IT group how to do aerobics?
About lunchtime campaign offic
Jul
2
Those who want to lose weight quickly go up! 
Tiny , 23:34 , Default , Comments(0) , Trackbacks(0) , Reads(65) , Via Original 
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A friend came back from the United States that many Americans deliberately driving over the weekend to find a place to "walk."
around us, more and more people willing to spend money to "buy" health, the purchase of one of the products is a gym membership card. Four Seasons thermostat in the fitness club, always have to choose a "robot" to help, treadmill or climbing machine? Occasionally at a loss comparison.
movement, can no longer a simple point? Choice always.
According to the survey, in Japan and Hong Kong, China, a campaign known as Qualiwalk (quality hiking campaign) --- this seriously, "walk", was quietly popular. In Japan, the population over the age of 20, participants Qualiwalk even reach a quarter! In fact, as early as more than 70 years ago, the scientists pointed out, walking is the most suitable for human health campaigns. This is not only because it is simple, without any equipment, time, location can vary from person to person, but more importantly, walking to ease the amount of exercise.
Qualiwalk not an ordinary walk
Qualiwalk different from the normal walk. The pace of it than regular walking, to a large number, speed faster, have longer duration. Clearly, it is different from jogging. Mechanics from the point of view of the three, take a walk on the waist and legs of the burden of the smallest, but at the same time that it is almost entirely non-use of muscles, the effect of a very small movement. Running on the use of more muscle, but the waist and legs of the burden is too heavy, can not be suitable for all fitness. In contrast, Qualiwalk combines the advantages of both, it makes the body more than 70% of muscle movement can be so that all the functions of all organs and tissues become active again. Regularly participates in Qualiwalk, can help consolidate the bone, prevention of osteoporosis; can promote blood circulation, and enhance heart and lung function; also can effectively consume calories, for weight control will be very helpful.
Qualiwalk how to go from here?
Qualiwalk, very easy to start. Beginners can be according to their own needs, choose a piece of ground there is no slope. Position to try to make it a natural co-ordination, you can stand up straight, shoulders relaxed. Stride when to bring the calf and heel knees, toe forward. Lower limb movements with the arms symmetrically natural swing, and gradually speed up. The faster the pace, the greater the angle of bent in order to expedite the speed of arm. To breathe naturally, and in accordance with the strength to walk a different adjustments as appropriate. Strength can walk through an increase in stride frequency and stride length to increase ways to adjust, but should not affect the body's posture, movement and breathing the principle of symmetry. To further exercise cardiopulmonary function, but also to choose 30 degrees slope below the road surface, a gradual increase in road slope and distance.
Qualiwalk How can we take?
beginners each practice time to 20-40 minutes is appropriate, the usage can be appropriately increased to 30-60 minutes. The number of weekly exercise can be controlled within 3-5 times, it is best able to carry out the next day. Movement should not be too long distance, the general chose to around 1500 meters. Every time Qualiwalk, in order to maintain a certain degree of intensity, but it must be gradual and orderly progress, too much or too close to practice may result in strain injuries.
It is said that in Hong Kong, the district specifically with 1.6 kilometers of the "Quality health practices," Qualiwalk used for testing. Test in the warm-up after the initial moment from time to personal fastest and most stable walking speed the completion of the test route. Arrived in the end, the record spent the whole time, and measure the pulse beating after exercise frequency (15 seconds). The results multiplied by 4, you can come to the test in 1-minute heart rate. Heart rate to reach the "target heart rate region," it is considered moderate exercise, use this test method, you can identify the most suitable for their own pace.
have information to show that rhythm to walk 30 minutes, the brain will have a named "endorphin" chemical substances, which allows a refreshing feeling. Qualiwalk when, with a pleasant mood, relax, be a deep breath, feel particularly relaxed, quiet and pleasant.
Qualiwalk Tips
1. Wear sportswear, and a pair of feet to protect walking shoes. 2. Do not forget the warm-up before the start, with particular attention to the activities of the knee, ankle and waist. 3. To avoid running in the local automotive peak time (the time from work) to achieve the best health effects. 4. Select the appropriate weather, hot weather to avoid long-distance hiking. 5. Posture to correct, to avoid common errors, such as: chest convex buttocks, stride length is too large, such as elbow yaw. Target Heart Rate Calculation Method regional
(220 - age) × 60% ~ 90% Example: a 40-year-old Indiana region is the target heart rate (220-40) × (60% ~ 90%) = 108 ~ 162 that is, when the Pacers exercise heart rate rate per minute should be between 108-162.
around us, more and more people willing to spend money to "buy" health, the purchase of one of the products is a gym membership card. Four Seasons thermostat in the fitness club, always have to choose a "robot" to help, treadmill or climbing machine? Occasionally at a loss comparison.
movement, can no longer a simple point? Choice always.
