We all say [keep exercising well], not everyone can run long distance, but everyone can walk. As a result, more and more friends compete on the step list every day.
How many steps can you take in a day?
Some talents can brush a full marathon every weekend, easily taking more than 60,000 steps. For those who insist on running, 20,000 steps per day is normal. However…
I always take more than 90,000 steps, thinking that I left my mobile phone bracelet in the washing machine. Don’t we know?
Think the dog was tied with a bracelet and walked around, don’t we know?
Shopping takes much more steps than running, and short legs take much more steps than long legs. Do you think we don’t know?
It is good to move more and walk more, but if you don’t know how many steps are really good, the problem is not small.
Question 1: Mobile Phone 10,000 Steps ≠ Exercise 10,000 Steps
However, the number of steps recorded by the mobile phone mainly comes from the built-in vibration sensor or assistance processor on the mobile phone and bracelet.
As long as the position of the mobile phone or bracelet changes, the center of gravity moves, and the manual foot does not move, it will also produce [steps], but this is not for what.
This number of steps is deceptive, not really effective.
Question 2 [Weekend Warrior] Don’t be brave
Some people don’t have time to exercise at ordinary times, so they can only do a lot of exercise on weekends, such as long-distance running, cycling, swimming and even mixed practice, to make up for it. We call them [Weekend Warriors].
The most common consequence is that there will be obvious muscle soreness in the future. What is more serious is that it is easy to sprain ankles, strain and break leg tendons, anterior leg pain, various knee injuries, tennis elbow…
After 5 minutes of injury and 100 days of rest, you can basically say nothing to sports.
Problem 3: Excessive exercise may hurt joints.
The amount of activities of many friends does not match their physical condition.
Fat friends who are very heavy, or middle-aged and elderly friends who have no sports foundation and poor physical fitness, should not blindly spend several hours a day brushing the number of steps.
Although there were news reports in the early years that a mother had performed liver transplantation on her child by losing severe fatty liver through fast walking, she also realized it slowly through long-term persistence.
Then the question arises, how many steps is good?
The key is to pursue effective movements and effective steps.
China’s current health recommendations suggest that adults should accumulate moderate physical activity equivalent to 6,000 steps per day.
For example, the authoritative American Sports Medical Association and the American Centers for Disease Control and Prevention have all put forward recommendations [ten thousand steps per day].
Therefore, it is suggested to set a minimum target of 6,000 steps. If you have sufficient physical strength (and time), you should ask yourself for another 10,000 steps.
However, if it is just a daily walk, it is not a real sport.
The truly effective number of steps should come from effective exercise and reach above moderate intensity. A simple criterion is exercise heart rate:
- For those who are healthy and have good physique, the heartbeat can be controlled at 120 ~ 180 beats per minute. The heartbeat of middle-aged and elderly patients or slow patients is roughly controlled between (170-age) and (180-age).
Heart rate can be measured simply by touching the pulse for one minute. You can also wear a heart rate band and use a heart rate meter, bracelet, etc. to match the mobile phone App.
The second key science is to proceed step by step in stages.
At the same distance, running takes fewer steps than walking, but running is much more effective because the running speed, heart rate and intensity are much higher.
However, it is not required to reach the goal of exercise amount in one step. After all, it is already a breakthrough to get out of the habit of sitting for a long time.
Take running as an example. If you are a friend who has no joint problems, you can try this:
The first stage: stick to fast walking and try to increase the speed from 10 minutes and 1,000 steps to 10 minutes and 1,000 meters.
The second stage: fast walking is changed to jogging, trying to run 3 kilometers continuously;
The third stage: make a running training plan, set weekly exercise targets, and strive for 3-5 days of exercise per week, but the increase in running volume per week is not more than 10% over the previous week;
The fourth stage: gradually improve to be able to run 5 kilometers or more continuously.
On weekends, you can also take part in some healthy running activities in cities and enjoy sports with more people.