Longevity logo

Walking, the simplest exercise is also the most reliable

Not anxious, not tired, taking control of my life

By Daniel LindseyPublished 2 years ago 9 min read
Like

The best way to systematically improve cardiopulmonary function, in addition to routine split-time activities, is to consistently engage in low-impact aerobic exercise.

Many people go running when they want to exercise. Make a plan and run more while you're at it. Aim to run 5 kilometers a day or 30 minutes a day. You beat yourself up every time you go out.

In China, some coaches constantly increase the amount of exercise in order to make students feel the value of private teaching, so that students feel the intensity is effective, but this may actually have the opposite effect, few people like the painful feeling, not only difficult to adhere to, but also have a great risk to the body. The role of the coach is not only to supervise and encourage, but also to scientifically design the intensity and cycle of exercise.

We did a test earlier where we asked an average person to check their blood pressure while running. What happens if someone who doesn't train regularly is suddenly called on to run for 15 minutes? You might think that one's blood pressure would be getting higher and higher as the body starts to move and the heart should be pumping more blood. But after 15 minutes, one student's blood pressure suddenly started to drop, and the test was stopped.

So what's going on here? When your heart is not strong enough, the heart does not return blood, in a state of ischemia. If not, the heart muscle will be directly damaged, and the heart muscle injury is not self-healing. If the heart is not strong enough to continue high intensity exercise, even direct heart attack.

So we must remember:

Cardiopulmonary function training should be carried out step by step.

If you haven't exercised before, it's best to start by walking.

Walking is a fundamental sport. Everyone can do it. Don't look simple, as long as continue, can make the heart and lung function of the body step by step to improve, for later training preparation. Consider jogging when your body fat percentage is below 26 percent for boys and 32 percent for girls, which is when the body fat scale indicates that your body fat percentage is outside the obese range. Otherwise, it is equivalent to running with a barbell on your back, and the joints of your legs and feet will be vulnerable to injury because of the heavy load.

Starting from scratch, how do you go about increasing your energy levels?

The key measure is heart rate, and keeping your heart rate within a reasonable range during walking is the best way to improve your heart and lung function. Otherwise THE UNCLE AUNT THAT CAN RESEMBLE A GROUP TO GO VIOLENTLY, WALK A DOZEN 20 KILOMETERS EVERY DAY, BUT HEART AND LUNG FUNCTION DOES NOT GO UP, WEIGHT DOES NOT GO DOWN AGAIN, THE TIME ENERGY THAT PAYS IS WASTED.

Why is that? The reason is that the aunt and uncle's body adapted to the current intensity, but did not continue to adjust, the change of nature also stopped. If you follow your heart rate, your heart and lung function will be stronger. At the same rate, your heart will beat slower. In order to stay within your heart rate range, you need to add more speed to ensure that your exercise is effective each time.

So we need a heart rate device, like the usual exercise band. And with that, the first thing we do is we measure the resting heart rate, and we measure it by sitting on the bed for one minute, and we measure it three times, and we average it. Be sure to sit on the bed.

Then calculate the heart rate interval using the formula:

(220- age - static heart rate) x 45%+ static heart rate to (220- age - static heart rate) x 55%+ static heart rate.

For example, my friend woke up this morning and his resting heart rate was 70. He is now 30 years old, so the minimum heart rate he should maintain during exercise is (220- age 30- resting heart rate 70) *45%+ resting heart rate 70=124. For exercise to be effective, he should keep his real-time heart rate above 124.

Let's calculate the maximum heart rate during exercise according to the formula, (220- age 30- static heart rate 70) *55%+ static heart rate 70=136, which means that if you don't want to make yourself too tired, you should pay attention to the heart rate during exercise not to exceed 136, if the exercise intensity is close to or even more than 136, then you should adjust it and reduce the intensity. Get your heart rate back in the range of 124 to 136.

You see, after a simple calculation, you can get a clear measure of the effectiveness of the key indicators of exercise, exercise in this heart rate range, you should feel relaxed, can enjoy the fun of sweating. After a month or two, you'll feel a boost in energy.

