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You can’t answer these questions, your steps may go in vain!| Popular science time

Walk

The spring is bright, it is the good time when going out to walk away.As an outdoor exercise method, walking can not only allow us to appreciate the beautiful scenery and relaxing mood of nature, but also enhance cardiopulmonary function.

However, walking is not like many people think, it is a sport without threshold and technical difficulty.Some wrong walking habits can cause physical discomfort, and even damage to bone and muscle systems.The following questions about walking, do you know the correct answer?

Walking is a kind of low -intensity aerobic exercise. Each exercise for 30-40 minutes can play a role in enhancing cardiopulmonary function and exercise joints.
The health of the knee joint is largely determined by the health of knee cartilage, and the health of cartilage requires joint activities.When the joint moves, the joint fluid will flow in the joints, and the nutrients in the joint fluid will be better absorbed by the cartilage.When walking, every time you walk, the joints complete a flexion and extension action, thereby promoting the flow of the joint fluid.But the more pace, the greater the benefits of joint health.
In daily life, the range of knee joints is very large. When doing squatting, the activity angle can reach 130 to 140 degrees, and when walking, the angle of the knee joint activity angle is 0 to 40 degrees.At this time, only the cartilage in the bearing area was in contact with each other, and most of the cartilage did not have nutritional exchange.Even if you go more, you cannot play a role in nutritional exchange in the joints. Instead, it may increase the burden on the cartilage, resulting in excessive wear and damage to the joint.

In the case of normal walking, most people’s steps take 80 to 100 steps per minute. The steps of walking are slightly faster, about 100 to 120 steps per minute, and the stride is even greater.

Based on 30 to 40 minutes each time, the steps are calculated from 100 to 120 steps per minute. The number of steps for each step is about 6000 steps. It is more appropriate to achieve the exercise effect and will not cause exercise damage.

Whether it is walking or running, our physical center of gravity is unstable, and we need to use the swing arm movement to balance the center of gravity.
In the exercise of healthy steps, our strides and steps have increased when walking normally. The body will be more inclined to be unbalanced. We need to increase the amplitude of the swing arm to help us control our body balance and let us go more to walk more.Stable, you can also exercise the muscles of the upper limbs and back.
When some people walk, they like to shake their arms. They feel that this can not only increase the amount of exercise, but also allow the upper limbs to be effectively exercised.In fact, if the arm swing is too large and cannot be consistent with the pace, it will affect the exercise effect.

If you walk correctly, you need to master the following posture points:

Raise your chest and stretch your shoulders back;

The upper body is straight, try to stretch the spine upward;

The arm is swinging naturally back and forth, and the amplitude is moderate;

Power your hips to drive your legs forward;

Don’t be too deliberate and rigid, relax your arms, let your wrists swipe back and forth naturally, and the thighs and calves are naturally strong, not easy to get tired.

Good sports equipment support and protection are very important for walking.When choosing the shoes worn by walking, you need to pay attention to the following aspects:

The sole needs to have a certain thickness and elasticity;

Shoe helper has a certain support;

The arch of the arch must have support;

The front palms of the shoe should be thin and soft.

In addition, it should be noted that it is not recommended to wear new shoes for long -distance walking exercise.As the saying goes, the new shoes are “grinding feet” because after wearing a new pair of new shoes, shoes and feet need to be gradually adapted.When wearing new shoes, you can first walk through short -distance activities such as walking.
Exercise for the purpose of fitness requires a certain degree of warm -up.
Some people may say that in daily life, walking every day, never warm up, and there is no problem. Do you need warm -up?
For walking in daily life, we can generally control the speed and time of walking. The activities will not be very violent. This situation does not require warm -up.However, when walking, the exercise time is long enough, and the stride and steps must achieve a certain degree to achieve the effect of exercise. Therefore, you need to mobilize your body before exercise.
Heating before exercise mainly has the following three functions.
Make the joints more flexible.In daily study and life, sedentary or flat time is long, which may make the joints stiff and do some joint stretching activities, which can make the joints more flexible.
Stretch muscles.When sitting for a long time, the muscles behind the thighs are in a state of long -term contraction. If the muscles are not stretched by stretching, muscle stiffness and even strain may occur during exercise.
Let the body “heat”.Adjust your breathing and heart rate to let the body gradually adapt to the next middle -intensity movement.
There are many common warm -up movements, and the following two are simpler and easy.
Step on the legs in place.Lift your legs are slightly higher than when you walk normally, but you must be within the range of the joint feel comfortable.This action can mobilize the muscles of the whole body, and the shoulders, knees, and hip joints are active.Go to your body slightly fever.
The bow rotation stretch.Both feet are together and stand naturally; the legs on one side of the mimether are bowed, the front legs and calves are vertically on the ground, the thighs are parallel to the ground, the hind legs are forward, and the knee joint is in the same direction;In front of the chest, the palm is opposite, turn to the side of the forward leg, open the arm; stop the arms, then restore it to the chest, and return to the starting state; change your legs forward and make the turn on the other side.Alternate around and do about 20 times.This movement can stretch the thoracic and shoulders, and extend the spine, arm, and stretch the body.

Pay attention to the following matters when walking:


  • Choose a safe and flat road walk;

  • Wear the right clothes, choose the material of dry and sweat absorption as much as possible;

  • Don’t walk away immediately after hunger or full meal;

  • Try to avoid the high temperature and cold time of the day;

  • Sweating for a long time to add water and salt properly;

  • Don’t stop immediately after exercise, you should gradually slow down;

  • People with basic diseases require doctors to evaluate them before they can exercise;

  • When walking away, if there is a sense of discomfort that continues to worsen, you should stop exercising and seek medical treatment in time.


Source: Student Health News

Author: Mei Yu, deputy chief physician of the Department of Sports Medicine of the Third Hospital of Peking University

Review:National Health Popular Science Expert Library Expert,Zhang Yimin, Ministerial Laboratory, Key Laboratory of the Ministry of Sports and Sports and Health of Beijing Sports University

Plan: Zhang Cancan Wang Ning

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