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style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 作者 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=”12px” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=””] 腳丫編輯部 [/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_4″ layout=”1_4″ align_self=”auto” content_layout=”column” 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animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=”” last=”false” border_position=”all” first=”false”][fusion_title title_type=”text” rotation_effect=”bounceIn” display_time=”1200″ highlight_effect=”circle” loop_animation=”off” highlight_width=”9″ highlight_top_margin=”0″ before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”center” size=”2″ font_size=”14px” animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”25px” margin_right_small=”” 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before_text=”” rotation_text=”” highlight_text=”” after_text=”” title_link=”off” link_url=”” link_target=”_self” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” content_align_medium=”” content_align_small=”” content_align=”center” size=”2″ font_size=”14″ animated_font_size=”” fusion_font_family_title_font=”” fusion_font_variant_title_font=”” line_height=”” letter_spacing=”” text_shadow=”no” text_shadow_vertical=”” text_shadow_horizontal=”” text_shadow_blur=”0″ text_shadow_color=”” margin_top_medium=”” margin_right_medium=”” margin_bottom_medium=”” margin_left_medium=”” margin_top_small=”25px” margin_right_small=”” margin_bottom_small=”5px” margin_left_small=”” margin_top=”25px” margin_right=”” margin_bottom=”5px” margin_left=”” margin_top_mobile=”25px” margin_bottom_mobile=”5px” text_color=”” animated_text_color=”” gradient_font=”no” gradient_start_color=”” gradient_end_color=”” gradient_start_position=”0″ gradient_end_position=”100″ gradient_type=”linear” radial_direction=”center center” linear_angle=”180″ highlight_color=”” style_type=”default” sep_color=”” link_color=”” link_hover_color=”” animation_type=”” animation_direction=”left” animation_speed=”0.3″ animation_offset=””] 日期 [/fusion_title][fusion_text columns=”” column_min_width=”” column_spacing=”” rule_style=”” rule_size=”” rule_color=”” hue=”” saturation=”” lightness=”” alpha=”” content_alignment_medium=”” content_alignment_small=”” content_alignment=”center” hide_on_mobile=”small-visibility,medium-visibility,large-visibility” sticky_display=”normal,sticky” class=”” id=”” margin_top=”” margin_right=”” margin_bottom=”” margin_left=”” fusion_font_family_text_font=”” fusion_font_variant_text_font=”” font_size=”12px” line_height=”” letter_spacing=”” text_transform=”” text_color=”” animation_type=”” animation_direction=”left” animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=”” dynamic_params=”eyJlbGVtZW50X2NvbnRlbnQiOnsiZGF0YSI6InBvc3RfZGF0ZSIsImVsZW1lbnRfY29udGVudCI6IjxwPllvdXIgQ29udGVudCBHb2VzIEhlcmU8L3A+IiwidHlwZSI6IiIsImZvcm1hdCI6Ilkg5bm0IG4g5pyIIGog5pelIiwiYmVmb3JlIjoiIiwiYWZ0ZXIiOiIiLCJmYWxsYmFjayI6IiJ9fQ==”] Your