Aerobic fitness striding

striding for aerobic fitness

striding for aerobic fitness. Exercise can help us to expel toxins from our bodies quickly. Regular exercise is beneficial to enhancing our cardiopulmonary function. This exercise can greatly improve our posture. Let's take a look at striding for aerobic fitness and knowledge. Aerobic fitness stride 1

First of all, you should straighten your back and waist, hold your chest as high as possible, and put your toes in the direction of walking. At every step, you should exert your strength with your toes, so that the muscles of your whole body can participate as much as possible, and it is best to have a feeling of bouncing. When striding, the swing arm should be enlarged, and the straight arm should be balanced as far as possible, which is helpful to let more muscles of the whole body participate in walking.

At present, many diabetics are doing walking exercise, but strictly speaking, many people just stroll, which has neither quality nor fitness effect.

Basically, most people relax when they walk, and some of them have a hunchback with their chest or feet following the ground. Their ankles are slack and their ten toes never exert themselves. This is an unscientific walking method and can't achieve the purpose of aerobic fitness. So, how to take a big step in aerobic fitness suitable for diabetic patients? Be sure to remember the following five points:

1. Increase the range of each step

First of all, straighten your back and waist, hold your chest as high as possible, put your toes in the direction of walking, and exert your strength with your toes in each step, so that all your muscles can participate as much as possible, and it is best to have a feeling of bouncing. When striding, the swing arm should be enlarged, and the straight arm should be balanced as far as possible, which is helpful to let more muscles of the whole body participate in walking. Because 5% of the blood vessels in the human body are concentrated in the lower body, when more muscles are exercised, at least 5% of the blood vessels in the human body can be squeezed to promote the blood flow of the lower limbs, so this is one of the simplest and most effective methods to prevent diabetic foot!

2. Walk hard at every step

We call walking hard as walking hard. Walking hard for a long time is very beneficial to lose weight, consume blood sugar and maintain muscle mass. Because the human liver, gallbladder, spleen, stomach, bladder and kidney have six meridians; Collaterals are born from the lower limbs, and walking hard can at least exercise the human body; 5% muscles and bones can stimulate 5% nerves and massage 5% meridians.

The advantage of long-term walking is that it can reduce the possibility of suffering from hypertension, diabetes, cholecystitis, heart disease and obesity. Diabetic patients can also prevent many complications if they often walk hard.

3. The walking time should be fixed

The best walking exercise time is 15: 21: (diabetics should abide by this point). In other words, if you decide to walk and exercise at 19: every day, you must act when it is time.

4. The walking distance should be fixed

Generally, the exercise distance should be not less than 3m (or 3min), which can also be adjusted according to the age. But just decide. Don't change with cooking.

5. The walking frequency should be fixed

The walking speed should be as consistent as possible; It's as rhythmic as walking in procession. Not less than 5 times a week, and an exercise cycle is 3 ~ 6 months.

As long as you master the above five points, striding aerobic fitness will play a real role, fully open the valve for regulating your body condition, and have a good effect on blood sugar consumption and preventing complications. Aerobic fitness striding 2

There are many ways to keep fit, and a new word "aerobic activity" has come out in recent years. Aerobic exercise refers to the physical exercise carried out by the human body under the condition of sufficient oxygen supply. When we exercise, we can increase the intake of oxygen, which can better consume the excess heat in the body. Through this kind of exercise, oxygen can fully ferment the sugar in the body and consume the fat in the body, which is one of the main exercise methods of fitness. Here, I would like to introduce several aerobic exercise and fitness programs that are not demanding, simple in technology and relatively popular for busy people.

Take a brisk walk:

I believe many people know that each of us has many acupoints under our feet. Our ancestors understood this truth many years ago, which is the wisdom of the ancients. The sole of the foot is also called the second heart of the human body. Therefore, everyone can go out for a walk after a busy day. As the saying goes, it is simple and effective to walk a hundred steps after a meal and live to ninety-nine. Don't stay in the company all day, go home to rest and sleep after work, and don't do exercise. Understand that health is at our feet.

Running:

Running is the most common, convenient and effective fitness method. It is a way of national fitness, no matter where we go, we can see runners. Running is not only suitable for teenagers, but also for middle-aged and elderly people; It is not only suitable for healthy people, but also suitable for the infirm.

By running, you can lose weight, and it can also make the muscles of the whole body contract and relax rhythmically, and shape tangible muscles.

When running, the blood supply and oxygen supply to the brain will increase, so it is also very helpful for our sleep after running.

Although running is good, you must run according to your body's acceptance, and don't be too radical. And although running has many benefits, it is not suitable for all people, such as those with knee joint injury, lumbar disc herniation and osteoporosis.

Cycling

Cycling is a very convenient means of transportation, with simple learning method and low cost. I believe everyone in rural areas and cities has their own feelings for it. Riding a bike can exercise your muscles and endurance. It is also a periodic aerobic exercise, which can make exercisers consume more calories and fat, and achieve significant weight loss. Cycling can not only lose weight, but also make your figure more symmetrical and charming.

Climbing

No matter which climbing method you choose, it is very beneficial to your physical and mental health. Therefore, when we all have time, we can climb more. Of course, if you don't have time and don't want to go out, climbing stairs is actually a way for city people to climb. However, I still mind you going out to breathe fresh air, and here I collected the benefits of climbing in the countryside:

(1) Broaden your mind and eliminate your worries.

You can not only enjoy the beautiful scenery of famous mountains and rivers, but also cultivate your temperament and exercise your will, making people open-minded and comfortable.

(2) Exercise limbs and bones.

In the process of climbing, people's heartbeat and blood circulation are accelerated, vital capacity and pulmonary blood flow are obviously increased, and all tissues and organs of the human body can be well exercised.

(3) Drinking more "suburban wind" is more "nutritious".

People often live in noisy cities, and it is difficult for people to get rid of the pollution of the air. The air is fresh and sunny. Going hiking in the suburbs is very beneficial to people's heart and lungs.