Fast walking method to lose weight and fitness is the most effective
The monitoring results of the health department for many years show that the incidence of non-communicable chronic diseases (referred to as chronic diseases) such as hypertension, dyslipidemia, diabetes, coronary heart disease, stroke, and tumors in this city is on the rise.
Chronic disease is an important disease that seriously endangers the health of the people and causes death. It causes a huge burden on individuals, families and society. It has become a major public health problem, and prevention and control is extremely serious.
Professor Wang Luxiu, the director of the Municipal Center for Disease Control and Prevention, and a well-known public health expert, said that exercise is a very important part of chronic diseases with complications. A large number of studies at home and abroad have confirmed that in many sports, walking quickly is the best way to prevent chronic diseases.Economic, the most effective, easiest to spread, and lowest risk exercise, the World Health Organization as early as 1992 proposed “the best exercise is walking.”
In order to reduce the incidence of chronic diseases and improve the health level of the citizens, the activities of “Citizens Preventing Chronic Diseases, Keeping Health, and Going Fast” jointly organized by various departments of the city, the Municipal Centers for Disease Control and Prevention and our newspaper have been gradually launched recently.
This activity will become a long-standing adherence to the nationwide disease prevention and health care activities, which will make walking quickly become a part of the daily life of citizens and a sports habit of people.
As long as the citizens gradually take 30 minutes to brisk walking every day, they can significantly reduce the risk of suffering from chronic diseases such as cardiovascular and cerebrovascular disease, diabetes, and dyslipidemia.
For health, let’s move quickly together!
People who regularly participate in physical exercise cause less chronic seizures and higher incidence of chronic diseases. The latest statistics show that the total incidence of chronic diseases such as hypertension, dyslipidemia, diabetes, coronary heart disease and stroke in this city is 841.
70 / 100,000, which is three times the prevalence of all infectious diseases.
The top 5 consecutive chronic diseases in the cause of death ranking in this city, and the deaths caused by chronic diseases account for more than 80% of the total deaths.
Wang Xiuxiu said that the marked increase in the incidence of acute chronic disease is closely related to the changes in living environment and the increase in bad living habits. Among them, sedentary exercise and lack of exercise are a very important factor.
Surveys show that only 43% of the citizens regularly participate in physical exercise, and most of them are elderly.
Lack of exercise Excessive energy absorbed by the human body cannot be consumed in time, resulting in excessive accumulation of slight accumulation, replacement of the body’s metabolic disorders, resulting in increased blood pressure, blood lipids, blood sugar, and lack of exercise and blood circulation will slow down and reduce heart and lung functionThese have created the conditions for the occurrence of coronary heart disease and stroke and cerebrovascular disease.
Not only that, sedentary movements can lead to muscle soreness and stiffness, premature degenerative changes in the neck and lumbar spine, leading to premature diseases such as cervical spondylosis and lumbar disc herniation.
Brisk walking for more than 3 hours a week reduces the risk of cardio-encephalopathy by 40%. How do we exercise?
Among the many sports events, Wang Zixiu has recommended to readers a quick and easy way to save money and be effective.
In addition to fast walking, it can strengthen bones and strengthen bones, improve body movement, prevent osteoporosis, improve brain productivity, improve work efficiency, improve rehabilitation and peristalsis, improve appetite, correct constipation, accelerate energy consumption, lose weight and maintain body shape.It can enhance cardiopulmonary function, regulate and improve blood lipids, supplement insulin function, and has a good correction effect on cardio-cerebral vascular disease and diabetes.
Studies have shown that walking 30 minutes a day can increase cumulative consumption by 30%; walking 1 km a day can reduce about 0 per month.
3 kg aunt; brisk walking for more than 3 hours per week can reduce the risk of heart disease by 35% to 40%, while reducing the risk of stroke by 40%. Middle-aged and elderly women walk 45 minutes to 1 hour a day and suffer from strokeThe probability can be further reduced by 40%.
Brisk walking. At least 120 minutes per minute. How do you take a good step and grasp the posture and intensity?
Wang Zixiu said that there is a clear difference between walking fast and walking, and walking slowly.
Walking within 3 kilometers per hour is called walking, 3.
6 km is called Slow, 4.
5 kilometers is called nature walk, 5.
5 kilometers is a brisk walk (also known as athletic walking).
According to this, a 10-minute fast walk should be about one kilometer (elderly people, weak people can be slightly slower), that is, about 120 to 140 steps per minute.
In this way, the heart rate can reach 70% of the maximum heart rate (170 years), meet the requirements of small and medium-sized exercise intensity, and can stimulate the heart and lungs well to achieve the proper fitness effect.
With jogging score, brisk walking effectively avoids the impact of running on the knee and joints of the body, reducing the chance of sports injury.
When walking quickly, pay attention to the following points: stand up with your chest up, spread your shoulders, and keep the shoulders and hips on the same line perpendicular to the ground.
If the chest is back, it will increase the burden on the spine and waist and cannot achieve the best exercise effect. Naturally swing the arms, pay attention not to place the arms above the shoulders. Steps should be large and fast. Place the center of gravity of the waist on the feet that you step out of.When you are walking, you must actively use your whole body muscles, which will help reduce back pain, shoulder pain, and improve visceral function.
The speed of walking should be 120 to 140 steps per minute, and the heartbeat should be 120 times per minute. The intensity should be slightly sweaty, gasping during walking, can talk but not sing, and feel relaxed or slightly tired after walking.Good; adhere to 30 minutes a day, can be completed at one time, or can be completed step by step according to personal time.
Exercise should be gradual and progressive in order to pay attention to permanent middle-aged and elderly patients with chronic diseases. Wang Zixiu believes that to achieve the desired exercise results, we must grasp the principles of safety, proper exercise, gradual progress and persistence.
Exercisers should gradually increase the intensity of walking according to personal conditions, do not rush to achieve success, and persist for a long time in order to see results.
In addition, sports venues should choose places with good air, wide field of vision, and safety, such as steering and parks. Try to avoid walking fast on the roads and sidewalks with large traffic; shoes should be comfortable and fit, soft and flexible, so as to avoid long timeInjury to the feet and other limbs during walking; warm up slowly before walking quickly, do not jump quickly as soon as you come up; also adjust the breathing with a medium pace (90 to 100 steps per minute) after walking fast,Do finishing exercises.
For middle-aged and elderly people, before going for a quick walk, it is best to go to the hospital for a routine physical examination and simple exercise cardiopulmonary function test in order to grasp their self-conditions and determine a reasonable exercise plan.The intensity should be strictly in accordance with the doctor’s advice, it is best to be accompanied during exercise, accidents occur during the contraction exercise.
Walking fast for 30 minutes a day can significantly reduce the risk of chronic diseases such as cardiovascular and cerebrovascular disease, diabetes, and abnormal blood lipids.