10,000 steps on mobile phones ≠ 10,000 steps, don't be "cheated" by the number of mobile phones!

Scientific research has found that walking is a simple aerobic training that increases human blood flow and allows physical muscles to exercise, which can enhance bone strength and improve human health.

With the popularity of bracelets and WeChat movements, more and more people start to "brush the number of steps" and reach a certain amount of walking every day. It seems that they can achieve their own aerobic training to a certain extent. However, a total of 10,000 steps displayed in the phone on the phone did not mean that I had 10,000 steps. Today, doctors will teach you how to get out of health.

Many people are "cheated" by the number of mobile phones

Data from the World Health Organization shows that the elderly over 65 years old who are greater than or equal to 4 hours a week are 69%lower than 65 years old who are less than 1 hour per week.

In fact, before the WeChat movement, many institutions put forward the movement suggestions with the only reference for steps. The most widely known is the slogan of "10,000 steps per day". Including ASCM (American Sports Medical Association) and CDC (American Centers for Disease Control), similar suggestions have been made in the early days. Many people with diabetes have also been recommended to go through 10,000 steps a day.

But we must remind everyone that most of our pace in WeChat friends circle refers to the number of steps recorded by mobile phones, usually from the built -in sensors on the mobile phone and bracelet. As long as the position of the mobile phone or bracelet changes and the center of gravity moves, the number of steps will be generated without moving. Such steps are deceived steps, not really effective steps. With the number of steps, it may not be able to achieve the purpose of promoting health.

Discounts from the strength of the strength of the intensity discount

We usually understand 10,000 steps a day, and we do not consider exercise intensity. In recent years of research, it is found that the gain of exercise to health is largely dependent on exercise intensity. If your walking strength is very low, it will not cause a benign stress reaction.

Generally speaking, the calories consumed by 10,000 steps are about 240 to 300 calories. The number of this thousand steps looks beautiful, and it is not necessarily whether the actual heat consumption can be achieved.

Mei Dali (MET): Energy metabolism is a unit that expresses the intensity of exercise. Entering 1 minute per kilogram of weight, consumes 3.5ml of oxygen, is called 1MET. The intensity is probably equivalent to the sitting state of adults. Simply not rigorous, if a exercise consumes oxygen to sit N times, it is called N plum. The greater the plum, the greater the intensity of the movement. For any aerobic exercise that promotes health, there is requirement for intensity, and walking is no exception. If you want to walk out of health, intensity is one of the key factors.

Generally speaking, it is more effective for fitness to walk for more than 30 minutes. Therefore, walking, like other sports, is important to ensure sufficient strength and exercise time to play a role in fitness. To achieve medium intensity. A simple judgment standard is exercise heart rate: healthy and good constitution, heartbeat can be controlled at 120 to 180 times/minute; middle -aged and elderly people or chronic diseases, the heartbeat is roughly controlled (170 -age) ~ (180 -age )/every minute. Heart rate can be simply measured by touching one minute of pulse. Before exercise, it is best to do a cardiopulmonary exercise to understand your physical condition, so as to exercise safely and effective exercise.

People who are fat, have problems with joints, have no exercise foundation, poor physical fitness, and chronic diseases, don't blindly spend several hours a day to brush the number of steps, because it is likely that 10,000 steps are too much for them. It's right.

The number of life steps and the number of sports is two different things

Many people wear sports bracelets or step counting tools from morning to night, and then record the number of steps, which causes the number of life steps and the number of movement steps to be separated. According to some studies, adults usually take about 8000 steps a day, and these 8000 steps are basically low in strength, which is small to promote health. For example, the number of this thousand steps also includes you get up for two steps and walk a few steps when you call, so don't think that you take 10,000 steps a day and successfully embark on a healthy avenue. If you remove these 8000 steps, in fact, only about 2000 steps are more effective in daily walking. This exercise is too small.

In addition, some people do not pay attention to their posture when they walk, but will destroy the coordination of the body more or less, and inadvertently increase their cervical spine pressure. For example, some people will subconscious hump when walking. Others will play mobile phones when walking, and unknowingly exploring their necks. These methods are not advocated.

Therefore, although the step counting tools can indeed calculate your daily walking volume, from the perspective of the gain of health, it is not significant to just look at the number of steps.

There is no burden on the knee joint on the daily line

In contrast to the "runaway family", some people think that walking too much knee joint has worn and damaged. I would rather take a few steps to "raise" my knees. In fact, 10,000 steps a day have little effect on the knee joint. Because normal people walk 10,000 steps a day, it is reasonable, which can effectively improve the flexibility of the joints, and it can also promote blood circulation of the whole body and avoid osteoporosis. But if you are frail and sick or the elderly, it is best to depend on the actual situation.

In addition, you need to remind everyone that no matter what kind of exercise, you must pay attention to science:

Before exercise, you must do a good job of warm -up exercise. Many people do not prepare warm -up exercises in advance. They enter the exercise state without fully adapting their limbs, and they are prone to accidental injuries.Therefore, he needs to do a good job before exercise.In the course of exercise, it is necessary to pay attention to strength. Generally speaking, young people have better physical fitness and can perform high -intensity exercise.The elderly who are weak or older need to choose a way suitable for themselves to combine their own situations. Do not overload exercise to avoid accidents.

Exercise needs to be moved step by step.Many people have not exercised for a long time, and suddenly exercise severe exercise, prone to adverse symptoms of dizziness and nausea.Therefore, any sports need to be moved step by step, and slowly transition from low -intensity to high -intensity exercise.

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