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走路对身体健康有多种益处。研究表明,对于长时间坐着的人群,每天连续走路 60 分钟可以有助于增强体力;而分两次、每次 30 分钟的短暂步行,可以提升生活质量。本文介绍哈佛医学院 介绍的走路的 5 大健康益处,还会为你推荐适合女性和男性穿着的步行鞋。
哈佛医学院:走路的健康益处 1、抵消体重基因的作用
体重主要和身体脂肪的比例有关,不同的基因型决定了体内脂肪的比例,比例大的人,体重也会重一些。
哈佛大学的研究人员观察了 12,000 多人的 32 个促进肥胖的基因,以确定这些基因对体重的实际影响。研究发现,在那些每天快步走大约 1 小时的试验参与者中,体重基因的作用减半。
2、抑制甜食和糖分摄入
埃克塞特大学的一项研究发现,每天进行 15 分钟的散步,能够抑制人们对巧克力的渴望,甚至可以减少人们在紧张情况下吃巧克力的量。研究证实,散步可以减少对各种含糖零食的渴望和摄入。
3、降低乳腺癌风险
有很多研究表明,任何体育活动都会降低患乳腺癌风险,但美国癌症协会的一项以步行为重点的研究发现,每周步行 7 小时及以上的女性比每周步行时长小于 3 小时的女性患乳腺癌风险低 14%;甚至对于那些有超重问题或正在服用激素等风险因素的女性来说,步行也能起到降低乳腺癌风险的作用。
4、减轻关节疼痛
多项研究发现,步行可以减少关节炎相关的疼痛,每周步行 5~6 英里甚至可以预防关节炎的形成。步行可以润滑关节,增强支撑关节的肌肉力量,进而起到保护关节的作用,尤其是膝盖和臀部,这两个是很容易患骨关节炎的部位。
5、增强免疫功能
在感冒和流感季节,走路还有助于增强免疫力。在一项对 1,000 多名男性和女性的研究发现,那些每周至少 5 天进行 20 分钟以上步行活动的人,比那些每周锻炼 1 次或更少的人要少 43% 的病假,并且他们感冒的时间也更短,症状也更轻。
走路能消耗多少卡路里? 据哈佛医学院 的统计,不同体重的人连续步行 30 分钟燃烧卡路里如下。
步行配速 125 LB 57 KG 155 LB 70 KG185 LB 84 KG每小时 3.5 英里 每英里 17 分钟 107 卡 133 卡 159 卡 每小时 4 英里 每英里 15 分钟 135 卡 175 卡 189 卡
当然,不同的速度、上坡还是下坡,也会影响消耗的卡路里。下面这个表更详细。
表格:步行消耗的卡路里
步行 120-140 LB (54-64 kg )140-160 LB (64-73 kg) 160-180 LB (73-82 kg) 中速 15 分钟 50 卡 60 卡 65 卡 30 分钟 100 卡 112 卡 127 卡 1 小时 200 卡 225 卡 255 卡 快速 15 分钟 95 卡 100 卡 120 卡 30 分钟 185 卡 214 卡 245 卡 1 小时 370 卡 430 卡 485 卡 爬坡 15 分钟 90 卡 102 卡 115 卡 30 分钟 180 卡 204 卡 230 卡 1 小时 355 卡 408 卡 465 卡 爬楼梯 15 分钟 120 卡 130 卡 115 卡 30 分钟 240 卡 275 卡 310 卡 1 小时 500 卡 545 卡 620 卡 下坡 15 分钟 40 卡 50 卡 54 卡 30 分钟 85 卡 95 卡 110 卡 1 小时 165 卡 190 卡 215 卡
中速 = 3 mph;快速 = 4-5 mph;爬坡越 3.5 mph;爬楼梯约 3 mph;下坡约 2.5 mph 显然,走路燃烧卡路里和体重以及速度有关,提高速度就能够让能量消耗变大大:
走路时,手臂会来回摆动,你可以一边走一边伸直手臂绕圈,这个动作能够锻炼三头肌。 爬山或爬楼梯时,燃烧热量会比走平地增加 10-30%,能够最大限度地提高步行锻炼的效果。 在步行过程中加上短暂的高速跑会更加促进能量消耗,这和间歇训练类似,对心血管健康有好处,同时还能够提高耐力。 和跑步一样,步行锻炼时也可以听一段款节奏的音乐,随着节拍快走会让锻炼变得更轻松。 在走路锻炼之外,还可以多做一些增加力量的训练,比如瑜伽、仰卧起坐和俯卧撑,这些运动都能够提高在快步走时的运动表现。 8 款适合女性的步行鞋 整体最佳 :Asics Gel-Quantum 跑鞋
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网面、橡胶鞋底;鞋底重量更轻。 使用无缝材料,减少了缝线造成的刺激和摩擦; 缓震性能、耐用性、舒适性和高透气性。 最具性价比 :Tiosebon Athletic 步行鞋
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防滑,透气性好,轻便。 适合脚比较宽的人。 符合人体工程学,使用环保材料。 最轻便 :New Balance FuelCore Nergize 训练鞋
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采用网眼布和合成材料,超轻脚感; 橡胶鞋底; 轻盈缓震,支撑性好; 兼具舒适性和时尚感。 最佳缓震 :Adidas Ultraboost 跑鞋
