Wellness walking is a universal type of physical activity for those who like an active lifestyle. It can deal with people of any age and sex, especially it can be recommended to the elderly, complete and to those who have orthopedic disorders.
Benefits for the body
Walking is an excellent measure of preventing heart disease and blood vessels. Those who regularly walks are less likely to suffer from strokes and heart attacks. Those who are interested in what is best: health running or walking, you can answer that in the second case, the joints are less stressed, because the center of gravity is in the middle and the pressure on the knees, lower back, legs and ankles is significantly reduced. When walking at a leg there is, as they say, no phase of flight, and hence a shaking from impacts on the surface of the earth is much weaker.
You can do health walking even with hypertension, and this is perhaps one of the few ways of physical activity recommended to obese people. Due to their insignificant intensive load, they gradually get rid of excess kilos without damage to their health. Hiking in the fresh air increases immunity, positively affects the psyche, increasing resistance to stress .
Healthy walking techniques
For this sport is characterized by the following features:
- hands must be bent at the elbow joints and kept at right angles, moving them back and forth along the body;
- fingers keep free and tightened into fists;
- the finiteness to put from the heel to the toe and observe the principle - the left hand, the right foot;
- the body does not strain, but the stomach to pick up, strongly in the back does not sag, shoulders be pulled back and slightly relaxed.
To walk had the status of "sports" and strengthen health, experts advise to train three times a week for 30-40 minutes, moving at a speed of 6.5-8.5 km / h and maintaining a heart rate in the range of 120-140 beats a minute . Dyspnea should not be, breathing needs to be deep and measured, inhaling air through the nose in three steps and exhaling through the mouth for the next three steps.
No less popular is health walking with sticks , the technique of which is very similar to the technique in skiing. In this case, the respiratory and cardiovascular systems are loaded more intensively, and in work about 90% of all muscles are involved. With its help, you can make a variety in the usual training scheme.