Walking. Nordic walking equipment

Walking is one of the safest sports. A sedentary lifestyle has never been good for the body, so to keep in shape so many people exercise regularly.

General principles

Walking is based on aerobic exercise, which helps to effectively strengthen the muscles, promotes the burning of calories. One advantage of this sport is the minimum probability of joint injuries, as opposed to the same race. The essence of the walk is the rapid movement when one foot is fully in contact with the ground. As a result, steps are obtained much longer and faster as more muscles are involved.

This sport is shown to people with little extra weight. In fact, watching and walking may be one, as long as there were no serious health problems. That is why it is important to first consult a doctor for advice. On average, 2 passed by on the average rate kilometer can burn up to 300 calories.

The benefits of Nordic walking

With this sport, you can not only significantly lose weight but also improve your health. Many people do not believe that simply by walking. However, scientists have proved that a regular 30-minute fast walk can extend the life of 2 years.

Walking helps to normalize blood pressure and lower cholesterol, strengthen the skeletal system and improve insulin production, increase muscle mass and improve your mood simply by bringing the body in tone. In addition, the sport is one of the fundamental ways to prevent cardiovascular disease.

Diet is also the best tool to walking trails. Women all over the world every day in the fresh air moving at a rapid pace in order to achieve the perfect figure. It proved that 2000 steps each day allow people to keep fit. However, for weight loss need to take 5-7 times longer, which is approximately equal to 4-5 kilometers. It should also be noted that walking will never give without the proper diet results.

Getting classes

Firstly, you need to understand why a person begins to engage in sports. If he wants to strengthen muscles or just to warm up, then enough to arrange a daily half-hour sessions. Some women have set themselves the goal of weight loss. In this case, the walk should take up to an hour at a fast pace.

Many beginners start their studies without a warm-up and without the knowledge of basic skills. It is important to understand what the walking trails as well need to move, how to breathe, and so on. D. Overstrain the body in the first month of training is strictly contraindicated. Busy better start early in the morning. At this time easier to achieve the maximum number of burning calories. In addition, the morning workout will tone the body for the rest of the day.

walk Types

Like any other sport, walking has its variations:

Walk at a slow pace. Walking speed here is about 80 steps per minute, that is, for half an hour a person goes up to one kilometer.
Walk at a moderate pace. Speed up to 120 steps per minute. Comparable to those when a person somewhere in a hurry and speeds up the usual rate of movement. Kilometer at such a rate will be performed for 12-15 minutes.
The traditional walking trails. In this case, one hour a person can take up to 7 kilometers. Steps Speed - 140 per minute. With this walking arm should be bent at an angle and they are very active work. Before the occupation required a good workout.
A brisk walk. It recommended only to athletes. It ezhednevneh enhanced training on the rocky / rough terrain. The speed of such a distance - up to 12 km / h. This mode is better to move after a year of systematic training.

Nordic walking technique

The essence of the sport is to optimally calculate the load on the body. The average speed of this should be in the range from 6 to 10 km / h.

Nordic walking technique consists of 5 basic rules:

Hands should always be bent at the elbow at an angle of 90 degrees. Throughout the race they help the body to move. Proper positioning of the hands greatly facilitate movement.
The back must necessarily be smooth. It is important that the body is tilted a few degrees forward. In walking maintaining the balance center of gravity is the main key to success.
When you move first should touch the ground heel, and only then the sock. Roll in race walking is also important. It should be smooth and uniform over the whole foot.
The feet must never be bent. In this walking the main burden on taking thigh and calf muscles.
move rhythmically need, not forgetting the breath. Log in and out must be uniform and deep. If breathing hitched, it is possible to finish the workout.

In order to build muscle legs can take with you on your back pack with a small load. Before class should be thoroughly kneaded. It is worth to do some exercises to warm up and stretch the muscles.

How to warm up

Firstly, you need to start with stretching muscles caviar. To do this stretch with both hands on the wall, take one leg back, and the other (reference) to raise and lower body. Exercise should consist of 8-10 approaches and last up to 7 minutes.

To the back surface of the thigh workout should be pulled forward and put her foot on the stool. Next you need to slightly tilt to her body. The front area of the thigh is heated following exercises: one leg is the support and the foot of the second attempt to bring your hand to the buttocks. Hips are kneaded in turn attacks the body back and forth to set foot on the stool. To this end, management is extremely important to relax.