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纺织面料、合成鞋底。 增压中底,稳定扭簧,额外的气囊缓冲。 兼具轻量化和适应性;适合有关节疼痛问题的人。 最适合旅行 :Allbirds Tree Runners 近 2,000 好评 Style is not supported$95 at allbirds.com 可再生材料。 可机洗,但不能烘干。 透气性好。 尤其适合那些喜欢光脚穿运动鞋的人。 最适合硬地面长时间行走 :Ryka Devotion Plus 3
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合成鞋底;回位鞋垫。 具有舒适性,同时为脚步提供良好的支撑和缓冲。 最适合徒步远足 :Merrell AC+ Range Sneakers
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纺织面料,弹性鞋面。 合成鞋底,提供良好的抓地力。 气垫系统,提供良好的缓冲和支撑。 可以增强脚踝和腿部的肌肉,非常适合徒步旅行时穿着。 最适合宽脚女性:Orthofeet Stretchable Sneakers
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60 天试穿。 鞋底轻便,提供良好的缓冲性能。 矫正鞋垫采用足弓支撑和多层缓冲层,兼具舒适度的同时,缓解脚部和脚跟疼痛,膝盖、臀部以及因平足引起的下背部疼痛、过度内翻和关节炎等。 提供标准、宽和超宽 3 种,有助于减轻关节的压力,提高稳定性,并大大提高步行的方便性。 能够为脚和脚趾提供舒适、无束缚的穿着感,减轻对拇趾囊炎、锤状趾、莫顿神经瘤和肿胀脚的压力。适合糖尿病足、关节炎和神经病变患者穿着。 5 款适合男性的步行鞋 最适合扁平足和低足弓 :Brooks Addiction Walker
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全粒面皮革鞋面,更耐用。 坚硬外底和中等足弓支撑,可以防止脚过度内翻。 柔软缓震,可根据步幅、体重和速度进行调整,减少对关节的冲击。 PDAC A5500 认证糖尿病鞋。 最适合高足弓 :Asics Gel-Nimbus 21
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合成纤维和网眼布;高耐磨橡胶。 包含反光材料,提高昏暗时段的能见度。 中底轻盈,借助有机纳米纤维提供连续缓冲。 足弓和脚踝支撑,减轻高足弓引起的疼痛。高足弓会引起足底后倾,脚的外缘压入地面,长时间会导致膝盖疼痛。 最适合足底筋膜炎 :Vionic Classic Walker
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耐用的橡胶外底; 皮革或翻毛皮鞋面; 配有足病医师设计的鞋垫,促进稳定性; 增加足弓支撑的,有助于支撑足底筋膜,减轻压力; 美国足病医学会 APMA 认证。 最适合宽脚男性 :Skechers Vigor Serpentine 2.0
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橡胶鞋底;增加后跟缓冲,提供充足的缓震性能。 记忆泡沫鞋垫和缓冲鞋舌,适合长时间穿着。 鞋尖更宽,以适应脚的形状,尤其适合因为拇趾囊肿或其他畸形而变宽的脚。宽鞋尖也可以防止脚趾甲向内生长。 最适合徒步越野 :Salomon Pathfinder
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轻便的低帮登山鞋,具有保护涂层和良好的抓地力,潮湿和干燥的环境都适用。 提供额外的减震效果,减轻前掌、踝关节和肌腱的压力。 适用于越野跑、徒步旅行、背包旅行或登山。 登山鞋的尺码可能略小些,购买时可以适当考虑买大一个尺码。 最好的 6 款步行锻炼 App 推荐 为了更有效地记录并优化步行效果,各种步行应用提供了诸多便利。一些应用能够追踪你的步行锻炼,展示你的速度、距离和路线。全天计步应用则能持续追踪你的步数。部分应用还利用了手机的 GPS 和加速度计芯片,或者与健康可穿戴设备进行联动。步行应用能将你的步行体验提升到全新的高度,从社交功能到激励你探索新路线的地图功能,都将带给你独特的步行体验。
步行应用能有效地促进健康步行习惯和整体健康,它能通过精确追踪步行数据并设定健康目标。
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相关文章 Last update on 2025-03-13. Affiliate links and images from Amazon Product Advertising API. This website is an Amazon Associate. We earn from qualifying purchases.
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