5 Reasons You Tire Quickly on Walks

马克·林赛
by马克·林赛
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5 Reasons You Tire Quickly on Walks

Increasing your step countwith a每天步行is one of the easiest ways to start an exercise habit andimprove your overall health。As with any fitness routine, it takes time to progress before you increase distance, duration and speed — all important factors in helping you reach your weight-loss and health goals.

当您建立有氧耐力时,有必要逐步提高,但是如果您疲倦得太快,那么了解潜在原因并解决这些问题很重要。

疲劳的原因

“Fatigue can be caused by a number of different factors,” says Dauna Williams, aUSA Fit跑步和步行教练。“这可能从穿着错误的鞋到超重,饮食差或多年过着久坐的生活方式的范围。”

1

WEARING THE WRONG SHOES

威廉姆斯说,选择合适的装备也很重要,即使走路也很重要。专用的步行鞋are crucial for comfort and to prevent injuries; both play a role in how much energy you have on a walk. In particular, walking shoes have cushioning focused primarily on the heel, and the midfoot has a slightly wider base to promote a smoother, rocking transition.

2

不良的饮食习惯

A healthy,均衡饮食that includes your ideal ratio of all three大量营养素is important for feeling your best andfueling a walking routine。如果你是eating too little, or cutting out anentire food group like carbs, you might be low on energy, which can slow your walk andmake recovery harder

3

A SEDENTARY LIFESTYLE

如果您不习惯进行定期运动,那么从沙发到漫长的长时间步行可能会很具有挑战性,您可能会很快轮胎。不要在起点上击败自己,因为即使每天走了10分钟也可以帮助您counteract the negative effects of sitting。Instead, ease yourself into longer durations by following a plan or与教练一起工作,推荐威廉姆斯。例如,尝试一下couch to 5K program或这个4-week beginner walking plan


READ MORE >如果您想减肥,请避免10个步行错误


4

不正确的姿势

Yes, there is a正确行走的方式。Focusing on good posture (Think: relaxing your shoulders, keeping your eyes looking forward toward the horizon, arms at your sides with the elbows flexed about 45–60 degrees) can help you feel less tired and prevent injuries that would further slow you down.

5

PRE-EXISTING CONDITIONS

Other health issues can make you tire more quickly, too. For example, when you’re overweight, your heart has to work harder to pump blood to your muscles when you move. This puts stress on the cardiovascular system and decreases your aerobic endurance. That’s why diet (see above) is so important and can play a big rolewhen walking for weight loss

“If you have asthma or pre-existing injuries like knee, back or foot problems, it’s always a good idea to get checked out first before you begin an exercise routine,” adds Williams.

提高有氧能力的方法

If you’ve addressed some of the common fatigue-inducing culprits above, it’s important to remember improving your cardiovascular fitness takes time. “It generally takes 4–6 weeks before a person notices any sustainable change in their walking endurance,” says Williams. “It’s normal to question your own ability, especially if you’re feeling fatigued or otherwise challenged in the first 2–3 weeks, but shortly after, you’ll start to notice what you’re doing is getting a little easier and your short-term goals are reachable.”

当然,超越这个初始阶段需要奉献,一致性和努力克服任何障碍的意愿。威廉姆斯说:“步行者确实需要学习如何克服小疲劳。”“变得不舒服是健康的一部分。当您能够超越自己认为无法的事情时,这将导致成就感和更大的动力坚持常规。”

Here are some of Williams’ top tips for improving walking endurance:

  • Listen to music.Anupbeat playlist可以帮助改变您的头脑,以便您可以疲劳感。
  • 替代您的步伐。您不必总是走得更远来提高耐力。在您的路线上选择地标,在那里您可以固定的距离。这个gets your heart working harder,当您返回巡航步伐时,可以恢复。
  • 使用健身追踪器。跟踪锻炼有助于您了解距离,节奏和心率。保持正确aerobic heart rate zone通过调整步伐可以帮助您长时间步行。
  • Stretch.Pre- and post-walk stretching可以帮助防止伤害并提高灵活性,以保持步行状态。
  • Consider a coach.A dedicated walking coach can help you建立个性化的步行程序和deal with any setbacks based on yourindividual goals和lifestyle.

每天在健身和营养目标上工作,例如走更多步骤。去 ”计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.

关于作者

马克·林赛
马克·林赛

马克is a freelance writer based in Scottsdale, Arizona. He holds a master’s degree in writing from Portland State University and is a certified physical therapy assistant. An avid cyclist and runner of over 20 years, Marc contributes to熔岩,竞争对手Phoenix Outdoormagazines. He is the former cycling editor for Active.com.

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