3H4: 散步的好處 散步的12個好處你知道多少

散步的好處 散步的12個好處你知道多少


15 Aug 2023 at 05:25pm
生命在於運動,而散步可以說是健康的運動了,散步的好處有很多,通過散步可以讓我們的身體更健康,今天就讓我們一起看一看散步的功效,以及散步的注意事項,希望能夠説明大家正確認識這一運動。

散步的好處

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散步是一種很好的運動,通過散步能夠幫助我們更好的保護身體健康,那麼這一運動具體有哪些好處呢?

1.步行能增強心臟功能,使心臟跳動慢而有力。

2.步行能增強血管彈性,減少血管破裂的可能性。

3.步行能減少人體腹部脂肪的積聚,保持人體的形體美。

4.步行能減少血凝塊的形成,減少心肌梗塞的可能性。

5.步行可減少甘油三脂和膽固醇在動脈壁上的聚積,也能減少血糖轉化成甘油三脂的機會。

6.步行能減少激素的產生,過多的腎上腺素的產生。 過多的腎上腺素會引起動脈血管疾病。

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7.步行能增強肌肉力量,強健腿足、筋骨,並能使關節靈活,促進人體血液迴圈和新陳代謝。

8.定時堅持步行,會消除心臟缺血性癥狀或降低血壓。 使人體消除疲勞,精神愉快,緩解心慌心悸。

9.步行可以保護環境,消除廢氣污染,對強健身體,提高身體免疫力,減少疾病,延年益壽也有積極的推動作用。

10.步行可以增強消化腺的分泌功能,促進胃腸有規律地蠕動,增加食慾,對於防治高血壓、糖尿病、肥胖症、習慣性便秘等癥狀都有良好的作用。

11.步行是一種靜中有動、動中有靜的健身方式,可以緩解神經肌肉緊張。 據專家測定,當煩躁、焦慮的情緒湧向心頭時,以輕快的步伐散步15分鐘左右,即可緩解緊張,穩定情緒。

12.在戶外新鮮空氣中步行,大腦思維活動變得清晰、靈活,可有效消除腦力疲勞,提高學習和工作效率。 據有關專家測試,每周步行三次,每次一小時,連續堅持4個月者與不喜歡運動的人相比,前者反應敏銳,視覺與記憶力均佔優勢。

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散步時間

散步的時間也是十分重要的讓我們看一看不同時長下的身體狀態吧。

第1~5分鐘

首先邁出的幾步會引發細胞釋放出生成能量的化學物質,從而為散步提供能量。 此時,心率達到每分鐘70~100次,血流量增加,肌肉得到預熱。 關節的僵硬度開始減弱,並釋放出潤滑液讓你更容易移動身體。 在這5分鐘里,人體每分鐘燃燒5千卡的熱量,是坐著等靜止狀態下的5倍。 同時,為支持運動,身體開始從碳水化合物與脂肪存儲中獲得更多燃料。

第6~10分鐘

1至5分鐘時間段下身體狀態我們知道了,那麼6至10分鐘有哪些變化呢?

心跳增加到每分鐘約140次。 隨著步速的加快,人體每分鐘燃燒的熱量達到6千卡。 血壓會輕微上升,但身體會釋放能擴張血管的化學物質來抵消這一潛在危險,更多的血液和氧氣源源不斷地輸送到正處於工作狀態的肌肉。

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