Walking is the simplest movement. Only by understanding the appropriate speed can you truly get out of health. Lin Lukai, director of the Joint New Sports Medical Center, said that walking is the most basic and safe movement, unless it is easy to fall due to inconvenient movement or poor balance, or it is easy to get lost due to degradation of knowledge, and almost no one is not suitable. However, to be effective, you must first estimate your goal rhythm.
Lin Kei said that walking is the most basic and safe aerobic exercise. According to the recommendations of the American Sports Medicine to do aerobic exercise for general groups, the aerobic exercise should be accumulated 30 to 60 minutes of medium-strength aerobic exercise every day, or the accumulated amount exceeds 150 minutes per week, which can be completed at one time, or 10 minutes each time. How to estimate the heart rhythm of intensity movement in
? Lin Kee analyzed that "220 reduction in last year's age" is the estimated value of the highest heart rate per minute. The maximum heart rate estimate is 60% off, which is the recommended heart rate for moderate aerobic exercise. For example, a person in his 40s has a maximum heartbeat of 180 beats per minute. A moderately strong walking exercise requires a heartbeat of at least 108 beats per minute. It is recommended that you can understand your heart rate changes immediately through simple wearable devices, such as a sports watch.
Lin Kei also reminded that the American Sports Medicine recommends that cardiovascular diseases or other diseases such as cardiovascular diseases or other diseases such as arrhythmia, prone to dizziness, chest palpitations, and blood pressure should be evaluated and suggested by professional health care professionals before exercise, and start with light exercise, gradually increase the burden to moderate strength exercise under tolerable circumstances. Lin Ke said that from the perspective of sports medicine, if you can walk quickly, don’t walk quickly, and if you can run, don’t walk quickly. Challenging yourself step by step will be a more effective exercise and can make yourself healthier.
Set your heartbeat target, and the next step is to find time and place. Lin Qiao said that there are no environmental restrictions when walking. As long as you pay attention to the poor air quality, no slippery ground or dim light, you can walk on the streets and alleys. The key is to master the walking speed that can achieve the target heart rate. Each time, you can walk for ten minutes, three times a day, and you can easily achieve the goal of running for 30 minutes a day.