Walk on foot
★ Sports Features
(1) The action is single, repetitive, and non-entertaining, but it can cultivate people's will quality and tenacity.
(2) The distance to exercise is long, the range is large, and the movement speed is slow.
(3) Low requirements for exercise conditions, exercise anywhere, anytime.
(4) The body walks with heavy objects, such as walking and exercising with legs tied to sandbags. The exercise intensity increases, energy consumption increases, and the flexibility of the body is significantly limited.
(5) The speed of walking is divided into three levels:
Slow speed: 70-80 steps per minute, pulse 80-100 times per minute.
Medium speed: 90-120 steps per minute, pulse 100-100 times per minute.
Fast: 120 to 140 steps per minute, pulse more than 120 times per minute.
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★ physiological role
(1) It can slowly improve the heart and lung function, enhance the endurance of the vascular system, increase the elasticity of the blood vessel wall, and regulate the blood pressure.
(2) Effectively enhance the body's immune system, increase the amount of leukocytes and monocytes in the blood, and increase the activity of immune cells.
(3) Effectively regulate the balance of autonomic function, improve sleep quality, improve mental health, and reduce the degree of depression.
(4) Improve women's menstrual quality, delay menopause, and increase resistance to reproductive organs.
(5) Effectively lower blood sugar and reduce the incidence of diabetic complications.
(6) Weight-bearing walking can develop the strength of the waist and legs, increase muscle volume, and increase explosive power and endurance.
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★Precautions
(1) Belongs to continuous movement, and there is no movement in the interval. If wearing shoes is not appropriate and the walking posture is improper, heel pain, metatarsophalangeal joint pain and low back pain are prone to occur.
(2) It is difficult to maintain long-term exercise because of lack of entertainment.
(3) Because the intensity of walking exercise is small and the amount of exercise is easy to control, it can be performed in the same period as other items. For example, in one exercise, you can walk and then do Tai Chi exercise. You can also do Tai Chi after walking. In one day of exercise, you can walk in the morning and do gymnastics in the afternoon.
(4) Walking with body weight, it has high exercise intensity, high energy consumption, and is prone to fatigue. It also causes carelessness when walking. It also affects the blood circulation due to the squeeze of the sandbags, and is prone to lower limb edema. Therefore, middle-aged and elderly people should not do this exercise, nor should such exercise be done in a bad sports environment.
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★ suitable crowd
It is suitable for all people, but middle-aged people and those who are recovering from illness are not suitable for walking and exercising.
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Stairs
Stair movements can be carried out indoors or outdoors. Urban residents can use the stairs in high-rise buildings to exercise. However, rural residents who live in bungalows cannot do this exercise due to lack of stairs.
★ Sports Features
(1) The requirements for sports venues are simple, and there are stairs for safety.
(2) The outdoor staircase has good vision, good light and spaciousness and should be the preferred venue for the elderly.
(3) Ascending the stairs is a continuous movement and does not require special skills. The main part of the exercise is the lower extremities.
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★ physiological role
(1) Improve cardiovascular function, strengthen myocardium, increase myocardial contractility and blood supply of cardiac coronary arteries, improve myocardial blood circulation, and prevent coronary heart disease.
(2) to improve the elasticity of the lower extremity vascular wall, enhance the function of the lower extremity venous valve, have a good prevention and treatment of varicose veins of the lower extremities.
(3) Improve lung function, increase lung capacity, improve lung tissue elasticity, increase pulmonary blood gas exchange efficiency, and then increase blood oxygen saturation and promote systemic metabolism.
(4) Develop lower limb muscle strength, strengthen bones, promote bone tissue metabolism, and prevent osteoporosis.
(5) Improve the toughness of the soft tissue of the knee joint and increase the anti-friction and anti-stress of the cartilage of the knee joint. If the amount of exercise is too large, it will increase the wear of the knee joint cartilage.
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★Precautions
(1) The knee joints are heavily loaded when climbing stairs, and those with knee joint injuries and diseases should not participate in this exercise, otherwise it is not conducive to rehabilitation of injuries.
(2) Up and down the stairs to grasp the rhythm, the speed can not be too fast to prevent falling. Appropriate speed should be controlled at 20-50 steps/minute, physically good people and young people can be faster, physically weak people and the elderly can be slower. Stop and rest in time according to physical condition during exercise to prevent fatigue.
(3) According to physical fitness and lower extremity strength, it can be step by step or step by step. The height of step is 14-15 cm, and the exercise time is controlled within 5-10 minutes.
(4) The physical coordination and movement rhythm of those who first attempted to climb the stairs have not yet been mastered, and they should exercise by hand to guard the parapet; after a period of exercise, master the skills and then move out of the guardrail to exercise.
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★ suitable crowd
Persons suffering from hip, knee, or ankle joints cannot participate in this exercise for all people who are able to complete the action.
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