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health advice
Walking - exercise simple, comfortable and versatile. You can walk in the park, wander through the woods, go hiking in the mountains. In bad weather at your disposal a simulator - a treadmill. You can walk (at least part way) to work, shopping and other domestic matters.
Regular exercise strengthens muscles, bones and joints, reducing the risk of any injuries, including fractures. Walking improves your mood, helping to cope with depression and anxiety.Keeping a good pace, you develop the heart and lungs. Proved: the more people walk, the lower the mortality rate - at any age. In addition, it is a great way to lose weight. Having just 1,6 km, you can burn up to 100 calories.
How to go
Fast walking are encouraged to give at least 30 minutes a day - as often as possible.However, the fit improves even 10 minutes of daily vigorous walk. Determine the optimal speed is easy: it is the maximum speed at which you can conduct a normal conversation without losing my breath.
Typical error during acceleration step - increasing its length. This leads to too much of a shock load parameters ankle and knee and is fraught with a hunk of muscle, running along the front of the shin. Your task - to do the usual steps, but at a higher pace. The main effort in walking developing muscles back of the legs, therefore, try as much as possible to start from the ground, working feet and legs.
Build on success
Addicted to walking, increase the load, extending the distance, or choosing a more difficult route. Chtobymyshtsy strained more, not necessarily to walk longer or faster than usual. Enough to go uphill, upstairs or on soft soil, such as loose sand or snow.
It is true that walking on uneven surface increases the risk of injuries, particularly the tension (podvertyvaniya) ankle. It is therefore very important long-term, well-fitting shoes on the leg. Choose a hard leather boots with high, covering the ankle riding. If you go hiking with a backpack, strap it to be soft, with adjustable length. Bottom desirable additional strap is fastened on the belt.
Nordic Walking
This increasingly popular style emerged in Scandinavia. You step, starting from the ground by two tall sticks. Technique is the same as when walking or skiing lessons on the elliptical trainer: hands move in opposite phase with the legs.
Stick force us to increase the length of steps, and along with stronger strain the entire upper half of the body. This provides a more coherent and intense pressure with increased burning of calories. At the same time stick to create a support, reducing strain to the knee and hip joints.
Buy a pedometer
Does this simple priborchik keep yourself in shape? And how! Continually counting the steps you follow the level of their activity, distance, calories burned (some models will automatically carry out the appropriate calculations). This not only allows time to adjust the load, but also sets up for success.
How many steps you need to do every day? Doctors recommend 10 000 - about 8 km. Most of it you will walk, doing everyday chores, but we must add to them at least 30 minutes of the
Recuperation of walking.
Technique works on a treadmill1. Get on the track, lifting his head and chin. Put on the chest. Can stick to the handrails for stability, but do not compress them.2. Run the simulator at a slow speed. When walking, go to the heel and toe are repelled, bringing forward the other leg. Slightly bent arms work in opposition with their feet.3. Gradually increase the speed of the tape. Breathing should participate, but not so much that it interfered with conversation. If you want to lean on the rail, the load is, perhaps, velikovata, and we should slow down.4. By the end of the exercise gradually reduce speed, moving to a walking pace. Cool down, keeping it within 5 minutes.
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