"People who walk fast are very strong." Experts teach you that you can speed up by walking like this

【Text, Pictures/Selected from the joint publication "Walking Well, Don't Get Older", author Ah Bao Yabo, Zhongshan Gongxiu]

"People who walk fast are very strong" is a fact, but in addition to the steps, we also come to see the speed of walking.

Hearing "People who walk fast are very poor."

There is an interesting report about "walking speed and survival rate". This report compiled the survey results of 34,485 people over the age of 65 (average 73.5) during the 1986-2000 period.

According to the author Stephanie. Research teams such as Dr. Stephanie Studenski said that 17,528 people passed away during this period.

It is very interesting that the result shows the relationship between overall survival rate and walking speed. Statistically, there is a clear relationship between walking speed and survival rate. People who walk faster are obviously longer.

This report was also published in one of the four best magazines in the world, "The American Medical Association" (JAMA), and is highly credible.

From this we can see that walking quickly is really attractive.

So, people who do not have the habit of walking should think that as long as they start walking, they will already board the long train. After

, slowly increase the number of steps, and it would be great if it also develops the habit of going out.

Compared to indoors, walking outside is more stressful and mood is more unstable.

If you can go out easily, it means that your ability to stand and walk has reached a certain level. Don't worry, first refer to the LSA mentioned on page 59, and try to pull the walk distance away.

If you can walk stably, then open your stride. After the stride is opened, the walking speed will naturally increase faster. If there is no problem, as long as you continue, your walking speed will definitely change faster.

【Reference: Studentski S.et al: Gait speed and survive in older adults. JAMA, 305(1), p50-58, 2011.】

The speed will be larger and the speed will also be faster. The stride can generally be calculated by the following formula:

Stride = height & times; 0.45

According to this formula, a person with a height of 170 cm has a stride of about 76 cm, and a person with a height of 160 cm is 72 cm.

First, use a rubber belt to post marks of the stride on the floor, and actually look at the stride. With the feeling of strides in normal times, check whether you are reluctant to take the steps and then adjust them. Most people should feel how they feel of strides.

If you walk lightly, you don't have to worry. In order to be able to walk quickly, try using this stride and speed up a little.

The mobile phone should have an APP with a metronome, which can be set a little faster and try to set a speed of 80 to 85 steps in one minute.

If you think it's too fast, don't force yourself. You can set a speed that you think is "a bit fast". You already have your own walking speed, just set it a little faster.

Stretch your feet forward like a circular pattern, and try to fold the muscles on the inner side of your thighs from the widest way. People with smaller strides indicate that the muscle strength in the inner side of the thigh may be weaker.

Generally speaking, it is unlikely that the muscle strength in the inner thigh will decrease, and the overall muscle strength of the lower limb muscles may decline.

Although you want to open the stride, it is actually just average. When you go with the stretching stride, it is a good muscle strength training. After getting used to it, just one centimeter, try to pull the stride and take a look.

If you can take big strides, it is a problem of walking and moving.

Quick walk has the effect of prolonging life and improving health.

Quick walk can promote the new Chen Daihui and make it easier to burn fat.

The basic axial line of "action volume"

It is said that the spotted horses generally adjust the green light at a speed of one meter per second.

We physical therapists usually design the course before the patient is discharged from the hospital with the goal of crossing the spotted horse and walking ten meters in ten seconds. The size of the stride and the speed of walking are all "better than before". Even if you increase the stride slightly, it can improve muscle activity.

In addition, walking a little faster can also increase your heartbeat, but you will soon feel tired.

If the purpose is to go long and far, there is no need to go quickly.

Going out means being able to walk long and far, and being able to walk with friends or family members with you is also very happy. The rectification and change can be adjusted according to different situations.

Please refer to the above diagram. This is the axis chart related to stride and walking speed.

The "large stride and fast speed" on the upper right is the "movement volume". The so-called "action quantity" is the energy consumed. The lower left is the two "small strides and slow speeds" in comparison, which are the bull steps with the least "movement volume".

The key point is that the "action volume" in the upper left and lower right is similar, that is, "large strides and slow speed" and "small strides and fast speed" are the same movements. That is, either it is to open the stride or it is to speed up, and you can choose the method according to your own situation.. In fact, this will have some slightly different effects on muscles and cardiopulmonary functions, but don't think so complicated.

If you can change, first try changing the stride. If your stride is smaller, try practicing to pull the stride to a normal range. As mentioned earlier, as long as you open the pace, the speed will also become faster.

The step length is slightly increased and speeds up is the ideal, so you can get close to the upper right part of the picture.