Some people are not very familiar with walking. In fact, walking is an exercise method between walking and race walking. Of course, it is very helpful for a person to walk regularly, and it is not dependent on age, Restrictions on gender, physical strength, etc. So, what are the benefits of walking 5 kilometers a day? Next, let’s take a look at the benefits of walking 5 kilometers.
The benefits of walking 5 kilometers a day
1. Improve cardiopulmonary function and endurance
is prominently manifested in reducing the heart rate at rest and during exercise under the same load, as well as increasing lung capacity, which can reduce the risk of cardiovascular disease and cardiac emergencies. If a cardiac emergency occurs, it can also reduce its severity;
2. Weight loss
Insisting on walking exercise can significantly reduce body fat weight, reduce body fat percentage, increase and maintain muscle weight, endurance and strength;
3. Promote bone and joint health
can increase bone density, bone and joint strength, increase the strength of ligaments and tendons, prevent damage to various bones, joints, muscles, and tendons, and reduce the risk of osteoporosis;
How many steps is the best way to walk every day
According to the calculation of walking for 30-40 minutes a day, the intensity of non-synchronization frequency is also different, then walking slowly (about 70~90 steps per minute), walking at medium speed (90~120 steps per minute), and walking quickly (every time 120~140 steps per minute), so you can calculate your total number of steps each time.
How much speed or more is considered as active walking
The speed of walking is a key factor in determining the effect of exercise. Usually the number of steps per minute should be at least 70~90 steps. Calculated according to 0.4-06 meters per step, the walking distance per minute is 28-54 meters, so roughly The speed is 3-5 kilometers per hour.