Many misunderstandings about walking fitness

　　You are too old to take a big step”
　　
　　Walking on heels is unreliable, so what’s popular now? healthy Is it good to take long strides? Bai Liqun said that healthy strides are not suitable for everyone, especially middle-aged and elderly people. elderly。
　　
　　Anyone who has studied physics knows that the distance from the fulcrum to the line of action of the force is called the moment arm. The longer the moment arm, the greater the force generated. Specifically when it comes to walking, the moment arm is the distance from the knee to the vertical line of the thigh to the ground when the leg is tilted. When striding, the moment arm is much longer than the normal stride, which means that the pressure and wear on the knees, cartilage, ligaments, muscles, etc. are also much greater, which will inevitably increase the burden on the legs and joints.
　　
　　There is indeed something very good about taking long strides exercise Young people in good health can choose this exercise method, but it is difficult for middle-aged and elderly people to bear the wear and tear it brings to their legs and knee joints, and these damages are irreversible. Once seriously damaged, even walking will become a problem, let alone exercising.

　　Various "alternative walks"”

　　How to walk for exercise? Bai Liqun recommends "alternating walking". The so-called "alternating walking" means using the normal walking pace, walking fast, walking slowly, walking forward, walking backward, and alternating several steps. Brisk walking allows muscles and ligaments to contract and relax better, improves blood supply, and provides nerve Provide more nutrition, make the nerve response faster, and the person will be more agile.
　　
　　However, blindly walking fast will also cause strain on various parts of the legs and feet. Therefore, after walking fast for a certain period of time, you need to walk slowly to adjust, and then switch to fast walking after relaxing, and so on. Walking backwards is also very beneficial. It is an anti-damage mechanism. It is often used in rehabilitation training for injured knee joints. It can exercise the muscles and ligaments in parts that usually have less movement. Similarly, it is not good after a long time. It needs to be relieved by alternating normal walking.