Stepping through the key

Fast-moving is a popular sport, but not all exercises can achieve the expected results. In response to this, Japanese sports coach Nakano Shiichi made several suggestions.

There are two types of typical 'invalid brisk walking'. First, hunched, looking down, walking with a small stride; Second, walking with a friend while walking, speed is no different than walking. 'These two ways, no matter How many steps you take, how long does it last, and you can't burn fat, exercise endurance.'

In order to increase the exercise intensity, we must first increase the stride, and the muscles that are exercised will also increase. If you walk like this, you will naturally look up and take a good look at the distance. The pace is preferably 45% to 50% of the height, such as height. For a 170cm person, the pace is 76.5~85cm. The speed should also be increased. It is better to choose an uphill road to exercise more.

To measure the number of beats per minute after exercise, there is a formula that can measure the number of target heart beats after exercise: (220-age-number of beats per minute at rest) × target exercise intensity (%) + number of beats per minute at rest. For exercise purposes, the target exercise intensity should be set to 60% to 80%. For example, a 50-year-old person with a heart rate of 80 beats per minute at rest sets the exercise intensity to 60%, then his post-exercise goal The number of heart beats is (220-50-80) × 0.6 + 80 = 134. When you exercise for a period of time and your body gradually feels relaxed, you need to increase the exercise intensity and complete the same distance in less time.

Recently, the French health magazine “TOP SANTE” also puts forward the following points of attention to help improve the efficiency of brisk walking:

1. Pay attention to foot movements. Correct walking posture can prevent injuries and improve the gluteal muscles. Put the heel flat, and move the focus forward from the back of the sole of the foot, spreading the impact across the entire sole. Before lifting one foot, The toes force a thrust with the ground.

2. Swing the arm. Bent walking can not only exercise the glutes, but also to exercise the waist, arms and shoulders. The arm should swing back and forth like a pendulum. When one arm swings forward to a position parallel to the ground, the back of the same side Home.

3. Stand upright. When you walk fast, keep your back straight, lower your shoulders, and slightly backwards. Keep your hips steady, and move your legs rhythmically.

4. Adhere to 30 minutes or more. After 30 minutes of exercise, start burning fat. At this time, you can feel the quickness of breathing, sweating, and heavy calf. But be careful not to be too stubborn and ensure that you can communicate normally.

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