科学健走走出健康 运动量适度是关键

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随着人们生活水平的不断提高，全民健身活动蓬勃兴起，对提高全民的身体素质、健康水平和生活质量发挥了重要的作用。

　　近年来，起源于欧洲的健走活动被介绍到中国，全国各地举办了多次大型健走活动。但是记者在本月初北京某区举办的一次健走活动中发现，许多参与的群众对健走的认识还存在一定误区。例如，有的人认为健走就是走得越快越好，一开始便竭尽全力，结果只走了十几分钟便无法坚持，还有人认为健走和普通的散步没什么区别，穿着皮鞋、凉鞋就加入到健走活动中来。

　　专家指出，合理的运动可以带来健康，不合理的运动也具有潜在的危险性，科学的健身方法是获得最佳而持久的锻炼效果，促进身体健康的有效措施。

　　● 健走姿势有要领

　　健走源于欧洲，在很多国家普及，是介于散步和竞走之间的一种健身运动。这种健身方法容易掌握，是低成本、高效能有氧运动，没有年龄、性别、体力等方面的限制，比散步有效，比慢跑安全，弥补了定时、定地的锻炼模式带来的不便。

　　北京亚健康防治协会运动健康专业委员会秘书长张弛介绍说，健走时要挺胸、抬头、双眼平视、收小腹、提臀收骨盆、肩膀松垂、手掌呈环状；上肢前后摆动上摆指尖不超过肩高，下摆指尖不超过身体侧面中轴线，大臂小臂弯曲呈85-90度角；双脚交替前进，双脚趾向正前方，前脚跟着地过渡到脚尖弹起双脚交替，步伐距离为：（身高-100）cm，对于大多数人来说，以每分钟120-140步（约每小时5.5-6公里）的速度为宜。

　　● 健走是高效能有氧运动

　　张弛说，有关医学专家通过对坚持健步走的人群进行科学检测，证明健步走确实是一种值得推广的健身方法。研究发现，与散步和慢跑相比，健走时消耗的热量更多。散步和慢跑时，人体每分钟消耗的热量分别为3.0和5.5卡路里，而健走时消耗的热量达7.9卡路里，减肥健身的效果更好。

　　此外，健走还可以提高心肺功能，降低安静时和同等负荷下运动时的心率，降低心血管疾病和心脏突发事件的危险性；改变血液质量，降低血液的粘稠度，增加红细胞携带氧气的能力、增加组织器官的血流量；对血管机能也有良好的调节作用，增加毛细血管数量、改善末梢循环、降低安静时高血压；增加骨密度、骨和关节力量，降低骨质疏松发生的概率；缓解精神压力，使兴奋灶转移，改善心理状态并改善睡眠质量。

　　● 运动量适度是关键

　　什么样的运动量是适宜的呢？张弛说："运动强度可用心率快慢来监测。通常健走时心率约为最大心率的70%，如40岁的人健走时心率约为每分钟126次，60岁以上约为110次。"

　　在健走的持续时间上，通常认为每天坚持30-60分钟，约3-5公里，5000到8000步比较合适。如果一次坚持不下来，可以视身体情况分多次进行。通过3-6个月的健走锻炼，身体运动能力很好的健走者争取达到每天1小时1万步。每周至少3-5次，持之以恒。总之，要根据年龄和体质状况选择适宜的运动量，确定适宜的健走速度和持续时间。

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