健步小贴士

Tips for Walking

Wear comfy， well-fitting shoes. They should be lightweight and breathable. Look for thick cushioning in the heel， good support， and flexibility[灵活性]. Replace them after 3 to 6 months.

Start with a warm-up. Stroll[散步，闲逛] at a comfortable pace for 5 to 10 minutes. Then pick it up for the rest of your walk.

Set goals. Aim for four to six walks every week. “If youre a beginner， shoot for[争取] 20 to 30 minutes. If youre more advanced， take it up to 45- or 60-minute sessions[一场（活动）]，”says Juliet Kaska， a certified personal trainer in Los Angeles. Bump it up[提升] an extra 10% each week.

Stand tall. Pay attention to your posture. Keep your head up， stomach in， and shoulders relaxed. Lift your chest and engage your abs[腹肌].

Stride[大步行走] naturally. Point your toes and knees forward. Straighten your front leg but dont lock your knee. Try to land on your heel instead of the middle or front of your foot， then roll your weight forward. Use a natural step length and avoid over-striding.

Squeeze and tighten. Squeeze your glutes[臀肌] and engage your core to strengthen your muscles and cut your risk of injury. “Try not to just walk forward from the thighs or hip flexors[屈肌]，” Kaska says. “Squeeze and step.”

Swing your arms. Keep your shoulders relaxed so your arms swing freely， and so your back and neck dont tense up. Keep your arms bent. Swinging them will propel[推進] you forward and help you move faster. Dont use hand weights. They put stress on your elbows[肘] and shoulders.

Try intervals[间隔]. Theyre great for endurance[耐力] and weight loss. Speed up for a minute or 2 every 5 minutes， Kaska says. Or alternate[交替] one fast block with one or two slower blocks.

Cool down. Walk at a slower pace for 5 to 10 minutes. Then stretch your hamstrings[腿筋]， calves[小腿]， chest， shoulders， and back.

Sneak in other exercises. Midway through your walk， “stop to do some jumping jacks[跳跃运动]， a few pushups[俯卧撑]， or dips[双臂屈伸] off a park bench，” she says.

Switch up the terrain[地形]. Walking on grass， gravel[碎石]， or sand is a bit tougher to pull off， so youll burn more calories[卡路里].

Choose hills. Walking uphill—or dialing up your treadmills[跑步机] incline[斜面]—strengthens your legs. Be careful going downhill： To ease pressure on your knees， use a slower pace， take shorter steps， and keep your knees slightly bent， Kaska says.

穿一双舒适、合脚的好鞋。它们必须轻便、透气。寻找一双脚跟部位有厚垫、支撑良好、灵活性强的鞋子。大概三至六个月更换一对新鞋。

开始前先热身。以你感觉舒适的步速走5-10分钟，随后逐步提高步行速度。

设定目标。每周设定四至六次的步行目标。“如果你刚入门，争取每次走20-30分钟。如果你已经进阶，每次坚持45或60分钟，”美国洛杉矶持证私人教练茱莉亚·卡斯卡如是说。每周增加10%的运动时间。

站直身体。注意你的姿势。保持抬头、收腹的动作，放松肩膀。挺起胸，运动你的腹肌。

自然迈步。脚尖和膝盖向前。前脚迈出时伸直，但不要挺直膝盖。脚跟着地而不是脚心或脚前掌着地，接着将身体的重心前移。保持自然的步长，避免迈开大步。

挤压和夹紧。挤压臀部肌肉，使用躯干部分增强你的肌肉，减少受伤的风险。“试着不要只靠大腿或臀屈肌来往前走，”卡斯卡说，“挤压然后迈步。”

摆动双臂。肩部自然下垂，这样你的手臂就能自由摆动，背部和颈部也不会绷紧。手肘微屈，摆动双臂可以驱使你向前，助你移动得更快。不要使用手力，那会让你的手肘和肩膀受压。

快慢交替。这非常有利于提高耐力和减重。卡斯卡建议，每五分钟的步行中加速一或两分钟，或者每一次快步走之后间隔一至两次慢步走。

恢复体能。以一个较慢的速度步行五到十分钟。然后伸展你的腿筋、小腿、胸部、肩膀和背部。

加入其他锻炼。在健步中途，“停下来做一些跳跃运动、俯卧撑或者在公园长椅上做双臂屈伸等运动，”她说。

变换地形。在草地、碎石地或者沙地上行走比较难提起双脚，因此你会消耗更多的卡路里。

多走山路。走上坡路——或者调高跑步机的倾斜度——以强化双腿。下坡时需留心：减轻膝盖的负担，应采取较慢的步速，小步走，保持膝盖轻微弯曲，卡斯卡提醒道。