Modern life needs to focus on regular exercise. Walking is one of the forms simplest movement, suitable for all ages, genders. It’s one of the skills are formed early, even before we learn to speak and learn how to eat. Exercise walking can increase endurance, make strong bones, improve health, help you adjust your body weight, have a lot of success in losing weight and keep a healthy weight by taking the route of doing exercise. However, every age, state of health that has consistent walking speed. Thus, the new walk maximizes the benefits that it brings to us.
The walking speed
Walking speed of the average human is about 5.0 kilometers per hour (km / h), or about 3.1 miles per hour (mph). Walking speed for pedestrians are different, from 4.51 km / h to 4.75 km /h for adults , and from 5.32 km /h to 5.43 km /h for children.
Normal walking: Every 60 minutes, 70 to 80, 90 steps. 30-60 minute exercise sessions. Novices should refer to the sequence: The first two weeks training a day, every 15 minutes. The third and fourth week, also set a day, every 30 minutes. After the fifth week, each week learn to walk 4 times, each time 45-60 minutes.
Walking faster by increasing the frequency and length of the foot: this collective way 60-70cm long each step, the speed goes 4-6km / h. Time is 30-60 minutes per episode. This is based on age, sex that determines the appropriate level of training for each person. Walking appropriate level for some ages are as follows: 20-29 years of age from 145-155 beats / minute; 30-39 years old 135-145 beats / minute; 40-49 years old 125-135 beats / minute; 50-59 years old 110-120 beats / minute; 60-69 years old 100-110 beats / minute.
Walking sports: Each walker 500-1.000m, repeat 4-5 times, 3-5 minutes apart, medium intensity. This collective way of operating margin in the shoulder joint and big hips.
Walking – run combined: That is set to run away a piece of a piece. You can take a minute and run one minute, then rotate so continue. Example, the first week, you run 3 times, walk 3 times and then gradually increased by 10 times 10 times running. After stabilizing mass movement that can each rotate away 200m run 200m.
Also, people who work at home, or live in the house, people with cardiovascular disease can walk softly. Normal walking speed for people in good health, or minor illness. Go slow for obese people, pregnant women last 3 months, seriously ill people to recover. Going fast is usually reserved for healthy people, overweight.
Benefits of walking
- Good for the heart
- Eliminate the risk of breast cancer
- Helps you sleep better
- Make you happy
- Help reduce body weight
- Retention of memory for the elderly
- Protect your bones
Advice for fitness walkers
Lightly dressed moderately broad and should wear shoes for walking because this shoe soles containing air or mucus helps to reduce shock and reduces impact force. In addition to stretching the muscles before walking and carrying water. Walk begins by going slowly in 5-10 minutes. Then stop off, set to stretch for 5 minutes. Then continue on foot for about 30-60 minutes. Before you stop going to go slowly, gently stretch. And when you are overweight, do not go fast.
Although walking brings many health benefits, but does not mean that you go as far as possible. Take time to walk back to suit his health, and, in the process of walking to combine rest, keeping away moderate speed to avoid burnout, dangerous to health.
Before you start practicing walking, determine their health status to select the appropriate walking pace. Also, you need to pay attention to arranging practice time right to your life, your job. Finally, start walking from today, to feel the benefits that walking brings to our lives.