For there is no physical weakness or exercise habits for people who do not have to force yourself to complete each day one step, once the amount of exercise. For the average person, as long as four thousand steps every day life, we can effectively promote health. On this basis, step by step, "ten thousand steps a day in" the highest-level goals, is not the only option.
However, the reporter recently in a Ministry of Health, Bureau of Disease Control and Prevention, the National Patriotic Health Campaign Committee and other organizations jointly launched the "Harmony in my life and health of Chinese people" have learned that universal health activities, walking is widely recognized by the medical profession One of the best sports, walking four thousand steps every day, day of the exercise is basically sufficient. Experts also point out that we need not be "four thousand steps," terrified, because the cooking, laundry, sweeping and other household chores can actually translated as "thousand-step exercise." Thus, even if you are too busy to the gym, at home and sweep the floor is actually nothing in the exercise.
Laundry cooking can be converted into physical activity
Bureau of Disease Control Ministry of Health, Kong Lingzhi, deputy director of health communication in the Chinese Ambassador Alliance meetings, "ten thousand steps a day in" is a lot of people know the health goals, but to achieve this goal, we must first understand "a thousand steps exercise "concept. "A thousand-step exercise" in the exercise here is a measure of our unit, equivalent to 4 km / hour speed walk 1000 steps (about 10 minutes) of activity.
"A thousand-step exercise" is not a fancy concept, it can transform into a convenient and practical "ruler" to measure a certain period of time for exercise activities. This is the National Healthy Lifestyle Campaign's activities in fitness first one - thousands of steps for the feet.
A unified unit of a foundation, to achieve "thousand steps a day in" the target is no longer limited to walking, and even some not to be regarded as a sport activity, to pass through this "ruler" translated into a number of "one thousand further activity. " People according to their own schedules and living habits, the cumulative daily life, work, travel and sports and other forms of activities, calculate their number of daily activity is equivalent to a "one-thousand-step exercise."
For example, a moderate pace (4 km / h) completed the equivalent of ten minutes of activity a thousand steps, but at a slow speed (3 km / h) at the level of walking on hard surfaces, it takes 20 minutes thousands of steps to complete an exercise. In addition to more than 16 kilometers per hour can ride a bike 4 minutes to complete a thousand-step exercise. Welcomed by the white-collar yoga, aerobics exercises are just 7 minutes and 6 minutes to reach a thousand-step exercise effect.
Washing dishes, ironing clothes, cooking, sweeping the floor, watching the child so often that chores account for people's exercise time. Let home-ridden parents were happy that now they can make use this "ruler", a simple conversion to the daily chores are included in the exercise of. Sweep the floor 8 minutes, cooking 13 minutes to walk a thousand steps is equivalent to the amount of exercise.
Food is no longer afraid of the temptation
Studies have shown that 90% of normal body mass index BMI who eat a bite or two a day (about 5 grams of 40 grams of rice or cooking oil), we can achieve the purpose of preventing develop into overweight. Promote a healthy lifestyle is not ascetic life. When we eat a high-energy high-fat foods, energy intake and physical activity through self-regulation, to achieve "a happy life, dynamic food balance."
100 kilocalories per 2.4 thousand steps needed to offset the amount of exercise. Such as the crackling of a cone of about 139 kcal of energy. If you want to cancel this part of the energy,weight loss tips you need to complete the step of about 3.8 thousand of activity. Can select the speed of walking, wash dishes, mop the floor, table tennis, etc. consume energy.
"Thousand steps a day in" to be gradual
For there is no physical weakness or exercise habits for people who do not have to force yourself to complete each day one step, once the amount of exercise. For the average person, as long as four thousand steps every day life, we can effectively promote health. On this basis, step by step, "ten thousand steps a day in" the highest-level goals, is not the only option.
However, each activity should be further activity in a thousand or more, feel the heart beat and breathing speed up, you can talk with the continuous rhythm of breathing, but can not sing, can only be as "effective" amount of exercise, accumulated into the day "exercise Account . " This is the active exercise the third and fourth strokes - step by step, feeling forced.
