Recently, a certain college in Dongguan forced the freshmen and sophomores to run twice a week. In addition, there are special "sunshine running artifacts": before and after running, you need to brush your face; if you find that running away, you will interrupt the data again... In order to urge everyone to raise As a healthy habit of exercise every day, the school is also hard-working.
However, which is the better way of running? This mainly depends on what the individual wants to achieve. Running takes more effort and burns more calories per hour, which is more suitable for weight control. Compared with running, walking is convenient, affordable, and safe. It may be a more easy and persistent exercise.
There are always friends around us who can walk tens of thousands of steps every day. However, the more steps you have, the more healthy you are. How long does it take to go each day and how long does it take to get it right?
Life steps ≠Movement steps
We must first distinguish between "life steps" and "movement steps." We have seen that the mobile phone or the sports bracelet recorded that they have walked 10,000 steps today. This does not mean that they have achieved enough exercise because of too much "moisture".
The number of life steps includes daily activities and unavoidable walking exercises at work. For example, guests come to open a door, courier to go downstairs to pick up parts, or occasionally leave their seats to go to the bathroom... This kind of walking is slow and the intensity is low. And no continuity, it can not be counted as sports!
Adults generally average about 2,000 to 3,000 steps per day, which means that a large percentage of our 10,000 steps are ineffective. Moreover, most of the small partners use mobile phones to count, and their accuracy will also be affected. You may bend down and shake your phone by hand to make it "walk" a few more steps. Like girls often put the phone in the bag, it is certainly not accurate!
According to data from the British Heart Foundation, only 3 out of 10 people exercised fully, while 8 people thought they had done it. It is as if we often think that we have gone a long way. In fact, there is no significance in exercising.
Set 8000 steps of small goals every day
Breaking the pace of life, we need to concentrate on walking exercise. However, blindly increasing exercise intensity and exercise frequency not only has no effect, but also increases the risk of exercise. Therefore, it is recommended that healthy adults take 8000 steps per day.
Of course, walking on different walks doesn't mean running away! The American College of Sports Medicine recommends that healthy adults exercise at moderate intensity and maintain a moderate speed (90 to 120 steps per minute). Three to five times a week, each time insists on aerobic walking for 30 to 45 minutes. When you slowly adapt, you will feel like a foot wind and it is not easy to feel tired.
In addition, it is very necessary to ensure correct posture. Some friends have the habit of inner eight or outer eight, so walking will hurt the knee, easy to form X-shaped legs or O-shaped legs; kicking the toes or toes to walk the foot bones will be uneven force, the final calf muscle Developed to form radish legs...
In the walking exercise, we must pay attention to keep the back straight, swing the arm, and look straight ahead. With the knee straight, the heel hits the ground first, and the pace is about a height of 0.3. Every step must be lifted off the ground, not to mop.
Regular walking is recognized as the simplest and best form of exercise in the world, as long as it meets the standards in speed, time and posture, can help us lower blood pressure and prevent diabetes; enhance heart function, promote systemic blood circulation; enhance muscle strength To prevent osteoporosis; enhance immunity, but also improve sleep...
A step-by-step wearable device
Instead of buying a gym membership card, it is better to join the army on foot. When you go to work, you can go to a bus station and get on the train. After work, you can go to the park and go home for a few laps.
At this time, there is a more wearable device that is more accurate than the mobile pedometer, and it is more convenient to quantify the results of your daily exercise. For example, the mambo watch, which is a music player's smart watch, can effectively filter a variety of high-frequency activities without motion. With the WeChat account or app, you can set yourself a goal of 8000 steps per day, knowing clearly how many calories you consume each time you walk for a few kilometers...
At the same time, mambo watch adopts PowerPulse® dynamic heart rate technology independently developed by Lexin, which can monitor the heart rate data in walking motion in real time and adjust the exercise intensity. The medium-intensity aerobic walking heart rate = maximum heart rate × 60% ~ 80%, and each person's maximum heart rate is generally "220-age".
Minimal operation makes walking more scientific and effective! Maybe you still don't like running, but I hope you can fall in love with walking, because it is the easiest and cheapest way to exercise. Urban people often do not exercise for a long time, do not want to increase the risk of myocardial infarction and other diseases, then go and say it ~
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