Regular Walking is one of the most affordable and effective types of training and healing the whole body, suitable for almost any person. The intensity of the load when walking is much less than in cardio, Tabata or strength exercises, and the benefits are huge.
The universality and health-improving effectiveness of this type of physical activity has been proven by cardiologists and orthopaedists. It is difficult to overdose, rarely there are injuries, the simplicity of the execution technique.
Types of Regular walking
There are many recreational walking methods, most of them do not require additional equipment and work with the trainee’s own body weight. Given that at a calm, steady pace, a person walks about 4-5 km per hour, it is wellness methods that imply an increase in speed. If you are a beginner you should know how wrapping a sprained ankle works and you should not go hard on yourself in the start.
Another name for the method is Finnish walking (Nordic Walking), which was first described by Finnish summer skiers. This method requires special equipment – suitable shoes and poles, like ski, but shorter and heavier.
Walking with sticks implies an additional load on the muscles of the arms and upper body and a wider range of motion. The special design of the mounts in the form of gloves with cut off fingers allows you not to squeeze the handle of the stick, but rather rests on it and helps to push off the ground.
Sticks are selected individually and make up about 66-68% of the growth of the trainee. The use of sticks allows a more functional distribution of the load on the spine and joints of the limbs, the risk of injury is minimal. The speed of movement can be different – from an easy walking step to almost, on average – 6 km / h.
This method involves increasing the speed to 6-8 km / h, almost twice as fast as with ordinary walking.
At this pace, you need to go from 30 to 60 minutes without slowing down. In general, this speed allows you to talk without losing your breath. This walking is as close as possible to the limit of the physiological capabilities of a person, she does not have a special technique of execution.
For people who are overweight, having suffered injuries and operations, the usual speed will also be very useful, the main thing is to go non-stop for at least half an hour.
Olympic sport, the speed of movement from 7 to 15 (17) km / h.
Its difference from other walking methods is that the contact of the legs with the ground should be visible and constant, and the leg extended forward does not bend at the knee. The second leg is put on the ground before the first one comes off, each step is “double-footed”.
This forms a specific “gait” that looks funny from the side, but it is the least traumatic due to the soft setting of the foot. Hands are bent at the elbows and work vigorously at chest level, which allows you to include almost all the muscles of the body. Special shoes are needed that will anatomically support the arch of the foot, otherwise, pain may occur. Equipped with a flat track without obstacles and defects.
Some sources describe this method as an “Indian gait,” it is aimed not at unique physical achievements, but at a healing psychological effect.
The method was first described in the books of Carlos Castaneda, who conducted anthropological studies of Indian tribes. Its essence is to follow one another, focusing on the feet in front of the person walking or on the ground in front of you. It is necessary to go silently, concentratedly, long enough and monotonously. This helps to achieve a trance state and “stop the internal dialogue,” that is, an endless stream of thoughts. Some people believe that the benefits of kush can be really helpful in generating the energy you need to have as an alternative to the energy walks. But there is mixed opinion on this.
Hands should be completely free, possibly additional weighting in the form of a backpack. Energy walking gives a full-fledged meditative effect and well charges the trainee.
Which Types of walking we should Pick?
In the era of physical inactivity and sitting at computers, any walk will be useful as opposed to inaction. The World Health Organization recommends that a modern person goes through at least 10 thousand steps per day.
In fact, to improve your physical performance, even 5,000 steps a day will be enough for a person, and this is about 15-20 minutes of brisk walking. For some people who live in offices and get transport to any destination, this seems unthinkable. The habit of moving a little rooted and became a way of life. That is why for starters it is necessary to mentally tune in to the introduction of a new habit into the daily routine, this will create motivation.
If a person cannot immediately begin intensive vigorous walking or acquire special sticks for the Scandinavian method, this is not a reason not to walk. You need to start with small loads, increasing them with increasing stamina and strength.