健身步行前要知道的8件事

Any time you begin a new activity likefitness walking，，，，you’re bound to have a ton of questions that need to be answered. From whether or not you need to worry about proper technique to how to stay motivated, here are eight good-to-know tips before you begin:

像所有其他运动一样，使用差的表格可能会导致受伤和阻碍性能。在开始步行计划之前，您需要学习the basics of posture, arm swing and stride。These tips are a good place to start:

• 保持肩膀和颈部正确的脊柱对齐。
• 向后脚上的脚趾推开。
• On foot strike, roll from heel to the ball of the foot.
• Try not to over-stride and take shorter, quick steps instead.
• Swing your arms from the shoulder, keeping your elbows close to your sides.

While workout clothing and other accessories aren’t necessary unless you want them,建议使用专用的步行鞋。这是由于与跑步或其他健身活动相比，步行步行的差异。

例如，跑步鞋通常具有较高的脚跟比，而步行鞋应该平坦，高度没有太大差异。步行鞋的垫子也比跑步鞋少，应该在前脚而不是中脚上弯曲。

一些跑步者绝对鄙视跑步机。和while it can be boring if you do it too often, mixing up your workouts indoors can be a good idea. You’ll get to control your incline, see how fast you’re going when you decide to add speed for interval workouts and even practice retro walking to build quad strength. During the summer and winter, treadmill walking can also be a good way to escape extreme conditions that can limit your workout time.

仅仅因为您走路并不意味着您的锻炼应该很容易。要减肥并增加健身，重要的是在锻炼过程中挑战自己。设定距离目标以推动自己进一步行走，包括间隔以建立速度或使用hand weights for resistance trainingare good places to start.

购买计步器或健身可穿戴或下载MAPMYWALK还可以帮助您跟踪燃烧的卡路里和step counts，这也可能是一个很好的指标，可以跟踪您何时想要击败以前的锻炼标记。

步行的好处之一是您可以在任何地方做。为了避免无聊或精神烧毁，最好切换风景，而不是坚持到附近的22分钟步行路程。前往当地的远足小径，附近的公园或高中轨道混合东西并防止锻炼变得陈旧。

When your workouts get hard, one way to push the pace and not think about the pain is to distract yourself. Having workout partners, especially one who is faster than you, is one way to do it. They can provide encouragement, motivation and good conversation — the latter of which can be useful as you start to build your mileage.

如果您没有一个或两个锻炼伙伴，有声读物，音乐或播客还有其他替代方案可以帮助您防止您无聊，或者当您需要其他事情以外的其他事情时，除了前方的道路外。

无论您是否患有糖尿病，关节炎还是心脏病，步行都是理想的选择改善整体健康because of its low impact and a low-to-moderate intensity. It can also help prevent many health conditions such as breast and colon cancer, obesity, osteoporosis and stroke. All you need to do is get outside and walk at least 30 minutes a day.

不管是running，，，，骑自行车或跳入游泳池，许多人在开始新活动时担心自己的年龄。虽然您仍然可以进行上面列出的那些活动，但步行是一项运动，您将never get too old for。In fact, there arestudies that show55岁以后开始一致的步行程序可以延长您的寿命，并减少对某些药物的需求。它还有助于增加骨密度，随着年龄的增长，这可能会成为一个问题。