Walking is one of the foundations of human existence. It is akin to movement, because every day, hour, minute we are in a mobile state. Thanks to this, the energy balance in the body is maintained, the processes associated with the metabolism are stimulated, and the cardiovascular and muscular system is simply strengthened. Over time, people have turned walking into more than just walking in the park. Many means were invented to diversify at first glance monotonous, but healthy walking. Scientists began to conduct experiments and found out that you can walk not only with health benefits, but also with the goal of strengthening it and even improving the appearance of the body.
Today, there are dozens of programs for people who want to get rid of excess pounds. No matter where you look, no matter what program you choose, there will always be exercises that include various types of walking and running. Running is an accelerator in the work of metabolism. It is easy to see that after 30-60 minutes of intense running, there is a feeling of thirst, and then hunger. And all because the blood begins to circulate through the body faster than usual, and the process of oxygen nutrition occurs, respectively, faster. But there is very little oxygen from the environment, so the body begins to process the secretion products into oxygen. Due to this, the metabolism is accelerated and the feelings described above are enhanced.
This article will focus on types of walking. We will also consider how much you can lose weight with the help of walking and how to do it properly.
Types of walk
In general, six species are distinguished. So, we list them:
- walking (its speed is usually less than 2 km per hour);
- walking at an average pace (with this type of movement, you can walk 1 km in 10 minutes);
- Nordic walking with specialized sticks;
- energy-intensive walking;
- walking (in 6-8 minutes you can overcome 1 km);
- very fast walking (speed of this kind is more than 8 km per hour, to achieve such results is possible only with the help of constant training).
Walking Technique
Did you think walking is that easy? if you really caught yourself thinking this, then get ready to find out that everything is not as simple as it seems. Sports or athletic walking is the most difficult of all.
The main feature of sports walking is the fixation of the double support position. Many are now wondering, “What does this mean?” This means that when walking, the fly leg, which is extended forward, must step on the ground before the toe of the supporting leg comes off the surface. And the second important principle is that at each step the leg, which is emphasized, should be straightened in the knee joint.
This is more like already crossing the type of walking and running.
The speed that can be developed through walking can be different. It all depends on the frequency and length of steps.
When walking, carry the entire mass of your body with the least effort. To do this, you need to straighten your back and lower your shoulders (that is, relax them). Legs should not be very tense, but use the joints fully.
As for the position of the hands, they need to be bent at the elbow joints and moved parallel to the body. This is a very important aspect, as with the help of hands you can give great speed to your steps. Do not strain the brushes much. If you want to give maximum speed to your movement, bend your elbows more.
Do not forget about your torso, which should be straight, the chest is straightened, and the lower abdomen is tightened.
What is the use of walking?
Everyone knows that walking is not only a way to maintain vital activity and tone of the body as a whole, it is also a way to lose weight. Whatever walking you do, any kind of it helps to develop a good respiratory system. It is important not to forget to breathe correctly, because much depends on it. For example, how the metabolism will take place, quickly or slowly, with or without malfunctions. Let's take a closer look at the benefits of walking and list some aspects of what walking really helps.
Respiratory system
This is the first thing that the kind of physical activity that we are considering today can help. Introducing a series of very important walking breathing rules.
- During sports, you must breathe through your nose. Try to develop a sense of rhythm of your steps, combining with the breath.
- It is best to carry out physical activity away from the road.
- When the temperature outside is below zero degrees, exhalation after inhalation should be done in 2-3 steps in order to avoid respiratory diseases.
- In order to learn more quickly to the rhythm of their movements, you can use a music player as an assistant.
- Do not forget to monitor your pulse. 10 minutes after the cessation of intense walking, do not forget to feel for it. The heart rate should fully recover by this time period.
Health Walking
This kind of walking is a universal type of load. People of any age, even children, can go in for walking. But depending on the same indicators, there are certain conditions for each group.
Varieties of pace
The degree of load on the body depends on the pace of running, so you should pay attention to the following classification:
- Slow pace. So it is advised to walk sick people and those who recover from surgery or the same disease. Typically, the pace of such a group varies from 60 to 70 steps per minute.
- The average pace. It is typical for beginners, 70-90 steps per minute, and this is the same indicator that you should adhere to if you belong to this type of people.
- All healthy people are advised to take a quick walk. It is believed that from 90-110 steps is the best indicator.
- For those who play sports daily for a long time, there is a very fast way of walking. At this rate, people go through 110-130 steps per minute.
- The fastest is a pace of over 130 steps per minute; it is very difficult to adapt your body to such loads.
Having familiarized yourself with different types of walking, you can choose the type and pace of classes that is appropriate for you.
The main principle will be precisely the taxonomy. Keep track of your pace and heart rate. Improving walking helps to improve the functioning of the cardiovascular system, prevents oncological diseases, increases the working capacity and the level of the psychoemotional background of a person.
Nordic Walking
"Why exactly the Scandinavian?" - Such a question can be heard quite often. And all because this type of movement was invented precisely in the Scandinavian countries. Most of us know why countries near the Arctic Ocean are most popular. This is cross-country skiing and walking on them. But how to ski in the summer, that’s the catch, but even here the descendants of the Vikings found a way out - they took ski poles with rubber tips.
The essence of walking is that the arms move alternately with the legs. With the help of sticks, the upper body is strongly worked out, unlike ordinary walking. This type can be more likely to be included in the category of "exercise for weight loss," because an hour of such training can lose about 400 kcal. It improves the functioning of the heart muscle, lungs and strengthens the whole body.
Sticks for walking are not made from ordinary materials. Fiberglass coupled with carbon fiber are the main components of this item of equipment. The handles repeat the anatomy of the palm and allow you to move around without discomfort, and carbon makes the sticks elastic. It is this elasticity that allows you to dampen most of the blows falling on your hands. To choose a stick, you need to use one simple formula: "human height" * 0.68.
What type of walking will help you lose weight, read below.
Walking for weight loss
Immediately warn that to achieve any results will require maximum returns. Every day, a person trying to lose 2-3 extra pounds needs to go through at least 10,000 steps at a high pace. About 12 minutes should go in order to cover 1 km.
To see the result in the mirror, you need to walk 12 km daily. Equip yourself in full - put weights on your feet and clothes in which you would be hot. If you want to diversify your workout, you can climb up the ladders, as this process also burns enough calories.
Energy walking
When you walk, you think little about what you are doing, what your actions are aimed at, what you want to achieve. Energy walking is just the same meaningful and systematic movement of the body. During such loads, you should be as focused as possible on the result and pronounce your goal. Feel a surge of energy, direct it in the right direction and focus as much as possible on what is happening.
We examined all the main types of walking and their features. Do not forget that movement is life, and you need to live healthy.