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有專家認為「健行」是 21 世紀最被低估的運動，不需要任何特殊訓練，每個人都知道怎麼做，過去幾十萬年一直到馴養馬匹之後，健行是人類唯一的交通工具。統計數字顯示，老祖宗每天要走20至30萬公里，身上還會揹負著重物。

對很久沒有運動的人來說，健行是不錯的運動敲門磚，尤其對老年人來說，常會覺得從事激烈運動有困難，但是走走路的健行倒是可以接受，而且能根據個人不同的條件，調整健行的地型及走路的速度。 [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container admin_label=”Featured Image” hundred_percent=”no” hundred_percent_height=”no” hundred_percent_height_scroll=”no” hundred_percent_height_center_content=”yes” equal_height_columns=”no” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” background_color=”#ffffff” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” border_style=”solid” padding_right=”0px” padding_left=”0px” admin_toggled=”yes” type=”flex”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” 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button_gradient_top_color=”#7b35dd” button_gradient_bottom_color=”#ff7716″ button_gradient_top_color_hover=”” button_gradient_bottom_color_hover=”” accent_color=”” accent_hover_color=”” type=”” bevel_color=”” border_color=”” border_hover_color=”” size=”small” stretch=”default” margin_top=”” margin_right=”” margin_bottom=”6px” margin_left=”” icon=”fusion-prefix-icon-food-instagram-brands” icon_position=”left” icon_divider=”no” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” dynamic_params=”eyJsaW5rIjp7ImRhdGEiOiJzaXRlX3VybCIsImxpbmsiOiIiLCJiZWZvcmUiOiIiLCJhZnRlciI6IiIsImZhbGxiYWNrIjoiIn19″]腳ㄚ聚樂部[/fusion_button][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container][fusion_builder_container type=”flex” hundred_percent=”no” hundred_percent_height=”no” min_height_medium=”” min_height_small=”” min_height=”” hundred_percent_height_scroll=”no” align_content=”stretch” flex_align_items=”flex-start” flex_justify_content=”flex-start” flex_column_spacing=”” hundred_percent_height_center_content=”yes” equal_height_columns=”no” container_tag=”div” menu_anchor=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” status=”published” publish_date=”” class=”” id=”” spacing_medium=”” margin_top_medium=”” margin_bottom_medium=”” spacing_small=”” margin_top_small=”” margin_bottom_small=”” margin_top=”” margin_bottom=”” padding_dimensions_medium=”” padding_top_medium=”” padding_right_medium=”” padding_bottom_medium=”” padding_left_medium=”” padding_dimensions_small=”” padding_top_small=”” padding_right_small=”” padding_bottom_small=”” padding_left_small=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” link_color=”” link_hover_color=”” border_sizes=”” border_sizes_top=”” border_sizes_right=”” border_sizes_bottom=”” border_sizes_left=”” border_color=”” border_style=”solid” box_shadow=”no” box_shadow_vertical=”” box_shadow_horizontal=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” z_index=”” overflow=”” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” skip_lazy_load=”” background_position=”center center” background_repeat=”no-repeat” fade=”no” background_parallax=”none” enable_mobile=”no” parallax_speed=”0.3″ background_blend_mode=”none” video_mp4=”” video_webm=”” video_ogv=”” video_url=”” video_aspect_ratio=”16:9″ video_loop=”yes” video_mute=”yes” video_preview_image=”” render_logics=”” absolute=”off” absolute_devices=”small,medium,large” sticky=”off” sticky_devices=”small-visibility,medium-visibility,large-visibility” sticky_background_color=”” sticky_height=”” sticky_offset=”” sticky_transition_offset=”0″ scroll_offset=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ admin_toggled=”no”][fusion_builder_row][fusion_builder_column type=”1_1″ layout=”1_1″ align_self=”auto” content_layout=”column” align_content=”flex-start” valign_content=”flex-start” content_wrap=”wrap” spacing=”” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” type_medium=”” type_small=”” order_medium=”0″ order_small=”0″ dimension_spacing_medium=”” dimension_spacing_small=”” dimension_spacing=”” dimension_margin_medium=”” dimension_margin_small=”” margin_top=”” margin_bottom=”” padding_medium=”” padding_small=”” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” hover_type=”none” border_sizes=”” border_color=”” border_style=”solid” border_radius=”” box_shadow=”no” dimension_box_shadow=”” box_shadow_blur=”0″ box_shadow_spread=”0″ box_shadow_color=”” box_shadow_style=”” background_type=”single” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ background_color=”” background_image=”” background_image_id=”” background_position=”left top” background_repeat=”no-repeat” background_blend_mode=”none” render_logics=”” filter_type=”regular” filter_hue=”0″ filter_saturation=”100″ filter_brightness=”100″ filter_contrast=”100″ filter_invert=”0″ filter_sepia=”0″ filter_opacity=”100″ filter_blur=”0″ filter_hue_hover=”0″ filter_saturation_hover=”100″ filter_brightness_hover=”100″ filter_contrast_hover=”100″ filter_invert_hover=”0″ filter_sepia_hover=”0″ filter_opacity_hover=”100″ filter_blur_hover=”0″ animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”true” border_position=”all” first=”true”][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] . 運動總是會半途而廢？不少運動都會出現此種狀況，但是據說健行的半途而廢比例很低，不是其他運動所能比擬。雖然健行無法做到肌力訓練，如果做得對，會是一個有效的有氧及耐力運動。 [/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”16px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] . 健行的好處還有提高免疫力，在流感高峰季節會得到保護作用，有一項追蹤一千名男女的研究顯示，在秋、冬兩季12週的流感期間，每週有五天健行至少20分鐘時間的人，出現感冒丶流感的比例，比起每週運動一次的人減少43 %，即使得到流感或感冒，症狀比較輕微，罹病時間也會縮短。(資料來源：英國運動醫學期刊，2010年) . [/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”24px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

