How to choose the right walking technique

In terms of posture, the posture should not be too relaxed. The correct walking posture should be the head up, the eyes should be level, and the torso should be naturally straight; Pull in your stomach and move your weight slightly forward. The upper and lower limbs are coordinated, the pace is moderate, and the feet have a sense of rhythm.

In terms of speed, it's two steps per second. Gou Bo, associate professor of sports Medicine Teaching and research Department of Physical Education Institute, believes that fast walking should ensure 40 minutes to 60 minutes each time. Many countries have proposed that walking 6,000 or 10,000 steps a day is actually a quantitative processing of exercise time, about two steps per second. Exercise pay attention to step by step, just started to exercise people can walk for half an hour, and then gradually time.

If it is fast walking, the heart rate should be maintained at 120 to 140 times per minute, and it is appropriate to sweat slightly. The middle-aged and elderly people in good physical condition may not be able to achieve the sweating effect by fast walking, so they can assist jogging and combine walking and running to achieve fitness purposes.

Try to walk after 4pm every day. Many elderly people are used to morning exercise, but the morning humidity is large, which is not conducive to the diffusion of pollutants, and the air quality is poor. For the elderly with heart, brain and blood diseases, morning exercise may induce the onset of disease. Experts pointed out that after 4 PM and the evening is the best time for exercise, when the joints are flexible, physical strength, limb response and adaptability are the best, heart rate and blood pressure are also more stable. It is worth reminding that if you choose to walk after dinner, it should be carried out within half an hour after dinner to two hours before going to bed.

The location of walking should be as flat as possible and the air is good. Wu Wenqiang, associate professor of the School of Education, Sports University, especially stressed that the road side is not suitable for fast walking, the traffic flow is large, the air quality is poor, and the asphalt road is too hard, the impact on the knee and ankle is large, compared with the soft dirt road and plastic playground is more suitable, but also to bypass the construction site and the road with complex environment. Ma Changsheng, Department of Cardiology, Anzhen Hospital, suggested that it is best to walk in parks and other places with good air quality to protect the respiratory system.

The preparation before walking includes wearing a good pair of shoes and doing a good warm-up. A pair of well-fitting soft-soled running shoes that can cushion the pressure on the sole of the foot while walking and protect the ankle joints from injury; Loose, comfortable sportswear and breathable socks will also make the body more relaxed; Carry a bottle of water with you to replenish water in fewer times and more quantities; Diabetic patients had better bring a piece of sugar to prevent hypoglycemia accidents. In order to avoid sports injury, you should do some warm-up activities to stretch your limbs before fast walking to prevent strain caused by too much stride and too fast frequency.