According to the survey, in Japan and Hong Kong, China, a campaign known as Qualiwalk (quality hiking campaign) --- this seriously, "walk", was quietly popular. In Japan, the population over the age of 20, participants Qualiwalk even reach a quarter! In fact, as early as more than 70 years ago, the scientists pointed out, walking is the most suitable for human health campaigns. This is not only because it is simple, without any equipment, time, location can vary from person to person, but more importantly, walking to ease the amount of exercise.
Qualiwalk not an ordinary walk
Qualiwalk different from the normal walk. The pace of it than regular walking, to a large number, speed faster, have longer duration. Clearly, it is different from jogging. Mechanics from the point of view of the three, take a walk on the waist and legs of the burden of the smallest, but at the same time that it is almost entirely non-use of muscles, the effect of a very small movement. Running on the use of more muscle, but the waist and legs of the burden is too heavy, can not be suitable for all fitness. In contrast, Qualiwalk combines the advantages of both, it makes the body more than 70% of muscle movement can be so that all the functions of all organs and tissues become active again. Regularly participates in Qualiwalk, can help consolidate the bone, prevention of osteoporosis; can promote blood circulation, and enhance heart and lung function; also can effectively consume calories, for weight control will be very helpful.
Qualiwalk how to go from here?
Qualiwalk, very easy to start. Beginners can be according to their own needs, choose a piece of ground there is no slope. Position to try to make it a natural co-ordination, you can stand up straight, shoulders relaxed. Stride when to bring the calf and heel knees, toe forward. Lower limb movements with the arms symmetrically natural swing, and gradually speed up. The faster the pace, the greater the angle of bent in order to expedite the speed of arm. To breathe naturally, and in accordance with the strength to walk a different adjustments as appropriate. Strength can walk through an increase in stride frequency and stride length to increase ways to adjust, but should not affect the body's posture, movement and breathing the principle of symmetry. To further exercise cardiopulmonary function, but also to choose 30 degrees slope below the road surface, a gradual increase in road slope and distance.
Qualiwalk How can we take?
beginners each practice time to 20-40 minutes is appropriate, the usage can be appropriately increased to 30-60 minutes. The number of weekly exercise can be controlled within 3-5 times, it is best able to carry out the next day. Movement should not be too long distance, the general chose to around 1500 meters. Every time Qualiwalk, in order to maintain a certain degree of intensity, but it must be gradual and orderly progress, too much or too close to practice may result in strain injuries.
It is said that in Hong Kong, the district specifically with 1.6 kilometers of the "Quality health practices," Qualiwalk used for testing. Test in the warm-up after the initial moment from time to personal fastest and most stable walking speed the completion of the test route. Arrived in the end, the record spent the whole time, and measure the pulse beating after exercise frequency (15 seconds). The results multiplied by 4, you can come to the test in 1-minute heart rate. Heart rate to reach the "target heart rate region," it is considered moderate exercise, use this test method, you can identify the most suitable for their own pace.
have information to show that rhythm to walk 30 minutes, the brain will have a named "endorphin" chemical substances, which allows a refreshing feeling. Qualiwalk when, with a pleasant mood, relax, be a deep breath, feel particularly relaxed, quiet and pleasant.
Qualiwalk Tips
1. Wear sportswear, and a pair of feet to protect walking shoes. 2. Do not forget the warm-up before the start, with particular attention to the activities of the knee, ankle and waist. 3. To avoid running in the local automotive peak time (the time from work) to achieve the best health effects. 4. Select the appropriate weather, hot weather to avoid long-distance hiking. 5. Posture to correct, to avoid common errors, such as: chest convex buttocks, stride length is too large, such as elbow yaw. Target Heart Rate Calculation Method regional
(220 - age) × 60% ~ 90% Example: a 40-year-old Indiana region is the target heart rate (220-40) × (60% ~ 90%) = 108 ~ 162 that is, when the Pacers exercise heart rate rate per minute should be between 108-162.
