“I’ll say right away: an ordinary walk for a healthy and physically strong enough person is not training, alas,” explains Anastasia Mironenko, senior coach of group programs, premium coach at the Wellness Park fitness club. - Walking step is so slow that the pulse from it does not increase, which means there is no training effect for the cardiovascular and respiratory systems, as from cardio. A normal walk can be considered as a workout, except for elderly people or for those who are at the rehabilitation stage, for example, after an injury. ”
To all the others, if they want to turn an ordinary promenade into a fitness class, they will have to follow certain rules.
What to do to get the most out of walking
Move right. This is the basics. A base that allows you to move easily, for a long time, at a good pace and without injury. «Keep your back straight when walking, says Maria Zolotukhina, b. n., master trainer of the hall World Class lady's. - Stop your feet so that it rolls from heel to toe. Do not straighten the leg at the knee joint. Vigorously work with your hands to use when walking the muscles not only of the arms, but also of the chest, back ”.
Go at a fast pace. You can focus on breathing. With a fast pace and, accordingly, a high load, it will be difficult for you to say a couple of phrases along the way. With an average - you can talk, but with shortness of breath. But at low - you chat, no problem.
Walk longer If you want to lose weight, just walk to the nearest store and return will not be enough. We'll have to walk for at least 45 minutes: the body does not immediately begin to consume fat as energy stored in the fat depot. If your goal is to gradually increase stamina, you can start from the 20-minute boardwalk, and then gradually bring the time to 40-50 minutes. And in this and in another case, to get more benefits from walking, you need to train every other day.
Modify the walk.
Classic walking is a wonderful aerobic workout, but only the calf muscles will receive a full load. Do you want to strengthen the thighs, buttocks, and in addition, and press the load? Change the course and routes. Go up the hill, go up the stairs - this will make you work more actively on the front surface of the thigh. If you can, go out on the sand - walking along a viscous, unstable surface, you will add loads to the muscles of the legs as a whole. Fitness instructors assure: walks on rough terrain will allow you to burn 50% more calories. Walk with lunges, back overruns of the tibia (we strengthen the muscles of the anterior and posterior surface of the thigh), with added steps. You can do the corners right and left while walking - since the pace of movement is relatively low, you can do a lot of exercises along the way without losing pace and not being afraid of falling. Walking with lunges will help to connect the gluteal muscles.