【exercise guidance】
It’s the best time of the year to walk again!
Image source ©shutterstock
Walking is recognized as "one of the best sports in the world" by the WHO.
But there are always many friends who are dubious about this-can walking so simple, really have such a good exercise effect?
To tell everyone, walking is not only beneficial;
In fact, from the moment you open your legs, your body has begun to thank you!
What’s even more amazing is that on the basis of simple walking, we can reap even more additional benefits by just adding a few small movements!
[Exercise guidance] , Xiao Dongjun will show you what positive changes will happen to our body after starting to walk~
is attached with 6 "make walking effect reverse" The little secret of "doubles" is to go this way once and win three times. You must see the end! walk one hour
these changes
quietly
in the body
1 ~ 5 Fenzhong
nourishes the knees
Image source ©shutterstock
When we stand up from the chair,The moment the leg was opened-the knee joint that had been "strained" for a long time began to cheer!
You should know that our knee is a joint that likes to flexion and extension :
Because only in stretching and contraction, the joint synovial fluid can be fully released and give better nourishment to the knee.
On the other hand, if you often sit still for a long time, not only will the blood circulation in the lower limbs be poor, it will also be difficult to nourish the knee joints, and you will age faster.
movable FIG source © SOOGIF
6 ~ 10 minutes
strong blood vessels
Source © shutterstock
Walking is the simplest "vascular gymnastics".
research shows:
Every step taken, it can push about 50% of the blood in the body to flow; at the same time, the blood vessels will be moderately squeezed.
Moreover, as the pace increases, our heartbeat and breathing will gradually increase:
Fresh oxygen fills the chest cavity, and waste and garbage in the body are discharged together...
really relaxed further and further, getting comfortable [wit]
11 ~ 20 Fenzhong
enhance metabolic
Image source ©shutterstock
Walk for about 10 minutes, if you feel a little sweaty body-this means that you are almost active.
In the wake of walking, adrenaline, glucagon and other hormones in our body also begin to work actively [come on]
blockquote helps adrenaline p0 In the body's metabolism; glucagon is in charge of energy conversion...
Under the action of these hormones, Excess sugar, fat and other components in the body will be converted into energy to supply muscles and allow us to complete exercise.
21 ~ 45 Fenzhong
mood changed for the better, fat burning
Source © shutterstock
With "Walk into a better place", our long-stiff muscles and bones have basically been stretched and relaxed.
At this time, the brain also came to "enjoy" for us-start secrete the human happiness hormone "endorphins" , makes us feel happy involuntarily.
This is not over yet, let me tell you another good news:
When we walked for 30 minutes, then the fat that everyone cares about the most, also has nowhere to escape—— is already on fire!
46 ~ 60 Fenzhong
body begins to fatigue
Source © shutterstock
At this stage,Most friends will start to feel a little sore in their legs and feet, and their steps will become slower and heavier.
This is because-the carbohydrates stored in the body have been consumed almost, and muscles and joints have begun to "tired"...
So, for us, at this time The wisest thing to do is-it's time to rest!
everything pays attention to moderation, exercise also has a optimal amount ~
After all, " can exercise, but also need to rest", our body's "battery life" ability can be longer!
GIF source ©SOOGIF
To sum up, in a simple walk, our body will undergo so many positive changes!
- nourish lubricating knee
- strong blood vessels
- release bad mood
- burn fat
- promote systemic metabolic cycle. .....
If you keep going like this,One week, one month, one year... how much we have to "make"!
GIF source ©Web
However, if you still insist on walking, why do some people have flat stomachs after walking, and their high blood pressure and high blood lipids have dropped, while others have no change?
In fact, simple walking also hides university questions~
Next, Xiao Dongjun will introduce you to 6 walking tips , so that your walking effect can be doubled easily. It is worth collecting
6 small tips-
let you walk once = others walk three times
img6 img p2p img strong
+ Toefoot
Improve blood pressure and strengthen joints
Image source ©shutterstock
7span_spansp
7span_span_sp feet has many meridians and acupuncture points, is called the "second heart" of the human body .
Source © shutterstock
often tiptoe tiptoe , not only can be a good to stimulate the foot reflex zones ;
It can also to strengthen the blood return of the lower limbs ; to improve blood pressure and add power to the blood circulation of the whole body .
GIF source ©SOOGIF
In addition to sitting and standing on tiptoe, _span7 _span7 _span0 _span0 strong when walking on tiptoe_span7 strengthens calf muscle strength , enhances the stability of the ankle joint , and then reduces the pressure on the knee joint when walking~
is especially helpful for friends who have bad knees!
specific so go
tiptoe away
a motion picture credits © network
◎ toe grip force, slowly Raise the heel and step forward at the same time
◎ When the heel is raised to the maximum height, hold for 3~5 seconds, and then gently drop
◎ Make a set of 30~50 steps 3 to 5 groups
⚠️ Tips:
first attempt friends must gradual ~
can start Leaning on a wall or a chair to walk slowly,Find balance and avoid falling.
2. + when walking speed
enhance heart and lung, blood sugar
Source © shutterstock
walk properly Changing the speed can not only increase the fun, but also get unexpected results:
First of all, it helps increase heart rate, promote oxygen metabolism, and enhance our cardiopulmonary function.
