No matter what choice of method, should be in accordance with physical fitness, physical strength, physical factors to arrange. Do not act with undue haste, should be gradual. Management of amount and intensity of exercise should depend on pulse, sleep, appetite and physical reactions.
If use heart rate as a standard, walk should remain at 100-120 times / minute, not more than 130 times. After walk 10 minutes, the heart rate should be restored to only a few more than 10-15 times / min before exercise. Sleep well, good appetite, the body without discomfort, it shows amount of exercise walk is appropriate.
Showing posts with label walk. Show all posts
Showing posts with label walk. Show all posts
Tuesday, February 9, 2010
Monday, February 8, 2010
Choosing the appropriate method of walk
It is for health that ordinary walk in general. Walk includes slow speed (60-70 steps / min) and medium-speed (80-90 steps / min). It would better walks about 30-60 minutes each time. It can reduce to 20-30 minutes each time for the elderly who suffer from coronary heart disease, high blood pressure, stroke and respiratory disease.
It is suitable for ordinary middle-aged people, physically healthy and chronic arthritis, gastrointestinal disease, patients with hypertension recovery that walk quickly for about 30-60 minutes each time, 90-120 steps / minute.
Walk with swinging double arms, as the speed of 60-90 steps / minute. It can improve the activity of shoulder and thorax. It is suitable for the patients who have tuberculosis, chronic bronchitis, emphysema, respiratory disease and frozen shoulder, upper and lower extremities.
Walk as the speed of 30-60 steps / minute, meanwhile massage the abdomen. Double hands rotating message the abdomen. Massage the abdomen one round and walk one step. Massage abdomen with corotation and rollback alternately, each time for 3-5 minutes. It could be knew from a modern point of view that it can promote the secretion of gastric juice to enhance gastrointestinal tract motility, contribute to treat chronic indigestion and gastrointestinal tract through gentle abdominal massage.
It should limit the amount of walk according to the movement intensity, include the distance, speed, slope, and break frequency and duration. It is need to divide the intensity of walk. The intensity of walk should is 130 times / min as standard for 30 years old, 120 times / min as standard for 40 years old, 110 times / min as standard for 60 years old. It could be 30 to 60 minutes for a walk. It has a good result to the reduction of abdominal fat, lowering blood pressure and enhancing the body's light pleasure.
It is suitable for ordinary middle-aged people, physically healthy and chronic arthritis, gastrointestinal disease, patients with hypertension recovery that walk quickly for about 30-60 minutes each time, 90-120 steps / minute.
Walk with swinging double arms, as the speed of 60-90 steps / minute. It can improve the activity of shoulder and thorax. It is suitable for the patients who have tuberculosis, chronic bronchitis, emphysema, respiratory disease and frozen shoulder, upper and lower extremities.
Walk as the speed of 30-60 steps / minute, meanwhile massage the abdomen. Double hands rotating message the abdomen. Massage the abdomen one round and walk one step. Massage abdomen with corotation and rollback alternately, each time for 3-5 minutes. It could be knew from a modern point of view that it can promote the secretion of gastric juice to enhance gastrointestinal tract motility, contribute to treat chronic indigestion and gastrointestinal tract through gentle abdominal massage.
It should limit the amount of walk according to the movement intensity, include the distance, speed, slope, and break frequency and duration. It is need to divide the intensity of walk. The intensity of walk should is 130 times / min as standard for 30 years old, 120 times / min as standard for 40 years old, 110 times / min as standard for 60 years old. It could be 30 to 60 minutes for a walk. It has a good result to the reduction of abdominal fat, lowering blood pressure and enhancing the body's light pleasure.
Tuesday, January 5, 2010
Walk should be scientific
It should relax when walk, now and then sit, with a feeling of carefree ease, and equably step, breathing naturally.
This is particularly important for elderly people. Because people reach old age, various parts of the body tissues gradually decline, so can not be sustained and intense movement.
Make the spirit to relax as far as possible. It can regulate the spirit and remove the fatigue. It should not big laugh. It can avoid dispersing spirit.
