Whether you have been closed for 14 days or 7 days, or have been confined to self-she has been afraid of correct diagnosis for several months, it is unconflict that the epidemic has greatly reduced the amount of human activities. Some elders are afr...
Whether you have been closed for 14 days or 7 days, or have been confined to self-she has been afraid of correct diagnosis for several months, it is unconflict that the epidemic has greatly reduced the amount of human activities.
Some elders are afraid of getting out of the epidemic and give up their sports habits for many years; and the young man has greatly reduced their activity due to working at home or being isolated. Walking, running, and climbing the suburbs are all activities that are not high and can be carried out at any time. The weather is not bad and you can get a pair of good shoes. However, during the exercise, it is important to avoid damage. Be prepared and work together to train your legs!
{9●Contact nature to reduce stress, strengthen heart and lungs, prevent cardiovascular diseases and diabetes.
Walking and cardiopulmonary training and heat consumption efficiency with oxygen exercise are not as effective as long running, but can effectively train muscles, and are safer and have relatively little burden on the knees. Even people who have no experience in sports can get started quickly.
Walking can burn twice as much heat than walking, and can increase bone density, and is usually done outside. While exercising, you can also enjoy the scenery of nature. It helps to reduce stress and reduce anxiety, relax the body, mind and spirit, maintain the cortical alcohol in the brain to normal, thereby improving concentration and awareness, and preventing dementia from coming early.
According to the guidelines of the American Society of Sports Medicine (ACSM), walking can reduce the risks of cardiovascular disease, type 2 diabetes and obesity. Because walking mainly moves to the large muscle groups of the human body, it helps the blood flow back to the heart through the helping effect, increasing blood circulation, muscle endurance and dynamic balance. These are all indispensable conditions for strengthening the heart and lung function.
Is the amount of walking movement sufficient? How is it different from walking?●Medium strength aerobic exercise can maintain muscle strength and reduce fat in 150 minutes a week.
Walking can be said to be deliberately performed aerobic exercise and has a purpose; walking is a relaxed and physical activity without a pre-set goal. Most people are willing to walk about one kilometer for an hour, and the walking speed is between walking and jogging. It should be maintained at four to six kilometers per hour, and it takes about 90 to 120 steps per minute.
When ordinary people walk, they should achieve a moving effect. The rate should be maintained to make their heartbeat reach 120 times per minute, and last for 30 minutes. Don’t underestimate this number. Such strong walking is considered to be active in medium strength, which consumes far more heat than walking, and most people will be out of breath and sweat. If ordinary people can walk for 150 minutes a week, they can achieve the effect of maintaining muscle strength and reducing fat.
Who is suitable for walking sports?● Suitable for all ethnic groups, the benefits of the three highs in the middle and middle age patients are particularly good.
If you can master the key points of walking and match your own tolerance, walking is almost suitable for everyone. There are three high problems in the middle age of 2019. Walking can effectively reduce blood pressure rise and reduce the risk of heart disease. At the same time, it can reduce the concentration of calcified sterol in the body, burn the excess fat in the body, and prevent bone relaxation. Walking four to six times a week for 30 minutes each time, can achieve results in the long run.
In addition to general walking, you can also use the "rest walking" and your pace is slightly larger than usual. Through three minutes of fast walking and slow walking, alternate five times in succession, four times a week, achieving different sports effects.
Do you need to warm up first when walking?●You can take a walk first, step alternately in place, and do exercises to stretch your knee joints.
Like other sports, stretch your joints and knee joints before walking, so that your body can quickly enter the state and avoid sports damage. Relaxation and stretching after the event is also indispensable. Before walking, you can improve knee joint activities and the ductility of the muscles of the limbs through simple stretching and movements; after walking, you can relax your muscles by simply stretching, local massage, lunges, etc.
According to ACSM, exercise must comply with three major procedures, warm-up, aerobics/training, and sedation. Before walking, you can take a walk, step in place, do yoga or pilatis for about 5 to 10 minutes; for scrubbing and movements, you can add some resistance activities such as elastic bands, or the same as warming up the body.
The correct posture for walking?●High your chest and tighten your lower abdomen, push your arms to 90 degrees, hold your empty fist and move naturally, and touch your feet first.
Both eyes should be straight ahead, relaxed shoulders, straighten your chest and tighten your abdomen, push your arms to 90 degrees, and clench your empty fist and move naturally to move your steps. Each time you move the fist to the chest, the buttocks must be tightened, and the feet must be touched first, followed by the palms and toes of the feet, which will force the ankles and knees evenly, reducing the damage to the relationship.
The pace is not too stretched to the right level, and this posture can provide sufficient movement and achieve the standard of walking.
What equipment should I get for walking?●Putting foot shock-absorbing running shoes, knee joint inflammation or obese people can use walking sticks to reduce damage.
Before starting to walk, you must choose a pair of suitable jogging shoes, which have good coverage, good support and moderate shoe pad softness, so that the foot can have sufficient buffering force when applying force and can withstand the impact caused by walking. It is recommended to choose cotton-quality and comfortable sacks to prevent injuries caused by friction between the skin on the feet and shoes.
"North European Walking" uses the help of the walking stick to help the lower limbs walk, trains the core muscles, and reduces the burden on the waist and double feet. Patients with obese and knee joint inflammation can use two walking sticks to disperse the ground reaction force of the knee joints on both sides, thereby reducing the damage in the knee joints and continuing to walk..
How should people who are infected with the epidemic walk?Is it suitable for patients who have recovered from COVID-19 suitable for walking and rehabilitation? The doctor suggests that it is best to start restoring physical fitness or exercise in seven days, and adopt advanced training and normal training. From the first week to the fourth week, increase at 50%, 70%, 80%, 90% of the regular training intensity, and resume regular training by the fifth week. If you experience cough, difficulty breathing, palpitations, etc. during the exercise, you must stop training and seek medical assistance.
It is recommended to warm up and exercise for 10 to 15 minutes. At the beginning, you can keep it for 20 minutes and maintain it for two weeks. After that, you will not feel very wheezing, chest pain, chest pain, and blood oxygen reduction. The progression method will increase by 5 to 10 minutes per week to make the heart and lungs gradually adapt.
Consultation/Zhou Liwei, Minister of Rehabilitation of Asia University, Geng Jianfeng, Physician of the Cardiopulmonary Division of the Rehabilitation of Wuqitong Hospital, and Hong Huijun, Orthopedics physician of Guangtian Hospital,
