Summary: Sports (improving) walking. Health-improving, Scandinavian, sports walking Basics of health-improving walking

Good day, dear subscribers! Today we will touch on the topic of what health walking is, let's talk about its benefits. And as usual, I will give you some practical advice.

First, let's talk about simple walking

Normal walking is a universal means of physical load on the body. She has practically no contraindications, she does not need special clothing and devices. I always recommend that my subscribers walk more, do not use the elevator, car and public transport.

Walking is possible and even necessary at any age. This lesson can be successfully combined with work, leaving 1-2 stops earlier than necessary. If you are a young mother, then there are no problems at all, take a stroller with a baby, and go for a leisurely walk to the nearest park. And the child is walking, and you are resting! Both breathe fresh air. Many mothers with strollers just sit on the bench, although walking is much more beneficial for the body and more interesting for herself.

Remember that any walk, whether it is a trip to the grocery store, an evening walk in the park, to a stop, to a place of work, etc., is beneficial for health! Always think about this in your mind. Program yourself with these thoughts. And it will be easier for you to force yourself to go for a simple walk.

Wellness walking: the difference from a simple walk

There is also such a thing as wellness walking. Wellness walking is somewhat different from a simple walk. The difference is in pace, proper walking technique, walking time and distance, and walking frequency. That is, recreational walking is a kind of sports training.

Health walking is also divided into several types. Depending on the tempo, it is slow, medium and fast. At the same time, recreational walking does not involve the use of special equipment. Therefore, dear subscribers, do not confuse with "Swedish walking" (with sticks).

Improving walking (walking for health) is a natural, habitual and physiological type of physical activity for a person of any age and gender. The movements made by a person when walking are cyclic, that is, the various muscles of the body alternately relax and tighten, which allows you to achieve an excellent training effect.

The physical load during health walking is not too intense and high, it corresponds to the optimum for each muscle of the body, which guarantees the absence of overloads and the dangers associated with them, such as injuries, excessive tension, fatigue, etc. In addition, by changing the speed of walking or the terrain used for walking, you can easily increase or decrease the load, transferring it from a training mode to a gentle general strengthening one and vice versa.

Who needs walking

Health walking is recommended for absolutely all categories of people, regardless of gender, age, health status, physiological characteristics. Do not forget that every person on the planet needs to overcome at least 10 kilometers per day. Only then can you guarantee yourself

Of course, if you are healthy, young and full of optimism, I recommend that you take up workout, walking , skiing and the like. But if you have any diseases, for example, of the cardiovascular system, respiratory or oxygen transport, then classes It is better to start with a wellness walk. Gradually, over time, move on to faster workouts.

Also, recreational walking is useful for the elderly and for those suffering from extreme forms of obesity. Those who want to prolong their life, make it happier and more successful, then wellness walking is just for you!

Health benefits of walking for the human body

Wellness walking is in many ways beneficial for the body of every person, regardless of age. Wellness walking rejuvenates, prevents the appearance of chronic age-related diseases, normalizes blood pressure, mobilizes strength, helps keep strength and thoughts in good shape, helps.

Wellness walking helps to activate the whole body as a whole. Even at an average pace, the body will feel incomparable benefits.

To train endurance and improve the functioning of the cardiovascular and respiratory systems, health walking is more effective than various static physical activities (exercises on simulators, weight lifting, etc.). The movements of the body and the work of the muscles during wellness walking disperse the blood in all organs and tissues. This increases the supply of oxygen and nutrients to organs and tissues.

In addition, wellness walking helps . However, if you plan to lose weight, then along with physical activity, organize proper nutrition, taking into account the expenditure of kilocalories per day.

Let's go further! Wellness walking improves mood and general condition of the body, as well as normalizes blood pressure, prevents atherosclerosis and reduces the concentration of cholesterol in the blood. Therefore, a person engaged in recreational walking literally goes very far from heart attacks, strokes, atherosclerosis, thrombosis and other diseases of the cardiovascular system.

Thus, it is health walking that is the optimal training for a long and active life without the burden of chronic diseases. In terms of the effectiveness of maintaining the normal functional state of the cardiovascular system and preventing its diseases, walking literally has no equal.

