The benefits of walking

This kind of active activities like walking is a result of different muscle groups. Their activation helps to maintain a toned entire body. During the walk involved not only the muscles and limbs, but aktiviziruyutsya neurophysiological and biomechanical processes that have a positive holistic effect on the body.

The movement of the legs during walking is carried out in vertical, transverse, and longitudinal planes. With increasing rate rises with the amplitude of vertical displacement, the activity of the ligamentous-muscular apparatus, the intensity of energy consumption.

The activation of the leg muscles leads to increased blood flow. This contributes to a more intensive oxygenation of internal organs and the acceleration occurring in the body metabolic processes.

What are the benefits of walking?

Commit to regular walks in the fresh air promotes good health by providing the following positive effects:

• strengthens the cardiovascular, muscular, respiratory, system;
• helps to eliminate toxins;
• eliminates body fat: at an average speed of 1.5 km, a quarter of an hour burns 100 calories;
• is the prevention of hypokinesia (inactivity), somatic diseases, varicose veins, diseases of musculoskeletal system;
• eliminates sleep problems;
• has a beneficial effect on the psyche;
• enhances immunity and endurance.

The benefits of walking for men is to remove stagnant processes in the pelvis. This greatly reduces the risk of prostatitis and other ailments.

Walking or Jogging — which is more useful?

And Hiking, and running have practically the same effect. Both activities involve the same muscle and the departments of the musculoskeletal system. The difference is that for Jogging need to have a greater degree of physical preparation and endurance.

Begin to run only after strengthening of the body walks on a regular basis. Jogging is recommended for people who are not overweight. Otherwise, a high load can damage the heart and joints.

Walking requires good physical preparation. Intense hour walk, according to doctors, can not only replace a half-hour jog, but more healthy.

What are contraindications and indications for the walk?

Hiking with a purpose — to improve health, suitable for both men and women, regardless of age. The pace andduration, route and time selected individually. The benchmark is your own well-being. Walking, despite its versatility, has a number of indications and contraindications.

Hiking is recommended when:

• reduced immunity;
• depressed — lethargic state;
• loss of strength;
• a General feeling of weakness.

Walking is contraindicated for people suffering from:

• high blood pressure;
• chronic kidney disease;
• diabetes;
• arrhythmia and cardiovascular disorders.
• glaucoma;
• a violation of the retina, when there is a threat to her detachment;
• colds and other acute illnesses.

To do walk, not after the heart attack and stroke.

Three principles walk

The usefulness of the Hiking is in compliance with the three clear principles:

1. Moderation

The degree of intensity and duration of walks should be based on the health and condition of the body. No sudden surge.

2. Gradualism

The duration and rate Hiking is expected to increase without any sharp jumps and transitions.

3. Regularity

Walking every day is necessary. If opportunities for daily walking not permissible to walk at least 30 minutes three to four times a week.

What a time to choose to walk?

In daily walk, you must include the path to work and back. If you work up to go far, you need to teach yourself to walk a few stops. Morning walk stimulate, and promote good and sound sleep.

On hot days it is better to walk in the morning or in the evening. Frosty weather in the winter time, with the exception of extremely low temperatures, stimulates to build up the fast pace and good stress on the body.

How and how much to walk?

Depends on the individual's body. Good exercise for an untrained person allows you to low-intensity walking, with a tempo of 4 miles per hour, heart rate reaches 80 beats per minute.

Duration of the walk the first time should be 20 minutes. In the future, the walking time is increased to 30-40 minutes. Depending on individual characteristics, it may take several weeks to months.

The duration of walking to achieve health effect must be at least 35 minutes, provided step speed 7 km/h and the heart rate is 65-80 beats per minute.Express Wellness walking has a beneficial effect on health, which is manifested by:

• a lower risk of developing heart and vascular diseases;
• reducing the weight;
• normalization of blood pressure;
• improve physical endurance;
• increase the body's aerobic performance.

The duration of "training" accelerated walking ranges from several months to a year, while walking at a distance of 6-10 km will cease to bore. When the goal is achieved, the physical form to support various loads without stopping regular walks at an accelerated pace.

Walking in one place

Having the load on all the major systems of the body, strengthens and improves its endurance. Contrast to the usual walk is to lack of promotion and the efficiency remains the same.

Start "walking" recommended 5-10, increasing the duration to 60-90 minutes. Speed during the thirty-minute walk in one place is from 50 to 70 steps per minute.

Walking up the stairs

Effectively improves health. Start to climb the stairs at the failure of this lift. If the physical condition allows, it is possible not to restrict the lifting to the desired floor, and to reach the last. When vertical movement will cease to bring pain in the calf muscles, will be shortness of breath and palpitations, rises making it difficult, first getting up on tiptoe, stepping on each step, and then step through one.

Stairs develops and strengthens the leg muscles, stabilizes blood pressure, burns several times more calories than when running. To achieve a positive effect when climbing stairs can be when the duration of the walk is at least 20-35 minutes. The time to reach this duration for each individual.

The usefulness of walking on the horizontal and vertical planes for the human body is multifaceted. To start absolutely any time. The main thing is to stop using the lift and transport getting to work and home, if the distance allows it, on foot.