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日行万步 应该怎么走?

作者:陈方 责任编辑:张燕 2018-05-15 11:05:18 来源: 内蒙古新闻网-内蒙古日报

近两年来,随着运动手环、计步软件的兴起,全民掀起了一股“走路”热潮。很多人认为,“日行万步”能锻炼身体,还可健身、减肥。那么,这些说法究竟从何而来?“日行万步”真的能够达到锻炼身体的效果吗?

“日行万步”的说法来自于1964年日本举办东京奥运会期间。据澎湃新闻网报道,1964年日本举办东京奥运会期间,政府号召民众健身,计步器也得以风行全国。一家公司推出了一款产品叫做“manpo-kei”,中文意思指“万步记”,从此日行一万步成为健步走的标准。

但实际上,一万步并不是一个严格、绝对的指标,也并非人人适宜。我们每个人的体质不同,对运动锻炼的耐受程度也不一样。

一万步的要求对于平时习惯运动的人来说,是相对简单的,就算提高到两万步,也只是平常运动量而已。但如果是平时缺乏运动的人,突然一天走上一两万步,不仅身体会吃不消,而且可能出现关节、韧带、骨骼的损伤,反而会适得其反。美国亚特兰大疾控中心(CDC)指出,以散步为主要运动方式的人群,往往因运动次数不足,强度不够,很难为健康带来真正的好处。真正要想健身或是减肥的人,可别看着手机上的步数就飘飘然。

那么,要想达到锻炼身体的效果,到底该如何走呢?步行时的快慢因人而异,但太慢没有效果,至少要中等强度,即年轻人每分钟步频在130~135次左右,中年人每分钟步频在120次左右,60岁以上者每分钟在100步左右,连续走上30分钟。

那么,如何判断自己的运动是否达到了“中等强度”呢?一是利用腕表等可穿戴设备进行监测。中等强度有氧运动的心率=最大心率×60%~80%,而每个人的最大心率一般用“220减去年龄”这一公式来推算。所以,运动时可以通过心率来自我监测运动强度。另一种办法是“谈话试验”。走路健身时说话自然,说明强度比较小;呼吸急促、气喘,属于中等强度;不能完整交流,则属于大强度了。

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