The benefits of a daily 30-40-minute walk for the human body is to achieve the following positive effects:

The heart muscle is strengthened, blood flow in all organs and tissues improves, and the amount of oxygen and nutrients delivered to them increases;

Prevents heart attack, stroke and vascular thromboembolism;

The level of cholesterol in the blood decreases;

Reduces the risk of developing type II diabetes by 30 - 40%;

Reduces the risk of developing breast cancer in women;

Reduces the risk of developing prostate cancer in men by 50%;

Reduces the risk of developing colon cancer in men and women;

The digestion process improves and the regularity of the stool is normalized;

Reduces the risk of developing glaucoma;

Decreased intraocular pressure;

Improves mood;

The feeling of isolation and helplessness stops;

Sleep is normalized and eliminated;

Increased life expectancy and quality;

Improves overall well-being;

Increased lung capacity and depth;

Strengthen, and, which reduces the risk of fractures, dislocations and other traumatic injuries of the musculoskeletal system;

Immunity improves due to the hardening effect, as a result of which a person gets sick less often and more easily tolerates seasonal respiratory diseases;

The muscular frame is strengthened and endurance increases;

Promotes weight loss;

The aging process slows down;

Normalizes ;

Eliminates stress.

And these are not all the effects of health walking, but only the main and most significant ones. I hope now you have no doubts about whether to do health walking?! It seems to me that everything is so obvious.

As noted above, there are practically no contraindications for health walking. Health walking can only be harmful if you have neglected the safety rules: put on uncomfortable shoes or clothes, do not remove jewelry, increase the pace too quickly.

Walking very fast can injure your knees so watch your knees. Walk calmly. If the knees began to hurt, then it is better to consult a doctor, find out the cause of the disease, and having eliminated it, start health walking again.

Wellness walking technique

Healthy walking should not be confused with a leisurely walk before bed or to improve appetite, as they are different types of physical activity. We will consider the technique and rules of health-improving walking, since the benefits of this type of movement are very high, and all other walking options, in fact, are its varieties. In this article, you will learn how to walk properly for health.

Foot, posture, arms and torso when walking.

When walking for health, it is necessary to keep your body in the correct position, namely: straighten your back, slightly flatten your shoulder blades, tighten your stomach and put your head so that your chin is parallel to the floor. Then, without changing the adopted position, you should slightly move the weight of the body forward so that it is concentrated on the tubercles of the foot and fingers.

In principle, the correct distribution of body weight can be achieved in a simpler way. To do this, you need to try to stand on your toes on straight legs and, as soon as you feel that the weight has moved forward so much that you can tear off your heels from the floor, you should fix in this position, since this is the correct distribution of body weight for walking. Having taken the necessary position, you should hold it until you finish walking.

You need to walk at a good pace, vigorously rearranging your legs. When taking a step, you must first bring the thigh of one leg forward. Immediately after this, you should simultaneously straighten the knee of the same leg, and with the second leg, which is behind the body, push off the ground, rising to the toe.

After the push, the leg that is in front must be placed in a straightened state with the heel on the ground so that the toe is turned up. The leg that is behind is completely extended and placed on the toe. At this moment, the weight of the body is concentrated between two legs, that is, a person cannot lift either of them without first moving the center of gravity.

From this position, the weight of the body is transferred to the leg that is in front. To do this, the foot of the front leg is quickly lowered to the ground, leaning on the tubercles of the fingers and its outer surface. In this case, the leg remains straight. The leg left behind is bent at the knee and her thigh is brought forward for the next step. After the withdrawal of the hips, straighten the leg at the knee and, simultaneously pushing off with the second leg, lower it with the heel to the ground, etc.

Thanks to the push of the leg, which turns out to be behind, the step is long, elastic and springy. When walking, the foot works, as if constantly rolling from heel to toe.

You can not immediately put the entire foot of the walking leg (located in front) on the ground, you must first lean on the heel and only after that transfer the weight of the body to the knolls of the fingers.

The foot of the back foot, before the front foot rests on the heel, rises to the toe, and in this position gives a push to the body in the forward direction in order to push the front foot as far as possible. And only when the front leg rests on the ground with the heel, the entire weight of the body begins to be transferred to it, for which the foot gradually falls completely to the ground. And at the moment when the foot of the front leg is completely on the ground, the foot of the hind leg, which was in the position on the toes, comes off the floor and the thigh begins to move forward to perform the next step.

When walking, you should try to put the heels of the feet on one fictional line passing between the legs (as models do when walking along the catwalk at fashion shows). At the same time, it is necessary to turn the socks outward a little, but if this does not work out, then it is quite possible to clubfoot, since this will not affect walking in a negative way.

During health walking, you should not relax your knees, you should always fully straighten the pushing leg, which turns out to be behind the body during the next step. During health walking, it is better to bend your arms at the elbows and move them in opposition to the legs (that is, when the right leg is in front, the left arm corresponds to it, etc.).

