Recently, there has been such a fitness method, which does not rely on any fitness equipment, but walks at a faster frequency. This fitness method is called "walking". Jogging originated in the United States, the initial form is jogging, and then gradually evolved into today's "fast walking." This sport is suitable for all people, because the intensity of this sport is weak, so it is more suitable for middle-aged and elderly people. Then you can't help asking, what's the difference between this and walking? In fact, the difference between walking fast is the word "fast", which stimulates the human body more strongly, thus promoting the improvement of cardiopulmonary function, accelerating blood flow and promoting metabolism. Forming the habit of brisk walking can not only effectively reduce fat, but also prevent arteriosclerosis. The fact that walking fast can lose weight, prevent aging and adult diseases and keep healthy has attracted worldwide attention. In order to distinguish sports walking from walking in daily life, we also call the former "training walking". Many experts have also begun to conduct various studies and investigations on walking. An experiment was conducted in the United States: men aged 40 to 57 were asked to walk for 40 minutes at a time, four times a week for 20 weeks. The results showed that: ① viscosity (maximum oxygen uptake) increased by 30%; ② At rest, the pulse number decreases and the cardiac function improves; ③ The average weight loss was 65438±0.3kg；; ④ The thickness of subcutaneous fat decreased from 65438±035mm to 65438±020mm on average. The daily walking time starts from 10 minutes, and gradually increases after getting used to it. The ultimate standard is to walk for 40 minutes every day. The more body fat people have (high fat rate), the more fat they lose. In other words, walking to lose fat is very effective. Many people have lost weight, and even many people have successfully completed their weight loss plan in the ideal state of 1 month 1 kg. And because the fat is reduced, it can be said that walking is the most suitable exercise for healthy weight loss. In order to prevent osteoporosis, middle-aged and elderly women often drink more milk, but milk is a nutritious food, which will lead to obesity. Another advantage of brisk walking is that it can contract abdominal muscles, and of course it can also prevent obesity. In addition, walking fast until sweating can also increase heart function. However, if you want to walk fast every day, you must first find out if you have heart disease. If you really want to improve your health through walking training, you must stick to it. It will never be effective to fish for three days and dry the net for two days. You may feel tired at first, but if you can stick to 12 weeks, you won't feel tired if you walk for a long time after you get used to it, and you will feel uncomfortable if you don't walk. There are many forms of quick walking to prevent stroke, and "quick walking" is one of them. According to the quarterly report of the American Medical Association, "walking fast" is good for women's physical and mental health. According to the research report of Harvard School of Public Health recently published by the Quarterly Journal of American Medical Association, middle-aged and elderly women seldom take part in strenuous exercise, but as long as they walk for 30 minutes every day, the probability of stroke can be reduced by 30%, and the effect of preventing stroke is the same as jogging, playing tennis and riding a bike. 1968- 1994 experts from the school of public health of Harvard University conducted a long-term follow-up study on the relationship between women's sports and physiology, and the respondents were 72,488 women aged 40-65. According to the research report, walking for 30 minutes every day for middle-aged and elderly women has a good effect on preventing diabetes, heart disease, osteoporosis, stroke and some cancers. Women who have no exercise habits can achieve good results as long as they walk for 30 minutes every day from now on. If middle-aged and elderly women walk for 45 minutes to 1 hour every day, the probability of stroke can be further reduced by 40%. As for how fast you walk, how fast is "walking"? According to the research report, if you walk the distance of 1 km in 10 minutes, this speed can be called "brisk walking", because this speed can make the cardiopulmonary function produce effective exercise. Walking happily for a long time "walking like the wind" means walking fast. The latest research data show that walking at a faster speed has a good effect on promoting the vitality of cardiovascular system, improving respiratory muscle function, reducing blood cholesterol content and avoiding the occurrence of hypertension. Hatano, a professor of health sports in Tokyo, Japan, believes that in order to prevent diseases and achieve bodybuilding, it is necessary to exercise that consumes more than 35 calories per minute, and walking at a