By Bae Ji-sook
Staff Reporter
Walking and running are two of the most popular methods of exercise in the country. After people heard the news of Joschka Fischer, the German politician who lost 37 kilograms by running in 2000, running and walking became an instant hit.
Running and walking are classified as aerobic exercises, referring to the use of oxygen in the energy-generating process of muscles. They are performed at moderate levels of intensity for extended periods of time.
Regular aerobics training helps burn calories, controls blood sugar, prevents complications from diabetes and reduces heart disease.
Especially walking and running are favored because they are easy to do, necessitating no special time, place or equipment. Walking is also effective for controlling the blood flow rate, stimulating the hands and feet and strengthening the muscles. The increased blood flow facilitates the release of body waste.
However, there are a few things you need to know before you don your tracksuits and sneakers.
Some people focus on ``power walking'' which is usually walking fast at 6.8-8 kilometers per hour. In Korea, many hold dumbbells in each hand and walk. Experts say this can be quite dangerous for people who are not in good physical shape.
Also, sometimes running consumes carbohydrates instead of fat, which will not make the body as healthy as expected. It is also hard on the knees and other joints.
Chung Dong-kyu of SangNokSu Health Center says people need to check their health status prior to taking up such exercise. Those with diabetes, hypertension, backache and arthritis should refrain from running. They should go gradually from basic moves to complicated and hard training.
Here are few points you need to consider before doing your exercise.
1. When walking, keep your back straight and look 10-15 meters in front of you. Move your arms in a full arc. Do warm ups.
2. When running, you need at least 40 minutes. First walk for five minutes to warm up. Then walk a little faster. If you feel a little tension in your muscles, that is a good speed. Then run at the speed of a fast walking pace. Speed up. Five minutes before wrapping up slow down and maintain deep breathing. Adjust the gap between steps to lessen the shock to your knees and joints.
3. Try to relax while walking. Since being proved effective for weight loss, many concentrate only on burning calories. However, Yoon Sun-chul, the president of the Korean Marching League, said the greatest benefit gained from walking is for its relaxing effect and the chance it provides to get into nature. Try to listen to the birds and feel the wind against your face. Also take the time to reflect on matters. It's a wonderful break from the stress of everyday life.