Walking allows women to quickly drop calories while less injuring joints. The main distinguishing feature of ordinary walking is that one leg, straightened in the knee, should be in front and not necessarily come off the heel from the ground. The speed of sports walking is usually 5-9 km / h, which is 2-2.5 times higher than the speed of ordinary walking. A distinctive feature of running is the technique. Legs do not rise high above the ground, there is no phase of “flight” — legs should always be in contact with the ground. The foot, as it were, “rolls” from heel to toe. The athlete’s hands should be bent at the elbows, and the steps should be large.
During walking, your general condition will improve. Lungs are trained, blood supply and metabolism are accelerated. Lowers cholesterol. The risk of myocardial infarction is reduced. Muscles are strengthened, immunity is increased, tendons become flexible. The body is cleansed through profuse sweating. Fat is burned, the hormone of happiness “endorphin” is produced, thanks to which you will always be in a good mood and will be less exposed to emotional stress and depression.
Before starting classes, it is recommended that you consult a doctor. For example, people with flat feet will not be able to fully train, they will have frequent pain in their feet due to improper load distribution. During training, almost all muscle groups are involved, especially the muscles of the arms, shoulders and back.
It should be remembered that the load should not be high if you just started playing sports. It needs to be increased gradually.
Scientists have found that women walking a week need to walk about 48 km and men 56 km. Then walking will be in your favor. The average pace should be 140 beats per minute.
If you do not have the opportunity to engage in the fresh air, a treadmill is a good substitute. You will follow both kilometers and pulse, which by the way is a lot of important. You yourself can control the speed of the track.
If you decide to go walking, you should remember and follow a few simple rules:
1. Your body should be stretched like a string. It is forbidden to hunch.
2. The arms are bent at the elbows.
3. When walking, “roll” from heel to toe, without lifting your legs from the ground.
4. Your step should be approximately half a meter.
5. Breathe deeply and evenly so that there is no shortness of breath.
When you should stop exercising, or slow down, your body will give you a signal, and you will feel it. The most important thing is to listen to him. Move freely and your gait will improve. In order to determine the optimal pace of walking, you need to try to have a conversation during exercise. If you cannot do this, then the load level is too high for you. If you can calmly talk and do business at the same time, this is your optimal pace.
Walking for women is an excellent way to get fit, the body is in good shape, and the psychological state is stable. Walking will give you the opportunity to monitor your health, increase muscle tone, prevent disease and always stay in a good mood.