faster speed is the minimum condition for bodybuilding. When Japanese scholars explore the mystery of longevity, they find that the longevity has the characteristics of long-term fast walking. When doing brisk walking, everyone should do what he can according to his physical condition. If you are strong, you can combine jogging while walking; The weak should gradually change from slow to fast and the distance from short to long. Running is better than walking. Nowadays, many elderly people advocate morning exercise and running, but they don't think so. In fact, running is not suitable for the elderly, especially patients with cardiovascular diseases. Intense exercise can easily induce thrombosis, leading to myocardial infarction and angina pectoris; Moreover, walking fast is not only simple and safe, but also healthy and disease-proof, and it can also sweep away the repressed will and make people feel happy. When people walk, the muscle system is like a rotating pump, which can push blood back to the heart. The lower limb is the part with the most muscles and plays the biggest role. If the lower limbs are too weak, they cannot generate enough driving force to transport blood to the heart. Fast walking can exercise more than jogging, because the former can promote blood circulation, increase oxygen consumption and increase the rhythm of the heart. According to the speed, the speed within 3 kilometers per hour is called away; A speed of about 3.6 kilometers per hour can be called slow travel; When the speed is about 4.5 kilometers per hour, it is a brisk walk. A brisk walk of 65,438+00 minutes should be about 65,438+0 kilometers, but it can be slightly reduced for the elderly and infirm. For those who are obese without training, you can exercise by gradually increasing the speed. For the average person, you can also take the method from slow to fast. If you really want to improve your physical condition through walking training, you must persevere. In addition, although walking fast has many benefits, it should not be excessive, especially for the elderly and cardiovascular patients. It is not advisable to make every effort to move forward and do what you can. (pre-synthesis) □ information classified walking: about 70-90 steps per minute (equivalent to 3-4 kilometers per hour), and the average heart rate during exercise is 10- 120 times per minute, which belongs to walking and is suitable for moderate walking as a warm-up activity (5- 10 minutes) before walking. Accordingly, a brisk walk of 10 minutes should be about 1 km (the old, the weak, the sick and the disabled can be a little slower), that is, you should walk about 120 to 140 steps per minute. In this way, the heart rate can reach 70% of the maximum heart rate (170 minus age) and meet the requirements of moderate and small exercise intensity, so as to stimulate the heart and lungs well and achieve the due fitness effect. Compared with jogging, brisk walking effectively avoids the impact of running on the knee and ankle joints of the body and reduces the chance of sports injury. Extremely fast walking: every minute 140 steps (more than 6.5 kilometers per hour), suitable for people with a certain physical exercise foundation. □ Interesting Link Walking in Trolley New Mom's Fitness New Tactics According to Los Angeles media reports, many new mothers in North America are participating in the "Walking in Trolley" activity, and they take their babies to exercise properly. It is said that this is very effective in restoring their figure and building self-confidence. After the joy and excitement of the arrival of a new life, many new mothers have to face troubles such as being out of shape and having little contact with society. The new "Walking in a Cart" training course in Los Angeles is to encourage new mothers to take their babies out of the house, restore their beautiful figure and bid farewell to depression. It is reported that there are 184 such training courses in the United States and Canada, with more than 20,000 students. The cost of attending training courses ranges from $50 to $75 per month. New mothers exercise for about 1 hour at a time, and finally relax for 5 to 10 minutes. After the exercise, they can also meet for shopping or chatting. Giorgiya Mitchell, 3 1 year-old, is the coach of the training class. She said that 6-week-old babies can train with their mothers, and mothers can choose different levels of courses according to their own situation. All coaches are young mothers with professional qualifications. Usually, new mothers are reluctant to give their children to nannies for fitness. "Trolley walking" is just for mothers to take their babies to exercise. Because of similar experiences and similar ages, young mothers will be very happy together, and many mothers who are depressed at home after childbirth have been released. Moreover, when the mother is exercising, she has a lot of interaction with her baby. The baby is often very excited and will not feel forgotten or ignored.