Beijing Risheng Socks Co., Ltd.

Many people naturally want to run when they think of improving their heart and lung functions. Taking advantage of the heat of three minutes, we made a careful plan, purchased training equipment, and determined to run xx kilometers every morning or evening.

so what? After a few days of persistence, such ideas as "I exercised yesterday, and I will practice tomorrow" began to emerge. The feeling of being abused during each run makes it harder for me to persist.

Walking is an effortless, safe and economical exercise. It is suitable for almost everyone, and can be carried out according to the requirements. So, how does walking improve cardiopulmonary function?

01

Improve cardiopulmonary function

Step by step is the absolute principle

When we start to exercise, the body's demand for blood and oxygen will become higher. In this process, both lungs inhale oxygen, and the heart pumps blood, so that the blood carries oxygen to all parts of the body through the blood circulation system. However, if the heart and lungs cannot keep up with the requirements of exercise, the heart will easily be in a state of ischemia, and the asthma in the lungs will be aggravated. If you can't recover for a long time, it will cause irreversible damage to your body and mind. At this time, if you insist on high-intensity exercise, it is very likely to directly cause myocardial infarction, causing danger.

So if you haven't exercised before, you haven't even exercised for a long time. Then it is recommended to walk to start the first step of improving cardiopulmonary function. Walking, as one of the low-intensity sports, requires less for the heart and lungs than other high-intensity sports, so it is very safe. At the same time, when we walk, the whole body will participate and cooperate with each other. Of course, the premise is to walk well according to the standard action. The arm swings back and forth with the body, the abdomen tightens slightly, and the legs step forward. If possible, increase the range of motion as much as possible and speed up the walking speed, which will be more effective for improving the heart and lungs.

02

Want to improve gradually

How do you get there

1. Heart rate

In fact, the most direct criterion to measure whether walking can improve the heart and lung is heart rate.

Why do many rioters walk many kilometers every day? After a period of time, they will find that their heart and lungs can no longer be raised, and their weight can also not be lowered. What causes this situation is actually the neglect of heart rate. After the body has adapted to the current exercise intensity, it has not improved the training content in time, but has been repeated. Always within the "comfort zone" of your body, if there is no new challenge for your body, it will not be promoted.

Since you want to judge your exercise effect by heart rate, you should first know the appropriate exercise heart rate range. Therefore, a device that can measure heart rate is particularly important. Huawei intelligent wearable device * can monitor your heart rate in real time, and can automatically identify your exercise status according to your heart rate status in the exercise mode, whether it is aerobic fat burning or aerobic endurance, at a glance.

2. Action

In addition to heart rate, there are three key points of walking, which can make your daily exercise more effective with half the effort.

Ø Increase the swing amplitude

Ø Tighten your abdomen

Ø Stabilize hip joint

Increase the swing range: When walking, swing your arms heartily! Keep your chest up and let the muscles on both sides of your arm participate in it as much as possible to enhance the overall consumption of your body. By the way, you can also move the shoulder joint, doing more at one stroke. At the same time, don't forget your lower limbs. Walk with great strides! Walking with big steps does not mean walking with thick legs, but walking with small steps will lead to walking out of turnip legs.

Abdominal tightening: keep the core muscles tight, which helps to stabilize the body. As an important bridge connecting the upper body and lower body, the core muscle group needs to exert force to stabilize the body and prevent it from swaying from left to right. Why do some people seem to walk steadily, while others seem to wander around? Here's the point.

Stabilizing the hip joint: Many people are always confused when they see the word hip joint, so let's simply say: imagine that in the whole process of walking, only the legs move, and the rest of the body parts do not move. Slightly clamp the hips and the back of the thighs, stabilize your pelvis with hip and leg strength, and do not sway back and forth or left and right with your legs.

3. Time

Many people will feel that walking for more than half an hour at a time is effective. In fact, it is not. When you really start to integrate walking into all aspects of life, you will naturally feel the changes in your body, not necessarily more than half an hour each time.

Because our goal is to increase the total amount of daily activities, not the amount of single activity. Walking is much easier to adhere to than other sports. Constantly improve the amount of exercise according to your feelings and performance, and increase your difficulty, so that you can make continuous progress.

03

No time to exercise

How to Use Fragment Time

1. Morning

Create more walking opportunities for yourself on the way to work. If it is within 2km, you can choose to walk; Cycling within 5km is also a good choice. If you are farther away, you can get off the bus one stop in advance. At the same time, you should wear flat shoes, not high-heeled shoes. High heels are not conducive to long and long distance walking.

2. Noon

During the lunch break, when time permits, it is also good to go out of the office and choose to go out for dinner, or walk around the company for dinner. In this way, you can walk more before and after meals, increasing the consumption of body heat.

3. Afternoon

Don't sit in your seat all day long. In addition to eating and going to the toilet, stand up and walk more. It is recommended to give yourself a five minute break every hour. You can use the short five minutes to stand up and walk around. After the rest, the spirit is refreshed and the efficiency is higher.

No matter how high or loud the slogan is, it is not worth a real step forward. This is a simple exercise with many benefits. Let's take a walk today.

Beijing Risheng Socks Co., Ltd. is a professional socks factory who supply sport socks (terry sock), including walking socks, hunting socks, running socks (summer running sock), cycling socks (cycling sock), trekking socks, hiking socks, as well as functional socks, compression socks, healthy socks. This socks manufacturer especially supply winter sport socks like winter running socks (winter running sock), double layer running socks, padded ski socks, wide calf ski socks, winter cycling socks (winter cycling socks factory), ice fishing socks (ice fishing socks factory). It is a professional qualified padded ski socks factory, ice fishing socks factory and winter cycling socks factory.