How to achieve the effect of fitness walking
We all know that walking can help lose weight effectively, but also can achieve the effect of physical fitness, but a lot of people after a long walk, found their own desire not to achieve, this is mainly because no reached a certain intensity and time when walking.
Walking is a everyone can exercise fitness method, and its fitness effect is also very good, it can not only improve the function of heart and lung, but also effective lipid-lowering, lowering blood pressure, make the body more healthy.
Walking exercise for the young and the old, simple, safe and effective. But if not up to the "moderate", then the fitness effect is not obvious. But how to control the intensity of exercise? Here I suggest you, at least 20 minutes walk, to breathe faster, a little out of, but also with the normal exchange of people as the standard, walking for fitness effect is good.
In sports training in a "recovery" of the concept, meaning that the physical quality (physical) -- both heart and lung function or power increased, the premise is the need to increase the load, after proper rest, the constitution has not returned to the original level, continue to exercise, can improve the already on the further increase step, this is the "recovery". Thus, with the exercise intensity and amount are very important to improve the fitness effect. Walking exercise, only the "moderate", in order to achieve the purpose of "recovery".
Walking in the so-called medium intensity exercise, is the maximum heart rate of 70% to 85%. For example, a man in the resting heart rate is 70 times / per minute, he the medium intensity exercise heart rate is about 130 times per minute, therefore, although took 10000 steps, the effect of exercise is not good.
Also some people while walking, while walking, even up to the medium intensity exercise, but not a long time, the effect is not good. Because the first 20 minutes walk to the strength, the body consumes just muscle glycogen, in only 20 minutes,
will use the fat to provide energy for the body. Therefore, if we want to eliminate fatty liver, reducing blood lipid and weight loss purposes, at least to walk more than 20 minutes.
Walking is not reach the exercise intensity, generally require vigorous walk or play not to walk, to speed up the pace, stride frequency, increase the swing of the upper arm. Or run alternate (premise is suitable for running exercise crowd), there is a special cross-country a stick.
Walking is a everyone can exercise fitness method, and its fitness effect is also very good, it can not only improve the function of heart and lung, but also effective lipid-lowering, lowering blood pressure, make the body more healthy.
Walking exercise for the young and the old, simple, safe and effective. But if not up to the "moderate", then the fitness effect is not obvious. But how to control the intensity of exercise? Here I suggest you, at least 20 minutes walk, to breathe faster, a little out of, but also with the normal exchange of people as the standard, walking for fitness effect is good.
In sports training in a "recovery" of the concept, meaning that the physical quality (physical) -- both heart and lung function or power increased, the premise is the need to increase the load, after proper rest, the constitution has not returned to the original level, continue to exercise, can improve the already on the further increase step, this is the "recovery". Thus, with the exercise intensity and amount are very important to improve the fitness effect. Walking exercise, only the "moderate", in order to achieve the purpose of "recovery".
Walking in the so-called medium intensity exercise, is the maximum heart rate of 70% to 85%. For example, a man in the resting heart rate is 70 times / per minute, he the medium intensity exercise heart rate is about 130 times per minute, therefore, although took 10000 steps, the effect of exercise is not good.
Also some people while walking, while walking, even up to the medium intensity exercise, but not a long time, the effect is not good. Because the first 20 minutes walk to the strength, the body consumes just muscle glycogen, in only 20 minutes,
will use the fat to provide energy for the body. Therefore, if we want to eliminate fatty liver, reducing blood lipid and weight loss purposes, at least to walk more than 20 minutes.
Walking is not reach the exercise intensity, generally require vigorous walk or play not to walk, to speed up the pace, stride frequency, increase the swing of the upper arm. Or run alternate (premise is suitable for running exercise crowd), there is a special cross-country a stick.
No comments