Stair climbing and mountain climbing are different. Mountains are often irregular, regular stairs, slopes steeper than in most cases, a greater vertical angle, the average consumption of each step will increase the strength. It was calculated, climbing stairs for 10 minutes to consume 220 kilocalories, six floors high from the two, with skechers shape ups shoes as opposed to flat land running 1,500 meters.

Climbing the stairs to benefit the cardiovascular effects of disease prevention has been recognized. According to many years of observation, living in five, six or more residents on a daily walk, down the stairs three times, and cardiovascular and cerebrovascular disease mortality could be reduced 25%. Each board a physician joked stairs can prolong life for 4 seconds. Health effects are substantial.

Existing research shows that if two-thirds of the body skeletal muscle (upper and lower extremities took part) to participate in sports, at least 5 minutes to overcome the inertia of the body 20 minutes later to adjust the cardiovascular system function or metabolic system responses, such exercise three times per week, with skechers shape ups shoes it may be on the heart, lungs, and effective motor system.

To climb the stairs as fitness, not everyone is suitable. Serious organic disease, and physical self-care difficulties should not be too weak general. Living in five or six more than the elderly climb the stairs to be within our capabilities to avoid breath up to the top.

In addition, the stairs segmental features and monotonous easy to climb some of those who registered, “short attack, long rest.” Some office workers on weekdays lack of exercise, a sudden violent movement not only useless, but harmful; play and climb down as registered in the corridor get up in the events, happened quite frequently. Physical enhancement, must be gradual and sustained.

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Although the long walk is a very safe sport of sports and fitness items, but if not properly grasp the essentials of their training methods and, Tong Yang’s Jian Shen Ying You can not achieve the results even cause serious side effects. So, with skechers shape up shoes if you choose to go a long exercise, methods must be correct.

Long walk to work and meticulous preparation before

First, choose a comfortable pair of soft bottom shoes. If so specialized running shoes better, this would buffer the pressure foot to prevent the movement of joints do not hurt.

Second, wear a comfortable sportswear. This allows your mind and body relax from the busy work out of life.

Third, prepare a pot of tea water. May be appropriate to add sugar, salt, since tea can Shengjinzhike, sugar, salt to prevent excessive sweating caused by the body electrolyte imbalance.

Fourth, select an appropriate exercise routes. Can park trails, school grounds, neighborhoods, and even the passing lane to work. The human body in motion will increase oxygen consumption, with skechers shape up shoes such as bad air, or even gas and other pollutants, but their effect will be counterproductive. Therefore, the long walk routes should be less flow, ventilation, air is good, the better the farther away from the car.

5, long time to go right. Long time to go exercise the best choice after the sun rises every day, 15:00 is the best time to exercise. Long walk can not be equated with normal movement of walking, walking or shopping, exercise at least 3 times a week and not less than 30 minutes each time

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1. Only willing to walk – can use some techniques to increase the strength to go. The first step is to speed up the frequency, the second is a large arm and the third is going uphill. Tied at the wrists or ankles not much use sandbags.

2. Only willing to run – you can walk the walk run alternately replaced jogging, with skechers shape up shoes uphill running can also be used instead of the speed run.

3. For a long time or never exercise – need 6-8 weeks to learn basic aerobic exercise capacity. First 2 times a week brisk walking, every 10-20 minutes, and then each week increase in l-2 minutes, until you can take 25 minutes, then started walking three times a week, continue to add l-2 minutes, with skechers shape up shoes final When you can walk three times a week for 30 minutes, and you can start the program.

4. Willing to use the treadmill in the room – you can copy the outdoor program, but may wish to enhance treadmill uphill l-2% to cover the outdoor air resistance movement.

5. Should Cross movement – can be. One way cross-motion is to select close to your “master key” content. Walking and running with the most similar training in the form of “space walk machine” (or so-called elliptical motion machine). Since this is not the full load (weight) training to enhance the effect of the compromised bone density. Another way of cross-movement is to select the “main entry” Ignore or turn out to be a small area to practice. Walk run for practitioners, it should be some muscle weight-bearing exercises to strengthen the force.

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Some studies show that slip of the hands to regulate the nervous system excitation and inhibition of the conversion, increased respiratory function, improving blood circulation, activity shoulder, with skechers shape ups shoes elbow, preventing frozen shoulder, lower extremity activities for handicapped people is also very good training method.

