The benefits of walking for exercise are many, and you can walk anytime and anywhere. Walking can improve bone density, prevent dementia, reduce the risk of stroke, breast cancer, etc.
Some studies have found that brisk walking is better than jogging in lowering blood pressure, blood sugar and cholesterol, preventing the risk of diabetes and cardiovascular disease. But there are also people out of the Achilles tendonitis, synovitis …… If so, you may be “fake walking”, in other words, you walk the way there is a problem!
Why the race walking effect is not satisfactory
Many people have fallen into a misunderstanding, that race walking is walking, is just a little faster, more walk a little. This viewpoint is actually very fallacious, causing many friends insist on a long time, but not the effect of strengthening the body, but out of the back pain.
So what is the basis for judging whether race walking is for nothing?
NO1. Are you sweating?
If your body is not so wet that you need to change clothes, or your face and forehead are not sweating, then you probably have not reached the maximum heart rate of 75 to 80%, which is the ideal heart rate interval for aerobic exercise. Assuming you walk for 30 minutes, you must have 10 to 15 minutes of heart rate is within this interval to achieve the effect of exercise.
NO2. can you still talk and walk at the same time?
If you can walk and still finish a sentence without blushing, then you may have to increase your intensity. Try walking alternately fast and slow. For example, walking fast for 1 minute and slow for 2 minutes, alternating between them, will not only help you burn more calories, but you will also be less likely to get injured. A small study showed that switching to “alternating fast and slow” walking can help people with diabetes control their blood sugar more effectively than keeping the same rate when walking.
NO3. Are you tired after the race? Are you sore?
No soreness, no fatigue, it means your strength is not enough. Do not be mistaken for walking after not tired and not sore, it means that your muscles are very strong, some professionals said: “Even normal walking, should also be tired, in order to really achieve the effect of exercise. Suggestions can be changed to uphill, so that you do not have to speed up the situation, training to the calves, thighs, buttocks and other muscle groups, while effectively enhancing cardiovascular function. As a reminder, in order to avoid possible knee injuries when going downhill, the pace should become smaller.
NO4. you have been feeling that you do not see results?
This is the most direct basis for judgment. But instead of being discouraged, it’s better to use it as an indicator to remind you: it’s time to make some changes!
Experts suggest that the previous day’s walk may be split into two times a day; “two times a day to increase the heart rate will help increase fat burning efficiency”.
Recommended reading:
The Exercise Effects of Walking for Fitness Walking Before and After Meals May Prevent Diabetes
The benefits of walking for fitness and the aspects that need attention
