It is a well-known fact that running has a positive effect on the general condition of the body and also helps to lose weight. But what should those who cannot run due to their physical condition or age do? Stop being sad and take up walking, which has a number of advantages.
The benefits of walking:
- suitable for all age groups, because it does not require a fast pace of movement and a large power load, and the impact of the foot on the surface is much lower compared to running;
- has a positive effect on the cardiovascular system, increasing blood circulation in the body. Studies show that regular training can help reduce the risk of developing heart disease by up to 50%;
- improves the functioning of the respiratory system by saturating the body with oxygen;
- has a positive effect on the muscle tone of the body, as almost all muscles are involved in the training process;
- weight loss – regular training allows not only to burn extra calories, but also to keep the body in good physical shape;
- good anti-stress, like any sport, helps to distract from life’s troubles and “reboot” the brain.
Types of walking:
- Walking at a slow pace. Designed for beginners and those who want to improve their health. An athlete takes 80 steps in 1 minute. In 30 minutes of training, a distance of 1 km is covered;
- Walking at an average pace. It is designed for slightly trained people who used to play sports. The speed of movement is already 120 steps per 1 minute, reducing the distance of 1 km to 13-15 minutes;
- Sports walking. This type is used by athletes for training and competitions. Compared to the previous types, it is much faster – 150 steps per minute. In other words, an athlete walks about 7 km in 1 hour;
- Walking at a fast pace. A more intense type of training is designed exclusively for a prepared body. The speed of movement of athletes reaches 12 km per hour;
- Scandinavian race walking. A kind of discipline developed by Finnish skiers to keep fit during the off-season. Over time, scientists have conducted research and found that walking with poles (visually similar to ski poles) helps to effectively restore the body that has suffered as a result of physical injuries and fight obesity (due to the presence of poles, 90% of the body’s muscles are involved, the burning of excess calories during regular training increases to 20-25%, and accordingly, the process of losing weight is faster).
When you arrive at a sports stadium or park, you should do a little warm-up and stretching, and then start walking. Beginners should start by walking at a slow or medium pace, covering short distances of 3-4 km every day. After the initial stage (about 2 weeks), you can increase the distance by 1 km per week.
After a month or two, you can switch to a faster pace. The recommended distance is 50 km per week for men and 40 km for women. After achieving certain results in training, you can increase the load on the body by using weights for arms, legs, or wearing a special vest.
Rules of sports walking:
- Your posture should be straight, without bends or slopes, but not too tense;
- Contact with the surface should be constant. In other words, until the foot in front touches the surface, the foot behind should not be taken off. The speed and length of each step should be the same, and the push of the back leg should be strong;
- When taking a step, the front leg should be absolutely straight at the moment of intersection with the second leg;
- The arms should be bent at the elbows and moving;
- Breathing during sports walking should be done only through the nose. The rhythm of breathing and the rhythm of steps should be synchronized. If you start breathing through your mouth, you will spend more energy and have less effect. And in the cold season, you can also get sick.