Grasp the opportunity of walk after the meal. The best time of walk is in morning, and should choose fresh air. If you walk after a meal at once, it will affect the digestive function, because the flow of limb blood increase and the flow of stomach and intestine blood decrease.
After a meal, the blood is in states. If the patient who has coronary heart disease or angina pectoris walk at once, it will lead to thrombosis, and cause to happen myocardial infarction. If the patient who has high blood pressure, cerebral arteriosclerosis or diabetes walk at once, it will lead to orthostatic hypotension, and occurs dizziness, fatigue. If the patient who has gastroptosis walk at once, it will lead to abdominal distension, nausea and vomiting. So after a meal, should take a break and walk. The time which 45 minutes after a meal is suitable for walk and the speed is about 4800 meters / hour. And the time of walk is appropriate 20 minutes.
At this time, heat consume very fast, most conducive to weight loss. In case after two hours to walk for 20 minutes, it is the better to lose weight.
This is particularly important for elderly people. Because people reach old age, various parts of the body tissues gradually decline, so can not be sustained and intense movement.
Make the spirit to relax as far as possible. It can regulate the spirit and remove the fatigue. It should not big laugh. It can avoid dispersing spirit.
Grasp the opportunity of walk after the meal. The best time of walk is in morning, and should choose fresh air. If you walk after a meal at once, it will affect the digestive function, because the flow of limb blood increase and the flow of stomach and intestine blood decrease.
After a meal, the blood is in states. If the patient who has coronary heart disease or angina pectoris walk at once, it will lead to thrombosis, and cause to happen myocardial infarction. If the patient who has high blood pressure, cerebral arteriosclerosis or diabetes walk at once, it will lead to orthostatic hypotension, and occurs dizziness, fatigue. If the patient who has gastroptosis walk at once, it will lead to abdominal distension, nausea and vomiting. So after a meal, should take a break and walk. The time which 45 minutes after a meal is suitable for walk and the speed is about 4800 meters / hour. And the time of walk is appropriate 20 minutes.
At this time, heat consume very fast, most conducive to weight loss. In case after two hours to walk for 20 minutes, it is the better to lose weight.
Walk and healthcare
Walk of making heart strong can enhance pulse of the heart and increase the output. It is measured that the walk is 5000 meters / hour (84 m / min); the pulse can be increased to 100 beats / minute. If the walk is 6,000-meter / hour (100 m / min), then the pulse can be increased to 110 times / min.
Walk of calming nerves is a kind of movement which is “movement in the quiet and quiet in the movement”.It can ease nervous tension. It was determined that when the irritability and anxiety flock to mind, and easy walk, it can ease the tension.
Walk of metabolic adjustments is one of effective methods of prevention and treatment of diabetes. The elderly walk as 3,000 meters / hour speed for 1.5-2 hours, metabolic rate can be increased 48%. After a hiking of a day for diabetes, the glucose can be reduced to 60 ml / dl.
Walk which is out of door to breath fresh air for improving the mental can make the brain becomes clear and activity, and eliminate fatigue, improve working and learning efficiency. Walk is a method of healthcare for body. It was found that walk about three times a week (each lasting 1 hour), and adhere to 4 months, have quick thinking, advantages of visual and memory compared with those who do not like to walk.
Walk of calming nerves is a kind of movement which is “movement in the quiet and quiet in the movement”.It can ease nervous tension. It was determined that when the irritability and anxiety flock to mind, and easy walk, it can ease the tension.
Walk of metabolic adjustments is one of effective methods of prevention and treatment of diabetes. The elderly walk as 3,000 meters / hour speed for 1.5-2 hours, metabolic rate can be increased 48%. After a hiking of a day for diabetes, the glucose can be reduced to 60 ml / dl.
Walk which is out of door to breath fresh air for improving the mental can make the brain becomes clear and activity, and eliminate fatigue, improve working and learning efficiency. Walk is a method of healthcare for body. It was found that walk about three times a week (each lasting 1 hour), and adhere to 4 months, have quick thinking, advantages of visual and memory compared with those who do not like to walk.
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