Benefits of brisk walking has been confirmed In United States had for had such a experiment: selected 40-57 age between of male as observation object, requirements they each walk 40 minutes, a week do 4 times, and maintained has 20 week, eventually research found, maximum oxygen intake volume rose has 30%; quiet Shi of pulse number reduced, heart function get improved; weight average reduced has 1.3 kg; skin Xia fat thickness average from 135mm reduced to has 120mm.
Italy 749 researchers recorded memory-impaired patients daily physical exercise. 4 years later, than those who love walking who doesn't love walking the final 27% less likely to suffer from Alzheimer's. Thus, regular brisk walking, great help to prevent Alzheimer's.
Since the benefits of brisk walking so much, how do we start walking? Trotter requested Will only be called walking speed of 5.5 km. That probably should be 120 to 140 steps per minute (slightly adjusted according to conditions). Heart beats 120 times, and strength to walk when breath, tiny Khan, can talk but cannot sing, walk or feel relaxed after slight exertion is the best. Compare with jogging, brisk walking can effectively avoid the impact on knee and ankle joints of the body running, reduce the risk of sports injuries.
Considerations for a brisk walk 1, chest, shoulders, shoulders and hips in the same vertical line. If the hips back, it will increase the burden on the spine and waist, which will not achieve the best results.
2, natural swing arm, note swing arm not to shoulder more than pace must be large, faster; waist focus should be placed on the step in the foot, active use of muscles when they walk in, which can help relieve low back pain, shoulder pain, and improves the function of the internal organs.
3, 30 minutes a day, and once finished, of course, you can complete based on personal time today several times.
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