the soles of the feet, toes on the ground, followed by the toes to stomp hard off the ground. The knees should be slightly bent.
2.Head up and chest out: straighten your back, don’t lean forward like running.
3.Swinging arms: The arms should be actively swung. Swing your arms so that the upper and lower arms are about 90 degrees, rhythmically swing to the back of your hips, and up to the same height as your shoulders.
4, speed: varies from person to person, can be divided into slow walking (about 70-90 steps per minute), medium-speed walking (90-120 steps per minute), fast walking (120-140 steps per minute), very fast walking (more than 140 steps per minute). In terms of self-perception, the minimum effective intensity is slight sweating and a little panting, but it does not affect speech. Moderate intensity is sweating and panting with some wet underwear, and the coherence of speech is affected. High intensity is sweating profusely and not wanting to talk.
Stretching after running is also important.
The stretching after running is ignored by many runners, who are tired after running and only want to hurry up and eat something, take a quick shower and rest, often skipping the stretching session. Fully stretch their muscles, ligaments, and even fascia and other positions, so that they quickly recover from fatigue, regenerate when they become more powerful.
And long without post-run stretching, muscle extension will become smaller. Not only will it affect the size of the stride, but also the running posture. For example, a lot of pain on the outer edge of the knee is caused by too much tightness in the outer thigh (iliotibial bundle). Because the iliotibial bundle is not well stretched, the long-term tightness overstretches the lateral edge of the knee and causes pain. This pain is also felt when the lateral edge of the thigh is pressed with the hand. Adequate stretching of the iliotibial bundle can relieve and prevent knee pain.
A simple way to stretch the iliotibial bundle is to stand with your legs crossed and together, bend your body down and try to feel your toes, feel the soreness on the outside of the back leg, hold for 30 seconds, then switch to the other leg. Repeat 2-3 times.