We know that walking is the best form of exercise for beginners. In addition to paying attention to your heart rate, here are three key points of walking to further improve the effect:

First, when walking, we should increase the amplitude of the arm swing, so that the front and back muscles of the arm can be exercised, so that more muscle groups of the body participate in the movement of walking, and increase the overall consumption of the body.

Two, when walking to keep the navel forward, help the hip joint is the stability of the muscles around the pelvis. Some people swing their hips from side to side when walking, which is easy to cause hip damage over time, and this can be improved as long as you keep your navel forward when walking.

Third, the abdomen always keeps the tightening state, helps to ensure the stability of the body, will also strengthen the abdominal exercise effect.

Does it really help to walk for half an hour every day?

In fact, you will soon feel the change in your physical state just by walking. And because of choosing the right intensity, each exercise will not be stressful, can easily stick to. It's like when we started learning the piano, and no one came up and asked you to play the Symphony of Destiny, you'd be devastated. We all start with songs like Little Star. A book called Deliberate Practice tells us that deliberate training is about leaving your comfort zone, but not going too far. The body ADAPTS to the intensity of your current exercise in a variety of ways, and the exercise that you find difficult may feel easier after a while. Then you can run faster and farther.

If you have a good physical condition now, or after a period of walking practice, then you can enter the stage of running.

A lot of people have this question when they start running:

Why can't I run?

Many people can't keep going after just one or two kilometers, but marathon enthusiasts can easily run 42.195 kilometers. Why is there such a big difference in endurance?

Low endurance, related to your energy source.

The body has three fuel tanks: sugar, protein and fat. Under normal circumstances, sugar and fat are the main sources of energy, and protein is not used much and can be neglected.

The amount of sugar stored in our bodies is about 400 grams, which is enough to sustain a 20 km run. We have a lot of fat in our bodies. For example, a person who weighs 60 kg and has 20% body fat would have a fat content of 12kg. Twelve kilograms of fat provides enough energy to run 1,542 kilometers, the distance from Beijing to Changsha. This suggests that people who consume sugar for energy will not be able to run very fast and will have poor endurance.

So, making more use of fat for energy not only improves exercise endurance, it's also the key to staying in shape. Fortunately, this ability can be trained.

So how do you train? It is to often run slowly, let the body adapt to use fat, can achieve such a result.

For good results, use your heart rate as an indicator when jogging.

The lower limit of the heart rate interval for jogging was (220- age-resting heart rate) ×59%+ resting heart rate, and the upper limit was (220- age-resting heart rate) ×74%+ resting heart rate.

For example, a male student is 30 years old and his morning heart rate is 70 beats. So the lower limit according to this formula is 220-30-70 and then multiply by 59% plus 70 is equal to 140 beats. The upper limit is 158 according to this formula. Running at a heart rate between 140 and 158 is fine.

For starters, focus on minimum intensity running or walking. A 5-minute run and 1-minute walk cycle is the safest way to start training.

Here is the first beginner's plan for the first month. The heart rate is required to be within the jogging intensity range.

The first week

On Tuesday, run 5 minutes and walk 1 minute four times

On Thursday, run 5 minutes and walk 1 minute four times

On Saturday, run 8 minutes and walk 2 minutes four times

In the second week of

On Tuesday, run 5 minutes and walk 1 minute 5 times

On Thursday, run 5 minutes and walk 1 minute 5 times

On Saturday, run 8 minutes and walk 2 minutes five times

The third week

On Tuesday, run six minutes and walk one minute five times

On Thursday, run six minutes and walk one minute five times

On Saturdays, run 10 minutes and walk 2 minutes three times

The fourth week

On Tuesday, run 8 minutes and walk 1 minute four times

On Thursday, run 10 minutes and walk 1 minute three times

On Saturdays, run 20 minutes and walk 2 minutes twice

After completing the training, you can easily run 3,000 meters and feel better physically, with increased endurance and confidence in yourself. In addition, it is not necessary to run every day, so that the body can not be effectively recovered, early run every other day is more appropriate.

Like

About the Creator

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.