Many people believe that "walking 10,000 steps a day" is a golden standard for maintaining health, but the latest research shows that walking alone cannot effectively improve physical strength, and even has limited help to health. Japanese sports physiology experts point out that the exercise method that can truly improve physical energy, improve hypertension and prevent cognitive symptoms is "stop walking", which is comparable to the weight training of a gym.
The strength of the movement is more important than the number of steps! One thousand steps a day may be ineffective. "The key to physical strength lies in muscle strength and endurance, not the number of steps." Experts said that the strength of a simple slow walking or walking exercise is only about 30 to 40%, which cannot effectively improve physical strength or enhance cardiopulmonary function. Research shows that to improve physical energy, the strength of the movement should reach 60% of the personal maximum physical energy, which is the degree of "a little effort but still able to talk".Sentence: "Stop and fast walking" than walking 10,000 steps every day, so that the muscles can get enough stimulation.
How to do "rest and walk quickly"? This kind of walking is the most effective way to walk"Stop and fast walking" is an alternate fast walking and slow walking method. You can walk briskly for 3 minutes first, with about 70% physical energy strength, which feels a little difficult but still able to speak. Then, walk slowly for 3 minutes and slowly recover your strength. Repeat five times for about 30 minutes. Experts say that as long as you accumulate 60 minutes a week, you can achieve the best results. If it is divided into two times a day, it can reach the bid two days a week; if it leaves every day, it only takes 15 minutes each time.
Stay on for 5 months and your body is 10 years old! It can also lower blood pressure and improve sleep"Staying and walking quickly" can not only effectively improve physical strength, but also have many health benefits. Experts conducted a five-month study of 9,700 middle and high-age subjects and found that their physical strength not only increased by 10% (equivalent to 10 years old), but decreased symptoms such as hypertension, diabetes, obesity and other symptoms by 20%, and even improved sleep, depression and cognitive function problems by 30%. What's even better is that bone density has increased by 1%, which helps prevent bone loosening.
Perhaps many people may worry that knee or low back pain may not be suitable for exercise, but studies have found that "stop walking" can actually reduce knee and low back pain by 50% because appropriate typhoons can increase muscle mass and reduce stress. In addition, drinking 1 to 2 cups of milk or dairy products within 30 minutes after exercise can promote muscle repair and growth, making exercise better.
Experts call for: Change sports habits, and the health effects are more significant.Experts emphasize that the key to sports is "strength" rather than "steps". Through the simple, effective and sustainable movement method of "rest and fast walking", it can help middle and high-age groups improve their physical fitness and stay away from hypertension, dementia and lifestyle diseases. Instead of walking 10,000 steps slowly every day, it is better to spend 30 minutes trying to "rest and walk quickly" to make yourself really young!