健身走——一种时尚的健身运动方式

健身运动日益成为人们生活的一部分, 已成为一种时尚。研究结果显示:健身走运动对运动能力提高作用显著,明显优于力量练习训练。健身走是一种介于散步和竞走之间的运动方式,主张通过大步向前快速行走,它不受时间、地点、年龄、性别的制约 ,运动量适中, 它是老少兼宜、最简单而又最能坚持的一种有氧运动。

一:历史渊源:

庄子就已经认识到了散步对养生的作用, 说:“ 水之性不杂则清;郁闭而不流, 亦不能清。此养神之道也, 散步所以养神。” 我国传统中医也认为 “走为百炼之祖” 。《黄帝内经》 中说:“ 夜卧早起, 广步于庭,被发缓形, 以使志生。” 广步就是指较长时间的走路锻炼, 还含有跑步的意思 。

二:功效:

  1. 延年益寿:

有研究发现 ,人的衰老首先是从足部开始的,在对长寿村作了调查后, 得出了“足是万病之本 ,足弱无法长寿”的结论。

2.增强心肺功能:

研究表明健身走可以有效改善急性心肌梗死病人的运动时的左心室功能。减少心血管疾病的发病率.

3.减少癌症的发病率:

有研究指出,经常有规律地进行走路和家务活动的妇女得子宫癌的危险性减少30%~ 40%。

4.愉悦心情:

有助于减轻精神压力、减轻紧张和焦虑。对抑郁症有辅助治疗作用。

5.增强肌肉和关节的力量。

6.预防骨质疏松症:

研究表明快步走健身运动较之太极拳、游泳健身运动对跟骨的骨源性反应更为强烈。可有效地预防中老年人的骨质疏松症。

7.减肥:

健身走属于有氧运动,它可以燃烧大量脂肪,起到降血脂、提高机体新陈代谢率作用,对减肥的效果具有持续性。

三.生理基础:

人在行走时,随着小腿部肌肉的收缩与舒张,把远离心脏的血液助推回心脏,就像心脏的一个辅助“泵”,所以称小腿是“人体的第二心脏”。健身走可以明显改善全身组织器官的微循环状况。

研究表明健身走属于适中运动,适中运动可提高免疫机能,降低感染性疾病的患病风险。健身走运动可防止肌肉、骨骼萎缩,防止关节僵直、痉缩、畸形。提高中枢神经系统的调节机能, 维持原有的运动条件反射, 消除病理性抑制反射,恢复机体正常的功能;改善血液循环和新陈代谢,加速疾病痊愈,有助于健康的全面恢复。

四. 健身走的实施

1.日行一万步:

许多专家提出零散 、小量 、多次的活动,其健身效果较剧烈运动毫不逊色.实验还证明 ,小量多次运动有可观的累积效应 ,能使人获得足以健身的运动负荷, 收获“零存整取”的健身价值.因此,有人提出每天走10000 步的口号. 美国疾病控制与防治中心(CDC)和美国运动医学学会(ACSM)建议成年人每周应有5天以上的运动时间。

2.正确的健身走姿势:

正确的行走姿势可以达到更好的运动效果,也可使机体反应更加敏捷。健身走姿势要领:①头抬高: 头正神清,收颏直颈,目视前方,以头部舒适为度。②含胸拔背:含胸拔背的要点是要肩膀放松,避免驼背;两只胳膊贴近身体两侧甩起来,幅度在120~150 度之间效果更佳。③正确的踏步方法:向前时脚跟落地,脚掌向前滚动,然后脚尖使力向前推开, 要踏出轻快的步伐,如此可以减轻对关节的冲击。④收腹: 收腹可以使脊椎正直,腰部更稳实,尽可能使身体重心保持在身体里面。⑤手掌呈半握拳状。⑥ 注意力集中:可以意守丹田,呼吸自然均匀。

  1. 运动强度:

适量的运动是科学健身的关键因素。对于健康的中老年人,可采用心率评定的方法,具体方法是:采用“运动后心率=(170-年龄)”的公式。例如,一个55岁的人,锻炼后每分钟心率保持在115次(170-55)左右是比较安全的.有研究称:快步走比慢步走有更好地锻炼效果,是因为它能促进血液循环,有利于提高氧气的消耗,增加心脏的起搏力度。

5.运动的规律性:

坚持有规律的、适度强度的健身运动,比无规律的、随意性运动对增进健康更为有效。以日常的速度进行走步和慢跑是最为合适的。

  1. 健身走分类:

健身走形式很多,可分两种,一种是欧式健走,健走者借助两根轻质手杖,像滑雪那样走路;另一种就是大力甩手,这是目前国内比较普遍的健走方式。

五.注意事项:

1.锻炼时间不宜过早。

中老年人睡眠少,起床早,由于室内外温差大,特别是冬季,人体骤然受凉,容易患伤风感冒,所以,应在太阳初升后,再外出锻炼。

2.锻炼时不要空腹。

晨练前应适当进食,如喝些牛奶、蛋汤、麦片粥等,以补充水分,增加热量,加速血液循环,防止心脑血管疾病的发生。

3.进行锻炼不要操之过急。

中老年人一般肌肉松弛,关节韧带僵硬,四肢功能协调性不强,所以,锻炼前应充分做好准备活动,防止因操之过急,骤然锻炼而诱发疾病。运动强度应由小到大,运动时间由短到长。

4.运动后需要做一些放松运动或腿部按摩。

健身走——一种时尚的健身运动方式》上有1,784条评论

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