Simple slip of the hands movements, postures stress. Walk away before the body stand up straight and relaxed, his eyes look straight ahead, with feet shoulder separation, his arms drooping naturally, the two palm inward. Slip of the hands, the arms activities in the lumbar and leg swing, led down the back. When the two arms in the former place, and the body should not exceed 60 degrees vertical line, after the pendulum and the vertical line of the body should not exceed 30 degrees. Note that with the breathing exercise, breathing can be used arm 2, arm 3 times the frequency of breath, after a phase of exercise can gradually extend the expiration time. Strength by 60 times per minute, swing, exercise time to 15 minutes each time is appropriate.

He Zhongtao recalled that immediately with skechers shape ups shoes after a meal should not be carried out in hunger or walk away. Slip of the hands, the practitioner must be conscious adjustment of respiratory rhythm, appropriate deep, slow breathing.

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Purpose of running the elderly exercise, since it is not players to participate in competitions, in the long distance requirement when the Bubi speed, so it should first take a full year to learn the most difficult to induce fatigue in the run method, and then gradually increase the pace. Amplification steps of the method is gradually raising the thigh high, skechers shape up shoes while below the knee go out like a pendulum wildly.

Raise the legs, use a strength of the abdominal muscles, if the abdominal muscle weakness, upper body will be back, causing back pain, because the lifting legs, the lumbar spine cause significant bending forward. Strong abdominal muscles can prevent the upper body backward. Over the upper body backward, the center of gravity adjustment difficulties, reduce the speed. So, all in the sprint finish when the players put up the body can not win because of this.

Many sports experts say Asians running, do not hold high the knees, not the knee extension, so each step increase short not good enough.

Standing in the position of medical cosmetic surgery to explain this phenomenon, skechers shape up shoes the reason probably lies in the failure to strengthen the abdominal muscles, insufficient training, resulting in the back of the thigh muscles bend the knee required due to the lack of flexibility. From this, one without the proper training of people who wanted to improve the speed, it may be due to improper run low back pain or injury law tendon.

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1. Running with skechers shape ups shoes make pelvic muscles, vaginal region all the muscle contraction, contribute to the improvement of bone blood vessels, congestive volume increase, blood flow faster, which can cause vaginal area uplift, the greater the blood flow, touch the more sensitive basin will increase the distribution of muscle blood vessels produce lubrication during sex and to improve the quality of sex.

2. Running can improve the vaginal muscles, perineal muscle tension, so that when you make love stronger muscles sexy zone change because the situation after childbirth vaginal relaxation and enhance the pleasure of sex.

3. Running with skechers shape ups shoes can make your waist and abdomen muscles strong and powerful, can lead to sex without feeling tired, and by couples of different sex style to enhance the emotional exchange, the richness of life. Running also strengthen the abdomen, buttocks muscle elasticity, the body in the best state of mind, make you more sexy and make your own health and for the body fit and proud of it.

4, running will reduce stress, make you feel more relaxed and able to make love to show your enthusiasm when.

5, running can make sex hormones, oxygen and nutrient supply, is advantageous to strong sexual stamina.

6, running can make the body produce endorphins, helps eliminate depression, improve mood, increase sexual excitement, can stimulate sexual desire, lack of prevention of sexual pleasure.

7. Running can make you re-raise has depressed the body and found his sexual potency, or a person.

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Jogging what kind of cancer prevention and control? Present together, have the following explanation:

1 run make people more times than usual to breathe a few times the oxygen. Aken, Ph.D., jogging oxygen inhalation when sitting more than 8 to 12 times. If more than one person per day was eight times the oxygen supply, can prevent cancer, even with cancer can delay the process of human life.

2 jogging with skechers shape ups shoes will burn excess body fat, promote the storage of the protein into the body of glucocorticoid. These hormones have anti-cancer effect.

3 jogging can accelerate blood circulation, get the blood “purification.” Exercise perspiration, the body can emit cancer-causing substances, such as nitrous acid, acetone, aluminum, and thus play a role in cancer prevention.

4 jogging can enhance health and improve immunity, the blood leukocytes, macrophages, lymphocytes, increased significantly, and they can use phagocytosis, the body makes some cancer cells may escape the fate of being devoured.

5 jogging to increase body metabolism, promote digestive functions, improve the appetite, prevent or reduce the incidence of gastric cancer and colon cancer.

6 jogging with skechers shape ups shoes can promote higher levels of endorphins, so that a series of positive changes in the endocrine system, which is a favorable factor for cancer.

7 jogging can improve people’s mood, eliminate depression and worry, thus reducing the cancer inducing factors.