五種強化健行效果的方法

[/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 無論怎麼走，對健康都是有好處，以下有 5 種方法，可以提升健行效果： 1. 設定固定距離，漸進縮短健走時間。 比方說，設定家裡到附近公園的健走來回距離，第１次健走時，用手錶記下走了多久時間，走了１週後，可以挑戰時間是否縮短一些。當然也可以用固定走30分鐘時間，挑戰健走的距離，會發現距離會越走越長。另外，希望健走速度變快時，步伐宜適中，不要邁步太大，否則會比較容易受傷。 2. 嘗試走不同地形，可以鍛練肌力。 身體約有650至700塊肌肉，走路時會使用到身上的200多塊肌肉，要鍛練這些肌肉最好的方法，就是每一次走不同的地形。 現在人幾乎只走平地，導致沒有訓練到可以應付各種不同類別的地形，因此只要一不小心踩到路不平的地方就容易扭到腳。為了避免這樣的狀況，可以練習走不同的地形。剛開始，可以先從爬緩坡開始健行，再挑戰有點難度的崎嶇路線，可以增強肌力，同時加強有氧運動的價值。 3. 走路或健行時，手臂要自由搖擺，這是腿、手相互協調的動作。 不同邊的手與腿同時進行，可以幫助身體保持平衡，也能調節呼吸。手與腿的配合度，除可讓步伐快速行進，也能節省身體所需付出的能量。 健行時，手不要插進口袋或放在背後，更不要邊看手機邊走；英國研究發現，邊健行邊看手機，不但會造成運動傷害，搗亂正常健走模式，更是會用不正確姿勢走路。 4. 注意走路姿勢。 走路時，不要低頭，下巴收起來，眼睛不要往下看；另外，腳要抬起來，不要拖著腳走路，每一步都要走得踏實、穩健，身體最大的肌肉，就是臀肌，一定要出力，同時要將腹部肌肉內收上提，一方面可以鍛練腹部肌肉，同時保護脊椎。 5. 寧願早上健行，也不要在晚上走。 任何一個時間健行都有良好的效果，但專家表示，早上效果比晚上來得好，理由如下： ．晨間健行的習慣比較容易維持。 ．早晨健行會提升代謝，使頭腦比較清晰 ．空氣新鮮程度也比晚間為佳，尤其是如果需要加快健行速度，呼吸會變得較深，空氣中的汙染物會吸進來的更多，當然若不住都會裡，問題較不大。 [/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”24px” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””]

走路速度決定壽命長短

[/fusion_text][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”default” rule_size=”” rule_color=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” font_size=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” line_height=”” letter_spacing=”” text_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 信不信由你，專家發現走路速度的快與慢會是壽命指標之一。有一項10年的研究，其中包含4000 名老年人，發現平常走路速度約為每小時約4.8 公里的人，心臟病發生風險的機率是比每小時4.2公里減半。估計走路的速度，可以從每分鐘走多少步來計算，１分鐘走113至120步，約每小時可走4.8公里，算是「長壽的速度」。 用跑的會比走得更好嗎？40年前，跑步運動開始風行全美國，可用幾近狂熱四字形容，帶動跑步熱潮者是吉姆．菲克斯(Jim Fixx)，被稱為「現代跑步之父」。他認為跑步是抗老維持健康最有效的方法，所著作的《跑步大全》在暢銷排行榜上超過一年。1984年，該書出版後的第7年，菲克斯在跑步途中，因心肌梗塞發作而過世，享年52歲。 他死後的35年期間，科學研究證實，跑步是個兩面刃的運動，雖然它是非常好的運動，但也是非常不好的運動。適量的跑步有助心血管健康，延長壽命；但是過量的跑步，身體出現的後遺症會逐步累積，進而影響健康。 有一項研究顯示，跑馬拉松的人罹患心臟病及心肌梗塞風險比一般人為高。另外，跑步容易帶來運動傷害。根據可靠統計數字顯示，79％跑步的人會有運動傷害，比起１％健走的人會有運動傷害高出許多。 跑步究竟會有哪些運動傷害？關節磨損占的比例很高，尤其跑在堅硬路面時，踩踏時會反饋到膝蓋的重力及衝擊力，會帶給關節沉重壓力。菲克斯帶來跑步狂熱熱潮的40年之後，美國置換人工膝蓋關節手術的數字一路飆高，已達到歷史新高，預估未來短短10來年後，將會再增加7倍之多。 . 本文摘自《閔傑輝的健康解碼》閔傑輝 著。 [/fusion_text][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]