There are people who lead an active lifestyle, and for them, walking is a kind of daily fitness. There are practically no restrictions, for older people and patients with hypertension, doctors are advised to start doing walking walking daily. It will be useful to people who have extra pounds.
Health benefits of walking
What are the benefits of walking for the body? To begin with, when a person walks, blood vessels and the heart train, which, in turn, reduces the risks of various heart diseases. No wonder it says: "Running from a heart attack." But when running on the joints, there is a greater load than when walking, and this is contraindicated for people who have problems with the joints. And the best option in this situation would be doing wellness walking.
What are some benefits of walking? Calories are burned and excess weight is lost. They recommend walking more for people who are obese, since it is very difficult for them to engage in any sport. Walking gradually relieves them of hated kilograms, as it is a type of physical activity. Walking in the fresh air, especially in the evening, improves sleep, strengthens the immune system, fruitfully affects the psyche, as stress resistance increases.
Walking technique
Will walking help to lose weight? Calories will be spent and kilograms left if everything is done correctly. Wellness walking has a special technique, as it is a specific sport.
Wellness walking technique:
- When walking, we bend our elbows at an angle of 90 degrees. Hand movements should be rhythmic and performed along the body back and forth.
- The hands should be clenched into fists, but not much.
- When walking, the leg becomes from heel to toe, the body must be relaxed, the stomach is pulled in, the shoulders are relaxed and straightened.
As you know, in order for walking to be truly healing, you need to have a system. And this means that you need to set aside three days a week for training, walk for at least forty minutes, the walking speed should be 6.5 km / h, but you need to follow the heart rhythms, they should not exceed one hundred forty beats per minute . Do not allow shortness of breath, breathe evenly, the first three steps we breathe air through the nose, the next three - exhale through the mouth.
Very popular was skiing. This option is much more intense, since almost 90% of all muscles work in the body in a similar way.
Nordic Walking
This type of walking for recreational purposes was invented precisely in Scandinavia. Initially, it began to be used by skiers, who, in order not to lose shape in the summer, practiced walking, which imitated skiing. Since then, walking with ski poles began to gain more and more popularity, and many athletes choose it as an aerobic load in between workouts.
Consider the advantage of this type of walking:
- Firstly, during it, the load on the joints of the legs is significantly reduced, since it is evenly distributed on the legs and arms.
- Secondly, if there are sticks in the hands of walking speed increases significantly.
- Thirdly, the training of the heart and blood vessels takes place in a more loaded mode, which positively affects their condition.
- Fourth, posture is well corrected, since the presence of sticks in the hands does not allow a person to slouch, and he involuntarily holds his back straight.
- Fifth, it has a fruitful effect on the cure of diseases of the cervical spine and shoulder joints.
This kind of intense walking is accessible to everyone. No need to buy expensive equipment, pay for fitness facilities. This is a great option that allows you to take care of your health and body, without spending a lot of money, just buy ski poles, and more.
If you have a spinal problem, want to lose weight or don’t have a lot of money to buy a gym membership, then walking with sticks is good for you. It is not very popular in Russia yet, but you can always buy your equipment and begin to improve your health right now.
A little bit about the morning run
We are always told that jogging in the morning is very useful, as it is a universal type of load that has not harmed anyone else. But running in the morning is not always as useful and safe as they say. It is believed that the myth of the dangers of jogging was invented by those who do not want to deal with them, but this is not so. Professionals argue that in the presence of some chronic diseases from jogging you can only get harm.
Running in the morning, of course, is very useful if it takes place in the fresh air. It is in the fresh, and not in the atmosphere of a big city. When running through the metropolis, you need to understand that the benefits for the muscles, of course, will be, they will tighten, but the lungs, into which the city air will fall, can suffer.
Jogging is contraindicated for people with severe heart and vascular diseases, people with obesity, and aching joints. In general, there are a lot of risk groups, and for this reason it is better to use an alternative type of load - recreational walking.
Why is it not recommended to run with heart diseases? The fact is that with such a load as jogging, we are not talking about building muscle mass, it is rather a kind of means for losing weight. And there is an opinion that since all muscles become smaller, the same thing happens with the heart, as a result, a person begins to feel worse. Of course, in this case, if you run moderately and monitor your pulse, then jogging will not hurt.
In any case, jogging in the morning is a purely individual matter. Try and evaluate the sensations after the first attempt, if you feel normal, then you can continue to do this further, but if not, then better go in for walking.
Bedtime jogging
Talk about evening runs. If we compare them with the morning ones, then they are much more beneficial for the body, since it is already prepared for classes. It is also the evening run that relieves the stress accumulated during the entire working day, the body is enriched with oxygen.
Only you will decide what time and how long to run, as it depends on your employment. But there are some rules that say that you need to run no more than 4 times a week, as the body needs to be given rest. Less often, it is also not recommended, since the load will be insufficient. The best time for walking or jogging is from seven to ten in the evening, it should last about forty minutes. Jogging should begin one hour after you eat in the evening. You should not run too late, as it will be difficult for an excited body to calm down, and you may not fall asleep on time.