According athletes warm up should last at least 20 minutes. During this time, all the muscles should not only be a stretch, but good warm up, to protect themselves from unnecessary injury.

Proper breathing

The walking should never expose your body to high loads, especially since the first workout in less than a month. The best way to understand what a given rate of movement is picked up optimally - a breath. If it is even, it is not necessary to slow down the rhythm of walking. If the load seem insignificant, it is possible to increase the distance and a walk.

For important proper breathing technique of race walking. If it is correct to move his hands and foot contact with the ground, the load on the body is minimal. People often engage in sports to keep in shape and build muscle, but there is another reason, which many do not even think. Why do people prefer walking in nature, and not in the hall? The fact that the body needs oxygen saturation, particularly during exercise. That is why proper breathing while walking so important. It should be uniform throughout the race, and breath - deep.

Calculation of load

If intelligently approach the lessons walking, they will never harm health. Each person in itself is unique, and it means, for each there is an individual training program. On the first couple should not be based on indicators of people who engage in sports for a long time, since they are already subject to high loads. As for the distance, the men in the week is shown walking trails 50 km, women - about 40 km. However, these indicators can be guided only by experienced runners. Newcomers better to start with a 2-3 kilometers per day and increase the distance to 500 meters every week, if health permits.

Age restrictions, this sport is not, but it all depends on the body. On the first training are advised to regularly check the current heart rate, which should not be off-scale threshold of 100 beats per minute. If at the beginning of class appeared discomfort in the muscles or joints, then immediately should stop walking. In such cases, you should not abruptly stop the better to gradually slow down.

The selection Shine

Sneakers for race walking should not have a thin sole. By the end of the long-distance foot will feel a lot of pressure, so will be felt every stone. Furthermore, shoes with soles thin legs will match after the first kilometers. In women, common mistake when they put on a training shoe with a firm heel, such as ballet flats.

The optimal embodiment for practicing a thick sole. In any case, shoes for race walking should be easy. Eliminates solid rubber outsole, as it will give the legs a lot of discomfort.

In rainy weather, it is best to fit shoes with a protective film on the slide.

Walking on level ground

Check themselves and their capabilities is recommended to first on a short distance. Place to walk and can serve as asphalt and forest trails. The main thing is that the surface is smooth, and the track - not too winding.

Before a workout should do warm-up, which includes a few minutes of quiet walk with parallel warming up the calf and hip muscles. Then begins the race walking at a moderate pace. At this stage it is important to determine the frequency of breathing and check the pulse.

Gradually, the walking speed is increased to the maximum. Subsequently, it is recommended to alternate your pace. Conquer long distances in the first session, even on flat terrain is not desirable. After the occupation abruptly stop or can not sit because the body some time to get used to the slower pace.

Walking in hilly terrain

Walking through the small slopes useful to people regardless of age. However, training on hilly terrain shows only experienced athletes who are used to cope with heavy loads every day.

Pictured walking trails during the ascent up the slope looks impressive. All the muscles are tense, the wind dispels hair - and so attracts the finish point at the top, but in reality it is much more difficult than it might seem. Walking on hilly surface requires many times more energy than on flat. Newcomers such exercises are contraindicated.

As for the warm-up, it is no different from the warm-up before exercise on flat terrain except that added to the complex of exercises for the muscles of the hands and forearms.

The monthly rate for weight loss

In the first week to do three sessions of walking at a slow pace. Each training session should not last more than 20 minutes. At this stage it is important to understand how to breathe properly and control the load.

In the second week already begins walking trails. The rate varies depending on the state of health. Duration audio training - 30 min. Testing yourself serious burden it is not necessary. If you feel tired, you can go to a slower pace.

In the third week of increased duration to 40 minutes. In addition, the amount of training should already be up to 4-5. At this point, you can take advantage of special belts for weight loss.

The final 7 dnevka should take place in emergency mode. training time varies up to an hour, but their number is still up to 5 sessions. It is important to alternate the walking tempo of the maximum to average every 10 minutes. As numerous responses, for a month of training for this procedure can lose up to 12 kilograms.