Content Goes Here [/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_4″ layout=”1_4″ align_self=”auto” content_layout=”column” align_content=”flex-start” valign_content=”flex-start” content_wrap=”wrap” spacing=”3%” center_content=”no” link=”” target=”_self” min_height=”” hide_on_mobile=”small-visibility” sticky_display=”normal,sticky” class=”” id=”” background_image_id=”” type_medium=”1_2″ type_small=”1_4″ order_medium=”0″ order_small=”0″ spacing_left_medium=”” spacing_right_medium=”” spacing_left_small=”” spacing_right_small=”” spacing_left=”0px” spacing_right=”0px” margin_top_medium=”” margin_bottom_medium=”” margin_top_small=”” margin_bottom_small=”” margin_top=”10px” margin_bottom=”” padding_top_medium=”” 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animation_color=”” animation_speed=”0.3″ animation_delay=”0″ animation_offset=””] Q：健走有沒有基本規則或禮儀的規範？ . Ａ： 健走是一項自由度極高的運動，不限時間，也不需要特別的場地，更不拘人數，目前也沒有成為比賽項目（競走才有比賽），所以並沒有基本規則。但是因為健走的運動人口不斷增加，不管在運動場或是人行道或有規劃的親山步道，建議人有一些基本禮儀要遵守。讓所有從事這項運動的人，走起來更順暢、更愉快，更不易有意外發生。 １．健走時應儘量靠單側行走，如有特定人流方向應注意避免逆向行走。 ２．兩人或多人一起走時，應注意群體移動速度，不要因為多人並行、聊天，佔據整個路面，影響後方走路速度快的人必須停頓。 ３．如有帶寵物一起健走，應留意不要讓溜狗繩或狗狗亂竄，影響到其他健走者甚至產生危險。 ４．大嗓門聊天、使用擴聲音樂或習慣邊走邊做伸展動作或擊掌動作的人，應注意不要影響到其他人。 . Q：健走前的熱身動作及健走後的緩身動作一定要做嗎？ Ａ： 走路雖然隨時都在走，一般我們走路前後也都沒特別做熱身及緩身（使身體舒緩）動作，但是因為健走有別於一般走路，不論在速度、時間、距離上，整個運動強度都比較大，我們強烈建議，您上路前一定要做熱身運動，健走後也該做做緩身運動。除了可預防運動傷害的發生，也可以緩解因運動產生的酸痛與疲勞。 . Q：我運動常常只有三分鐘熱度，怎樣才能持之以恆的走下去呢？ Ａ： 您應先正確而且清楚地了解健走可以為您帶來的一切好處，當您健走陷入停頓期或想偷懶放棄時，可以透過每次安排不同健走路線、找尋健走同好伙伴，甚至把自己妝扮得很時尚又帥氣再上路等方法，讓自己一直走下去喔！ . Q：清晨及夜間健走需要特別注意什麼？ Ａ： １．清晨及夜間能見度低，請著亮色系或帶螢光或有反光效果的衣服和鞋子，以免發生危險。 ２．使用擴音設備聽音樂應注意音量不要影響他人，使用耳機聽音樂更要注意周遭人、車的動向，提高警覺以免應變不及發生意外。 ３．女性及年長者應避免單獨行走人煙較少路段，以確保自身安全。 . Q：健走時一定要穿著專用衣物、鞋子及配備嗎？ Ａ： 衣著上以方便輕鬆為主，只要穿起來感覺舒適、透氣，具有良好吸汗或排汗功能的服裝均可。但比較不建議您只穿著內衣（特別是無袖背心）就上路，一來較不雅觀，再者，一般內衣雖然容易吸汗卻不易排汗，在出汗量大時溼答答黏在身上不但不舒服，一吹到風也容易感冒。 夏天在沙灘上健走應注意防曬，秋冬季節天氣較冷，應掌握洋蔥式穿著要領，方便健走出汗後穿脫。 至於鞋子是健走時最重要的工具，絕對不宜隨便、輕忽，否則很容易產生運動傷害或意外。 . Q：健走是很安全的運動，是否走愈多愈好呢？ Ａ： 健走雖然是安全性很高的運動，但任何運動都必須做好事先的安全評估，並且在運動中適時有危機意識，才能確保安全。建議您： １．健走前先確認自己的健康狀況是否適合，做好行前健康評估。 ２．健走過程中如出現胸悶、胸痛、心跳加速過快、呼吸急促、冒冷汗或頭暈等症狀，都應立刻停止並視情況就醫。 ３．健走的路程與強度都應依個人狀況循序漸進，由近而遠、由弱而強。切記一心求好，冒然挑戰自己的極限。 . 本文摘自《健走-行的奇蹟健康法》林婷儀 著。 圖片來源：photoAC [/fusion_text][/fusion_builder_column][fusion_builder_column type=”1_6″ layout=”1_1″ background_position=”left top” background_color=”” border_color=”” border_style=”solid” border_position=”all” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding_top=”” padding_right=”” padding_bottom=”” padding_left=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”medium-visibility,large-visibility” center_content=”no” last=”true” min_height=”” hover_type=”none” link=”” element_content=”” first=”false” spacing_left=”2%”][/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]