It’s better to run in the park or on the sports ground, because the air is cleaner there than on the paths that pass through the city.
How to run?
In order for the run to benefit, you need to divide it into three equal parts. We start the run with a simple warm-up, then we run at a moderate pace, after a while we accelerate, and in conclusion - a very slow run, almost walking. If you are just starting to do jogging in the evenings, then you need to monitor your condition, breathe correctly, and make sure that your pulse does not go astray. Watch your posture, do not wave your hands too much. Do not run immediately for an hour, start small, for example, from five minutes, and gradually increase the time and pace, so you can avoid some unpleasant moments in your well-being.
If you lead a sedentary lifestyle and decide to start running, then with a high probability your leg muscles will ache after the first classes, there is nothing to worry about, you should not stop classes, after a week of running in the evenings your muscles will get used to the load and stop hurting.
Walking and hypertension
Any hypertensive patient is afraid of sudden movements, since in this case the pressure can change dramatically. Of course, you need to strengthen the heart muscle. But how to do it right, if only from one climb up the stairs the heart jumps out and is tormented by severe shortness of breath?
It is necessary to do wellness walking, which is indicated for almost all hypertensive patients, if they do not have exacerbations. You need to walk, but just follow the precautions.
On a note
Be sure to take note:
- You need to start walking only after visiting the attending physician and consulting with him.
- The load should increase gradually. If you feel a slight discomfort while walking, immediately stop exercising, relax. And the next day you can try again, but only at a slower pace.
- Warm up should be easy, without bending and squats.
- Do not force yourself to walk through force, this process should give you pleasure.
- You need to do it regularly, every other day, but without fanaticism, as soon as you start to feel tired, you need to stop walking urgently.
- Your movements should be slow and measured.
Nordic walking with hypertension is very effective, as it can be an auxiliary tool for relaxation. So, if shortness of breath appears when walking, you need to stop and rest, but you can do this by leaning on your sticks. Once breathing is restored, you can safely move on.
As soon as you start training, your blood pressure may increase, your heart rate will increase, but this is due to increased blood circulation in the body. In some cases, dizziness may occur. But with constant training under the supervision of specialists, after a month of training, an improvement in overall health is observed, pressure surges disappear, and the headache disappears. The main thing is that you can conduct classes in any weather, regardless of the time of year.
With constant walking over time, the heart muscle strengthens, and your disease can recede, and the vessels also strengthen, their tone decreases significantly, and as a result, the blood pressure drops to normal.
It is good to start doing walking walking during the period when the disease has just begun to manifest itself, then all sorts of complications can be avoided. But even with fairly advanced hypertension, doctors advise their patients this type of exercise, but only under constant supervision.
Terrenkur - walking treatment
In the process of walking, our body uses a lot of muscles, the respiratory system and joints.
Scientists have long been interested in the impact of walking on human health, and now an innovation called terrenkur has appeared. Hiking is prescribed to patients as an alternative to medicines. In this case, the walking route, its duration and pace depends on the severity of the disease.
One of the advantages of this type of recovery is that the load on the joints is minimal. And so this method was originally intended for people with obesity and not physically prepared. Hiking helps and those who are not recommended to run for health reasons, for example, people suffering from osteochondrosis. You can’t run, but you can do walking, all the more so.
Types of Terrencourt
There are how many types of terrenkur:
- Easy, smooth route with a length of five hundred meters.
- The average walking pace changes periodically, you need to walk for one and a half kilometers, and the route is drawn up on an uneven surface.
- Difficult, many sections with terrain changes, the length of more than six kilometers, an intensive way of walking varies from slow.
How does terrencourt affect the body?
Doctors have found that improving walking helps the body cope with many ailments, as it improves the supply of organs with oxygen, builds up a muscle corset, speeds up metabolism, which leads to weight loss and a decrease in the load on the joints.
In addition, terrenkur increases blood flow in the legs, which can help combat their diseases without surgery.
In order to get the long-awaited benefits of the path, you need to not just walk, but do it right.
You need to start with the lightest, as the body needs to get used to the loads that you put on it. You must make the decision to engage in this sport consciously, as wellness walking should cause pleasure, which does not work out under duress. After a few trainings take place and you feel that this route has become too easy for you, you can go to the average level of training. In order to master it, you will need much more time, but it's worth it. Since you will begin to feel much better and will be ready to go further in your workouts, moving to the most difficult level of wellness walking.
In conclusion, I want to say: no matter what type of walk you choose, the result will not be long in coming. It can be just walking in the fresh air in the evenings, they will certainly have a beneficial effect on the health of your body as a whole. After you start practicing this sport, your muscles will tighten, if there are extra pounds, they will leave, your heart and blood vessels will be trained. All internal organs will work much better, as a large amount of oxygen will begin to flow to them. You will have immunity to various stressful situations and improve your mood and well-being.
Be healthy!