10Signs Your Walking Workout is Too Easy

在街区周围漫步几次可以帮助您达到您的步骤目标，，，，but it doesn’t necessarily mean you’re getting a good workout. For步行带来健康益处like decreased risk of心脏病，，，，stronger bones,万博彩票下载安卓，，，，改善睡眠和心情提升，，，，you have to do more than put one foot in front of the other.

如果您不确定您的步行是否符合实际锻炼，，，，here are 10 signs your walking routine might be too easy:

It’s a good sign when there are beads of sweat on your forehead, and your clothes feel a little damp after a walk. “A gentle stroll, is, quite literally, no sweat for your body,” says Jonathan Ross, spokesperson for the American Council on Exercise and author of “Abs Revealed.”

Increasing the intensity of your walks激活汗腺;锻炼越强烈，您就越有可能汗流。但是，根据罗斯的说法，出汗并不是唯一的锻炼指标。

Your goal should be to break a sweat while达到目标心率，表明您正在接受心血管锻炼的“有氧运动区”。理想的目标心率至少是您最大心率的60％，这一数字取决于您的年龄。

要计算最大的心率，请从220中减去您的年龄。例如，30岁的最大心率为190；190的60％为114-这是您每分钟的目标节拍，可以通过将手指放在脖子上的脉搏上或戴上心率监测器来检查。旨在在此目标区域中至少花费30分钟。

这Centers for Disease Control and Prevention guidelinesadvocate for at least 150 minutes of moderate-intensity physical activity per week. You’ll hit the recommended number of minutes by taking a slow stroll around the block for 30 minutes five evenings per week, but you might not reach the intensity to be considered adequate physical activity.

If sustaining a moderate-intensity pace for 30 minutes seems daunting, Erin Oprea, USANA Fitness Ambassador and celebrity personal trainer, suggestsbreaking it up into shorter spurts。轻快10-minute walksbefore work, during lunch and in the evening still count toward your weekly exercise goals. “If you’re busy, getting multiple brisk walks in every day should be on your to-do list to get your steps in,” Oprea says.

如果您能够无休止地讨论最新的电视节目而不喘气，那么您需要加快步伐。罗斯解释说：“如果您以正常的对话速度讲话，那么您就不太可能以足够的强度来锻炼身体。”“随着强度的提高，您应该注意到呼吸之间的话越来越少。”

可以talk to your walking partner（或与您一起唱歌workout playlist），但是努力应要求您在句子之间停下来呼吸。罗斯说：“对于大多数人来说，最甜蜜的地方是屏住呼吸之前说的大约3-6个单词。”

步行是一项很棒的低冲击运动，但仍应feel like a challenging workout。A lack of muscle aches is a strong sign you’re not pushing yourself hard enough. Your goal is a light muscle ache. If you’retoo sore to move第二天，您已经过度了，应该缩减下一步步行的强度。

您不必放弃步行即可进行跑步或其他锻炼。Picking up the pace，增加距离或changing the terrain所有人都可以帮助增强肌肉并增加卡路里燃烧。“找到一些山丘和汗水。”奥普里亚说。

It’s easy to find a route you like and stick to it. Over time, your body gets used to a certain pace and terrain; the more you follow the same route, the easier it gets. “Even turning down a few different streets while otherwise following the exact same route is enough to do the trick,” says Ross.

这re is no such thing as a “bad” walk. When your goal is walking for exercise and health benefits, it’s essential to make sure your walking routine isn’t too easy — and if it is,挑战自己安排。

Even if you do mix up your route, it’s possible to get stuck walking the same distance at the same intensity level. While this distance and pace might have been challenging when you first started, eventually your body adapts to the effort and it won’t feel as difficult. It may mean you’re in better shape, but it can alsocause a plateau in your fitness level。For this reason, it’s important to vary the distance and intensity of your weekly walks. Takethis walking testevery month to check in with your fitness level and push yourself to up the cadence.

如果你发现你很快成为无聊哟ur walks and need podcasts, music, chats on the phone with friends, or other distractions to keep you interested, this could be a sign you aren’t pushing yourself hard enough. Here’s a short interval session you can try during your regular walks that can help to break up the pace and the monotony:

• 热身后，尝试以最高速度行走1分钟。返回正常速度5分钟，重复3-5次。专注于更快的腿部周转和手臂挥杆good posture。If you’re up for a more significant challenge, you can try several 30–60 second jogging intervals instead. Cool down with your normal walking pace for the last 5 minutes of your walk.

Getting stronger，，，，losing weight在开始日常行走时，改善耐力是共同的目标。虽然可能需要一些时间才能看到结果，但如果您在几个月内一直保持一致，并且没有看到任何明显的changes in your body composition或耐力水平，这可能是时候开始更努力地推动自己的时候了。继续智力饮食扮演重要角色，也只要你eating nutritious foods 80% percent of the time并且燃烧比消耗更多的卡路里，应该看到结果。

一个很好的起点是使用myfitnesspalapp每天跟踪您的卡路里消耗和支出。从那里，您可以识别营养和健身趋势，并进行必要的调整以实现所需的结果。

毫无疑问，完成艰苦的锻炼会感觉真的很好。除了释放的内啡肽外，这还提供了“跑步者的高”感觉，推动自己也应为您提供成就感。您做了一些艰难，挑战自己的事情，应该为自己所做的工作感到自豪。如果您不这样做，这可能是您的锻炼不再像应有的挑战。

寻求一个新的挑战，您是否会感到良好步行a half-marathon or marathon，，，，在新的，更困难的道路上远足， 或者adding bodyweight exercises to each walk。

任何健身习惯的许多巨大好处之一是它可以对您的睡眠质量产生积极影响。经过挑战性的步行锻炼，跌倒和入睡应该容易得多，尤其是与您不运动的日子相比。Research shows步行improves sleep quality and duration，由于在激烈运动中释放的激素和蛋白质可以帮助身体调节睡眠方式。如果您在一天结束时不会感到疲倦或觉得自己可以轻松进行另一次锻炼，那么您可能需要提高下一次步行的强度或持续时间。

最初于2017年12月发布，并随着Marc Lindsay的其他报告而更新

要变得更加活跃，请尝试设定一个简单的目标，以增加（并跟踪）您的日常步骤。去“Plans” in the MyFitnessPal appand choose a 28-day step plan to learn tips to boost your activity.