It is the season with pleasant temperatures in the morning and evening again. I hide in the cold room for a summer, so I can move my body. For people of familiarity, walking, especially walking quickly, is the most easy to do, continue, and less harmful to sports. How big is the pace? How long does it take to walk best? What shoes to walk on? But there are also questions about walking seemingly simple.

"If you want to live, you need to move." Li Minzhang, a physical therapy officer at the Sports Picking Health Management Center of Taipei City United Hospital, said that according to the latest sports recommendation of the World Health Organization (WHO), it means that the exercise is 353, which means that the exercise is 3 days a week, the time per day should last for 50 minutes, and the heartbeat should reach 130 beats per minute each time. When mature people want to continue to exercise and care in autumn and winter, but worry about the damage of sports, walking quickly and walking is a good way.

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What should I do if I can't run for 50 minutes at a time? Li Minzhang said that in fact, 50 minutes of exercise can be separated into five times a day. When you walk quickly, you can arrange 10 minutes each time. In the first three minutes, you can move at the normal pace to warm up. In the middle, you can take a big step again to make your breathing a little bit of panting. At this time, your heartbeat reaches the standard 130 strokes per minute. The rate in the last three minutes can be reduced again. In this way, you can take time to do five times in a day.

Li Minzhang said that generally adults and mature people walk at about 3 kilometers per hour, and brisk walking is about 6 kilometers twice, which is about 1.67 meters per second. If you are older, it is recommended to walk a little faster than usual. When your heart beats faster and your breathing becomes more breathing, it may be more times more than when you need to change your air when singing. Even if you walk quickly, your feet will become warmer.

Walking should be outside. There are many basic requirements.

What is the difference between quivering and walking? Li Minzhang pointed out that fast walking is similar to fast walking, but fast walking is mainly on flat ground and does not have to go outside, but can also be in indoor space and jogging machines. It can be said that it is a period of over-stage training from walking to walking. The hard walking is strongly adjusted to outdoors. In addition to the heart and lungs and pace, the upper body also discusses the coordination of limbs such as movable arms, straight body, and tightening of the belly. Due to the undulating terrain outside, the speed is about 5 to 6 kilometers, which requires more difficulty than fast walking. Walking is suitable for people who are usually active; walking is suitable for people who are just starting to exercise regularly.

Li Minzhang said that the speed of walking is 1.67 meters per second, and the indoor tiles are calculated to be unqualified. However, for the long-term, if it is difficult to measure distractingly, you can simply go to a nearby school to run the exercise field. If it is estimated at about 200 meters per lap in the national primary field, the speed of walking is 1 lap in about 2 minutes.

Slightly excessive load training cardiopulmonary function

Li Minzhang also said that the advantage of brisk walking is to improve the heartbeat. Through the trace “super load”, the heart and lung function is trained. Although walking is generally good, it is only done under the existing physical energy and will not be burdened, it is just maintained. Therefore, mature and mature can gradually speed up your walking speed to practice, from approaching fast to brisk walking to brisk walking.

Walking requires a lower body posture. When walking, you should try your best to make the thighs, knees, ankles, to the tips and feet, and other parts heading forward. Most people may have a little bit of outer 8; while women are prone to inner 8 due to pelvic structure; people who have been injured may not be able to move forward smoothly. But these gaps are OK within 2 cm. If you walk skewed heavily, you should seek advice from a professional doctor or a doctor.

Walking quickly will not hurt your knees. It can prevent deterioration.

Regarding whether walking quickly is burdened with the knees, Li Minzhang analyzed that walking, walking quickly and walking can prevent deterioration. On the contrary, it is bad if it is not moving. As for the burden of bearing the knees when walking and brisk walking, the main focus is on the angle and speed. Since walking and brisk walking are mostly done at a flat place, the load bearing the knees is actually similar, one to twice that of the body.

In addition, Li Minzhang also suggested that when choosing shoes that are fast to walk, the heel of the foot can be inserted just one finger into the back. The head of the shoe should be just as wide as possible to avoid feeling too tight and too loose. Too wide will cause constant friction and damage when walking. If it is too tight, it will press the foot and be unsuitable. If you step on it, you can arch your feet. If you have a arch design, you can choose cloth shoes or sports shoes.