8 jogging to train a person’s will to improve the confidence and determination to fight cancer.

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Long walk before a certain number of preparatory activities to do, such as lightly the pressure on the muscles and ligaments, to do some squat exercise, skechers shape ups shoes let your heart and muscle into the state of motion. Should be slightly larger when the pace of walking, chest, abdomen, visual front, the upper body slightly forward, arms swing naturally at your sides, concentration, breathing natural uniform. After the beginning of a long walk can not be free to stop until the end of exercise. Long walking exercise should be gradual, exercise intensity should be small to large, exercise time from short to long. After exercise do not forget to do some relaxation exercises.

Same walk, if you want to “go out” to health, when in the exercise to ensure a certain degree of frequency, intensity and duration. If you do not know their athletic ability, began to be chosen as low intensity, if the day after training did not feel flustered, palpitations, headache, weakness, skechers shape up shoes heart rate and discomfort, can gradually increase the intensity, or to reduce the intensity.

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When you unrealistic weight or too obsessed with health, and you’ll soon forget the purpose of exercise: to achieve and maintain good health. If you do not see the desired effect, you are likely to give up because of frustration. In order to avoid entering into such a misunderstanding, you need to set a reasonable target for health seem easy and fun.

First and foremost, skechers shape ups shoes health should not be like a chore. Health can also be very simple and very convenient. Very happy, it hiding in every corner of life. Perhaps the following suggestions may give you some inspiration

Reasonable use of the time most people think that they should come up with 30 minutes devoted to exercise. If you can do, of course, very good. If you can not, do not give up any length of time that physical activity, even just walking in the streets for 15 minutes, are useful. Find some clever way, in the limited time to do some exercise. Your goal is to day activities of the body as much as possible.

Opportunistic in their daily lives to join health experts called speculative movement. For example, when you go to the supermarket or mall, try to park further away, go some way to their own. Similarly, if you take the bus or subway, get off one stop early, walk to the destination. If your work place is a high-rise building, walk the stairs instead of the elevator.

Speaking of comfort, there is no better than walking up with skechers shape ups shoes. You can walk anywhere with your own interest. You need is a pair of sneakers or walking shoes. When are you going to walk in, remember these tips: ① before eating. ② develop the habit of walking before meals and after dinner, even a few minutes. This walk can reduce your appetite, so you do not eat too much food, it will not feel hungry soon. ③ You can avoid the bad habit of sleeping after a meal on.

Select a place like morning and evening walk in the neighborhood you live in a few laps, you will have a solid 15 minutes walk. If you live near the mall, you can easily go in there an hour. But remember, you need to nap move, not stopping to commodities.

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Running not only exercise cardiopulmonary function, and can enhance muscle strength, sustained and effective jogging can also play a consumption of energy, reduce fat in the role. However, if the running posture is not correct, not only failed to achieve the fitness results, there may be damaging to health. Beijing Youth Sports Club Xiannongtan experienced coaches, the famous world champion coach Lu Jinliang skills running enthusiasts summarizes some of the wrong position, remind you to pay attention to:

Error 1: full foot landing. Many people in the habit of running when the entire sole, skechers shape ups shoes the fact that landing approach is not correct, because there is no cushion when landing and transition, it is easy to “squatting feet”, but also easy to concussion of the cervical, in the asphalt road running so hard on the ground more so the long run also easily lead to tibial periostitis.

Error 2: stride length is too large. People started running in the gym, the total increase in stride like to improve the training effect, in fact, the flight time is bound to increase stride length, weight fluctuating, floor strength weight, this will increase the vibration on the human body. Treadmill exercise capacity and when to choose the right according to their speed, ability to go beyond the scope of their stride and step frequency, may increase the risk of movement of risk.

Error 3: internal and external character. Daily walk, many people will have a “pigeon toed”, running time if they remain “in character” or “outside character”, then the knees and toes can not be maintained in the same direction, this would increase the burden on the knee, long-term down easily lead to other parts of the knee injury.

Error 4: looked up at TV. A lot of movement out of the gym in order to dry sense on a treadmill or a machine is installed on top of the TV, so many people not hyperextension Jiushi while running bow, skechers shape ups shoes this will increase the burden of cervical and vibration. Running, the head should be natural to keep upright, his eyes look straight ahead.

Error 5: sway. Some fans, especially young people, like the body while running around shaking, running up and think that “interesting”, like riding a bicycle “Shake car” action as, in fact, will not only add unnecessary physical exertion, but also destruction of a straight line running, impact speed and effectiveness.

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