Celebrity coaches tout the benefits of walking. If you have only 30 minutes a day, says Harley Pasternak, a fitness instructor at Robert Downey Jr., Lady Gaga and Ariana, ‘walk!
“Get yourself moving. Walk, run, climb the stairs. It’s all about walking.” Ms. Pasternak instructs artiste trainees to walk as well as work out in the gym. “Take at least 10,000 steps a day and increase to 14,000 for weight loss.”
As a fitness instructor to Hollywood stars, Pasternak is predictably busy. He cited himself as the key to finding time to exercise between work and home. “You don’t have to use the equipment in the gym to exercise. Keep your body moving by doing different things every day.”
Keep moving: Walking is the easiest thing to do
Walking is the easiest cardiopulmonary exercise. To build up walking time, Mr. Pasternak says he picks up his children on foot and moves them together. Choose a route with uphill terrain to increase your heart rate, increase muscle activity, and burn fat.
According to the American Heart Association, walking is associated with lower Heart pressure, better cholesterol, increased physical strength, better bone health and better sleep.
(Walking on uphill trails increases your heart rate, increases muscle activity, and burns fat.)
Steady brain waves from walking help you learn
British neuroscientist Shane O ‘Mara also advocates the benefits of walking. In “In Praise of Walking,” he wrote that the body’s rhythm of Walking calms the restless brain waves, sharpens the senses, and helps with learning and memory. Sitting still does not produce the same effect.
It’s easy to walk and pay attention to your posture
Walking may seem like it’s only for the lower half of your body, but there are a number of muscles that move, including the quadriceps from the waist down, the hamstrings, the gluteus, and the tibialis anterior, soleus, and gastrocnemius muscles of the lower leg. The upper body is mainly composed of abdominal muscles, which stabilize the trunk and pelvis. Swinging your arm while walking also helps to move your arm’s joints.
It’s easier to walk than to work out at the gym or any other exercise, saving you time to warm up and stretch. A good pair of shoes, a light suit, a kettle and a towel, and you’ll get started. Effective walking refers to walking at a slightly faster pace, being a little breathless and sweating. Time 30 minutes above, a week 4 ~ 5 times is advisable.
Usually when walking, comfortable nature can be; But when walking as a sport, pay special attention to the correct posture and move.
Proper walking style. Photo credit: Health Magazine)
Keep your back straight, not your shoulders. Elbows slightly bent, knees straight, heels on the ground, weight from the outside of the foot to the tip of the foot, from the tip of the foot kicked forward.
Moderate pace, too large or too small will cause fatigue, the general standard is height ×0.3, with a height of 160 cm as an example, the pace of about 50 cm, if the fast movement, the pace should be slightly larger, about height ×0.5 as the standard.
(Think of walking as exercise in the metro area, and pay attention to air quality)
Pay attention to air quality issues
The air quality is generally poor in the urban traffic arteries. In order to avoid being poisoned, try to walk near the park, and avoid both sides of the main road, wear a mask if necessary. When air pollution is serious, it can be moved to a sports center or other location.
Recent Comments