Walking exercise age desirable, convenient, safe and effective. But if not of "medium intensity", then fitness is not obvious effect. How exercise intensity control, experts say, each walking at least 20 minutes to breathe accelerate somewhat tapered, but also with the normal standards for the exchange, fitness walking effect words.
Many people want to walk through the exercise of obesity, lipid-lowering, reducing blood pressure and improving heart and lung function purpose, but not as often. Main reason is not reached middle exercise intensity, which includes not reached the intensity of the middle movement, is there any movement to moderate intensity of the time.
In sports training school in a "super" concept, meaning that physical fitness (physical) --- whether cardiopulmonary function or strength of the premise is the need to increase capacity, the appropriate rest and physical fitness to return to their original levels not before, following added to physical inactivity, we can have increased on the basis of a further step, which is "super." So, have a certain level of exercise intensity and the effects of physical activity to improve fitness is very important. Walking exercise, only to "medium intensity" to achieve "super" purposes.
Walking in the so-called middle-intensity exercise, the heart rate is the biggest one 70% ~ 85%. For example, when a person's heart rate quiet is 70 beats / minute, he Medium intensity heart rate is about 130 times / per minute, exercise walking, walking by the majority of the way, heart rate can reach 100 to 110 beats / minute, despite taking a 10,000-step, tempering the results will not be good. While Fast was also
, while obese, even a moderately exercise intensity, but long enough time, the effect is good. Because the intensity of the first 20 minutes walking, the body is consumed in muscle glycogen, only 20 minutes later, the body fat to be used to provide energy, therefore, to remove fatty liver, blood fat and lose weight to walk at least 20 minutes.
How to know whether a moderately exercise intensity? There is a simple way to do this is a "breathing accelerated somewhat tapered," but "normal conversations with people." If surge beyond normal conversation, over the medium intensity. This method is simple and suitable for different ages and different physical person.
Walking is not reached such intensity, or the general needs of Jianbu go step away accelerate the stride, stride frequency, increase the swing arm. Run or take alternate (premise of the exercise is running for the crowd), there is a special cross-country walking cane.
Master the sport, the daily exercise for at least 50 minutes to reach about 4 to 5 per week times, preferably with a mountain, then your fitness there will definitely be effective.
