What are the benefits of walking for aerobic fitness?

　　Let’s talk about the three key points of aerobic fitness walking.

　　1. Aerobic fitness walking posture:

　　The correct posture when walking should be to hold your chest up and your head up, your body straight, your limbs coordinated, and your strength coordinated. Each step should be taken higher, mobilizing as many muscles and bones as possible to participate. At the same time, pay attention to the effective swing of the arms, so that the whole body can "participate" in walking. This will make people walk more coordinated and steady, and they will no longer feel weak when walking, but will feel strong and energetic.

　　Walking posture is the foundation of power walking. Without a good external posture, power walking is impossible. When you get used to it, it becomes natural. I hope that every friend will use the correct walking posture at the beginning of walking to take the first step of "aerobic fitness walking".

　　2. The rhythm of aerobic fitness walking

　　Many people have no rhythm when walking, but walk in a "relaxed" way. This kind of "relaxed" walking is good for promoting our healthy It can be said that the results are very little.

　　When walking, pay attention to your rhythm. There is a very simple method: when we walk, we should sing a song in our hearts. This song is the very familiar song "Bold and high-spirited, crossing the Yalu River...".

　　The rhythm and beat of this song are literally designed for walking. When we walk while singing this song, we will feel that the movement of the body is very rhythmic, and our whole person will feel "vigorous and high-spirited". If we continue walking for half an hour in this way, it will fully and effectively use our bones and muscles throughout the body. exercise , the stimulation it brings to the body is far more accurate and effective than "relaxing" walking for two hours. Therefore, paying attention to rhythmic "walking" will bring us more health benefits.

　　3. The "three quantities" in aerobic fitness walking”

　　If you want to exercise by walking, you must remember three quantities, which are very critical to our exercise.

　　The first measure is "timing": many people's exercise time in daily life is very "random". When they get up in the morning, they go for a walk, and when they have time, they go for a walk in the evening. This kind of irregular exercise can be said to have little effect, because it is difficult for our bodies to remember it if we do not exercise regularly. Scientific evidence shows that the best time to exercise is from 3 pm to 9 pm. Therefore, if we want to do walking exercise, it is best to choose a fixed time within this period of time. When you go for a walk at this time, it will bring more health benefits. If you do this at this time, the human body will remember our behavioral pattern, which will be of great help to us in controlling blood pressure, regulating blood lipids, lowering blood sugar, changing blood viscosity, and improving the quality of red blood cells.

　　The second is "quantitative": quantitative means that you cannot walk three kilometers today and one kilometer tomorrow, walk 20 minutes today and 30 minutes tomorrow. Such irregular walking will not maximize the effectiveness of the exercise we put in. Therefore, when we do walking exercises, it is best to determine a certain amount. We should use this distance or a certain time to walk every day. When we walk at this time, we have to walk this amount. The exercise stimulation this kind of walking brings to our bodies is very accurate.

　　The third thing is that the intensity should be fixed: that is to say, you can't take a walk today, take a walk tomorrow, and go for a brisk walk the day after tomorrow when you feel energetic. This effect is very bad. The correct method should be to walk at a relatively fixed intensity every day.

　　The above three quantities are very critical. Adhering to the "three quantities" for fitness walking is a principle that everyone who wants to do fitness walking must follow.

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