In addition, a study by at the University of Copenhagen in Denmark showed that:
Compared with continuous walking, intermittent walking has a more significant effect on lowering blood sugar.
is also a good choice for those who want to control blood sugar~
specifically, you can go like this
8span _strong8span _strong8span _strong8span _span _strong8
◎ After warming up,First walk at a low speed (60~70 steps/min) for 5 minutes
◎ Then walk at a medium speed (70~90 steps/min) for 5 minutes
alternately every day ◎ Walk for 30 minutes
⚠️ Tips:
One hour after a meal is the period when blood sugar rises, which is also the best time to lower blood sugar. Want to better control blood sugar , grasp the "one hour after a meal" is also very important to walk _br2span6 pstrong6sp Arm
relieves the shoulders and necks
utter_p2img
image
- often has pain in the back of the neck,Raising your head can reduce it, but it will aggravate when you lower your head;
- from time to time dizziness and headache, and occasionally a little chest tightness and palpitation;
- has numbness in the arms, and sometimes the neck pain is uncomfortable. Feeling, can't lift it up?
Bad shoulders and necks, and the whole body suffer!
Cervical spondylosis, fifty shoulders...Nowadays, it is no longer exclusive to middle-aged and elderly friends. Sedentary people and people with lowered heads often "do not escape."
If you can't always remember to do shoulder and neck exercises, you might as well take advantage of walking to relax your shoulders and necks.
specifically so go
ten ten "Shu shoulder go"
Source © shutterstock
◎ hands to the sides Raise flat, raise 45° upwards, in the form of "10:10" clock time
◎ palms face down,Raise your arms slightly back on both sides of your body
◎ Extend your fingers as far away as possible, keep your chest up, and move forward steadily
strong span6 span6 span6 strong twist span7span
relieves constipation and promotes digestion
_
Less...
The round belly is "difficult to lose weight", and the gastrointestinal tract is actually "stressed"——
all say "spans, nine of them believe hemorrhoids" Most of my friends are worried about constipation. [Poor]
It is not difficult to improve this problem~
strong 6span_strong eat more 6span5 Fruits, vegetables, whole grains and other foods rich in dietary fiber ,And drink more water outside;
Sit less, move more, manually power the stomach and intestines 6 is also very important!
I will teach you a little secret, try walking like this next time you take a walk. Not only will your stomach and intestines become smoother, your body’s posture and temperament will also change
_span7
To improve constipation, "span with one word"
Motion picture source ©SOOGIF
6span_
0p Step on this straight line
◎ Twist your waist and crotch left and right
⚠️ The key of ⚠️ 6span ⚠️ to make twist waist and abdomen from ~ to ~ ~
5. walk + cross step
strong bones _strong8 strong
Image source ©shutterstock
A study in the International Journal of Osteoporosis shows:
Walking horizontally is the same as high-impact exercise (jumping)All help to increase our bone density.
As we age 5strong Density decreases and fragility increases 5 7span strong_strong5 ” .
Elderly people were slightly bumped, accidentally fell, or even broke a fracture after sneezing, it's not just for fun!
all say "Legs grow old when you are old", and two tips are added when walking~
strengthens bones, improves balance, and strengthens legs and feet!
specifically can walk like this
strong bones "walk horizontally"
First walk normally for 3~5 minutes, then walk sideways like a crab for 30 seconds~1 minute, repeating alternately for about 15 minutes.
6. walk + abdomen arm
burn fat faster
Source © shutterstock
also insists on walking every day, why does he lose weight faster than me?
Maybe because of this little secret, you haven't mastered it yet!
Our body is a whole body, and fat burning is also systemic.
So If you want to lose weight, you can’t just walk on your legs—you need to mobilize the muscles of your whole body to exercise!
specifically so go
◎ key point
efficient fat burning "Torso go": abdomen arm -
tighten the waist, abdomen, buttocks muscles ,And use it as the core of power;
On this basis, through the arm swing back and forth strong span_strongspan5 strong_strongspan_strongspan7 and then fully move the shoulders drives the pelvis and legs to achieve whole body linkage .
In addition, if you want to lose fat while walking, there is an important prerequisite
-that is 2 if you have to achieve a certain exercise intensity _spanspan _span6 strong _span6 strong It’s just a leisurely walk and a bend, it’s really "difficult to lose weight")
So, in addition to learning the trunk walking method, the following two points are also worthy of everyone’s attention: _p6span strong span7span
First, it’s speed:
, go fast,Fat burning effect is better~
Generally speaking, it is almost 100 steps per minute.
(By the way-a 7-year test and study in the United States has shown that walking fast can not only help burn fat, but also help to live longer.)
6 So are you walking fast enough?
You can make a simple judgment based on the "honest" reaction of the body:
◎ If you speak easily, you can even sing loudly.
◎ If the heartbeat is fast, short of breath, slightly sweating, slightly breathing, and can’t finish a long sentence in one breath → proves to be almost up to the standard → strong span5 strong span _p6span strong span _p6span Properly stretch the stride , you can mobilize more muscles ,And then consume more calories.
Take a big step and get up!
Buy the best nutrition and take the most tonic medicine;
It’s not as good as leaving it to yourself every day, just an hour away!
After all,
"The best doctor is yourself, the best medicine is time, and the best exercise is time!" img26 _span0 pspan7 Source ©SOOGIF
keep walking
is the best gift to yourself [heart]
strong _strong 7 span_strong 7 span_strong 7
and family and friends around
health and longevity!
-END-
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