- What are the benefits of walking?
- Walking or running - which is more beneficial?
- What are the contraindications and indications for walking ">
- Three principles of walking
- What time to choose for walking "> How and how long should you walk?
- Walking in one place
- Walking up the stairs
This type of activity, such as walking, is the result of the work of various muscle groups. Their activation contributes to maintaining the tone of the whole body. During walking, not only muscles and limbs are involved, but also neurophysiological as well as biomechanical processes that have a positive complex effect on the body are activated.
The movement of the legs while walking is carried out in the vertical, transverse, longitudinal planes. With increasing tempo, the amplitude of vertical movements, the activity of the ligamentous-muscular apparatus, and the intensity of energy consumption increase.
Involving leg muscles leads to increased blood flow. This contributes to a more intense enrichment of the internal organs with oxygen and acceleration of metabolic processes occurring in the body.
- 1 What are the benefits of walking?> 2 Walking or running - which is more beneficial?
- 3 What are the contraindications and indications for walking?
- 4 Three principles of walking
- 4.1 Moderation
- 4.2 Gradual
- 4.3 Regularity
- 5 What time to choose for walking?
- 6 How and how much do you need to walk?
- 7 Walking in one place
- 8 stairs
What are the benefits of walking?
Taking regular walks in the fresh air helps to promote good health with the following positive effects:
- strengthens the cardiovascular, muscular, respiratory systems;
- promotes the conclusion of toxins;
- eliminates fat deposits: at an average speed of 1.5 km, up to 100 kcal is burned in a quarter of an hour;
- It is the prevention of hypokinesia (physical inactivity), somatic diseases, varicose veins, diseases of the musculoskeletal system;
- relieves sleep problems;
- has a beneficial effect on the psyche;
- increases immunity and stamina.
The benefit of walking for men is to remove stagnant processes in the pelvis. This greatly reduces the risk of developing prostatitis and other ailments.
Walking or running - which is more beneficial?
Both walking and running have almost the same effect. In both types of activity, similar muscles and sections of the musculoskeletal system are involved. The difference is that for jogging you need to have a greater degree of physical fitness and endurance.
You should start running only after strengthening the body on foot on a regular basis. Running is recommended for people who are not overweight. Otherwise, high loads can harm the heart and joints.
Walking does not require good physical preparation. An intensive hour-long walk, according to doctors, can not only replace a half-hour run, but also more beneficial for health.
What are the contraindications and indications for walking ">
Three principles of walking
The usefulness of hiking is following three clear principles:
The choice of the degree of intensity and duration of walks should be based on the well-being and condition of the body. No sudden surge.
The duration and pace of hiking should increase without any sudden jumps and transitions.
Take a walk every day. If there is no opportunity for daily walking, it is permissible to walk at least 30 minutes three to four times a week.
What time to choose for walking "> How and how long should you walk?
Depends on the individual physical characteristics of the body. A good exercise for an untrained person can be obtained by low-intensity walking, with a pace of 4 km per hour, the pulse at which reaches 80 beats per minute.
The duration of the walk for the first time should be 20 minutes. In the future, the walking time is increased to 30-40 minutes. Depending on individual characteristics, this can take from several weeks to months.
The duration of walks in order to achieve a healing effect should be at least 35 minutes, subject to a step speed of 7 km / h, and a heart rate of 65-80 beats per minute. Accelerated wellness walking has a beneficial effect on health, which manifests itself:
- reducing the risk of developing heart and vascular diseases;
- weight reduction;
- normalization of blood pressure;
- improved physical stamina;
- increased aerobic performance of the body.
The duration of the “training” with accelerated walking is from several months to a year, while walking to a distance of 6-10 km will stop bothering. When the goal is achieved, the physical form is supported by various loads, without stopping regular walks at an accelerated pace.
Walking in one place
It exerts a load on all the basic systems of the body, strengthens and increases its endurance. The difference from normal walking is the lack of progress, and the effectiveness remains the same.
It is recommended to start “walks” from 5-10, increasing the duration to 60-90 minutes. Speed during a thirty-minute walk in one place is from 50 to 70 steps per minute.
Walking up the stairs
Effectively corrects well-being. To begin to climb the stairs should be the refusal to use the elevator. If the physical condition allows, you can not be limited to raising to the desired floor, and reach the last. When the vertical movements cease to bring pain in the calf muscles, shortness of breath and a rapid heartbeat pass, the rises are complicated, rising first on the socks, stepping on each step, and then step over one.
Climbing the stairs develops and strengthens the muscles of the legs, stabilizes pressure, burns several times more calories than when running. You can achieve a positive effect when climbing stairs when the duration of the walk is at least 20-35 minutes. The time to reach this duration is individual for each.
The usefulness of walking along the horizontal and vertical plane for the human body is multifaceted. You can start walking at any time. The main thing is to refuse to use the elevator and transport, getting to work and home, if the distance allows, on foot.