You should look forward, and not under your feet, and the face during the wellness walk should remain relaxed, not tense. The torso, legs and shoulders should be in good shape, but not the face and hands. You should not try to lengthen your stride by trying to put the foot in front as far as possible. This walking technique is incorrect and traumatic.

Breathing while walking. How to breathe while walking

It is also important to monitor your breathing while walking. Breathing while walking is necessary rhythmically, at the same pace as walking. If the air is dirty, there is a lot of dust in it, or the weather is frosty or windy, then you should inhale through your nose and exhale through your mouth. And so, in principle, there are no definite recommendations about breathing. You can breathe through your nose or mouth. But of course, it is better to try to breathe through your nose, since the pace of movement during health-improving walking is not high compared to running.

At first it will require quite a lot of effort, but after a while you will get used to a certain breathing pattern and rhythm of inhalation-exhalation, which will allow you to no longer control this process.

However, at the beginning of classes, it should be strictly controlled so that when walking on a flat area, the inhalation lasts 4-5 steps, and the exhalation lasts 5-6 steps. If a person goes uphill, then it is necessary that the inhalation be longer than the exhalation, and when descending, on the contrary, the exhalation should be longer than the inhalation.

During recreational walking, shortness of breath should not occur. If shortness of breath appears, then you should reduce the pace of walking. It is better to walk at a slower pace for several days or weeks, training endurance, so that in the future you will move much faster, and not get serious complications from the first sessions.

The optimal breathing rhythm is such that a person should be able to speak in the process of movement, but could not sing. Accordingly, if a person cannot speak while walking, then the pace and speed of movement should be reduced, and if he can sing, then, on the contrary, it is necessary to add a step.

How much time and kilometers do you need to walk per day

Health walking will be health walking only if you walk a certain number of kilometers per day, week and month. To do this, you need to keep count.

So, from what time and how much distance per day do you need to walk for healthy walking to bring health benefits? For a healthy person who wants to keep fit and improve their health, I recommend walking every day, leaving only one or two days a week for rest.

Depending on your fitness, endurance and your health, you need to walk 5 to 10 km daily, or every other day. I also recommend using rough terrain when walking, alternating descents, ascents and a flat surface.

People with cardiovascular disease are advised to start walking on level ground, gradually increasing the distance, walking speed and adding uphill and downhill movement.

It is better for healthy people to walk quickly, with the main emphasis on the pace of movement, while for those who are weakened and suffering from chronic diseases, on the contrary, it is recommended to walk relatively slowly, with the main emphasis on distance.

Walking speed is divided into the following types: Very slow - 60 - 70 steps per minute; Slow - 70 - 90 steps per minute; Average - 90 - 120 steps per minute; Fast - 120 - 140 steps per minute; Very fast - more than 140 steps per minute.

If a person is over 35 years old and has never played sports before, then he should start with a very slow walk. If a person over 35 years old is in good physical shape or very slow walking seems too easy for him, then you should start with a slow one.

People under 35 are also advised to start with a slow walk. In the first week, you should walk for half an hour at the chosen pace. Then every two weeks you need to increase the walking time by 5 minutes, and the pace by 5 steps per minute, thereby lengthening the distance traveled.

Remember that any weather is suitable for wellness walking. It is only necessary to dress according to air temperature, humidity and wind speed. It is optimal to walk 1 hour before a meal or 1.5 - 2 hours after a meal. However, it is necessary to choose the time for walking so that the walk ends 2-3 hours before going to bed. With regular classes, you should walk at different times of the day.

That's all dear followers and healthy lifestyle ! Walk more often. Engage in physical education, and if you are young, then feel free to play sports. And never get sick! And how to achieve this, you can find out on the blog pages! Good luck in your endeavors!

Federal Agency for Education

State educational institution of higher professional education

Russian State University for the Humanities

Institute of Economics, Management and Law

Faculty of Economics

Abstract on physical education

Sports (improving) walking

2nd year student

full-time education

Ivakin Mikhail Viktorovich

Moscow 2009

Introduction

2. History of race walking

Conclusion

Introduction

Sports (health) walking is the simplest form of physical activity for people leading a sedentary lifestyle and the best medicine. To this it should be added that for untrained elderly and overweight people, walking is the most accessible and mandatory initial stage of self-study, since when walking, the load on the legs is 2 times less than when running. And if you remember that today there are many people who lead a sedentary lifestyle, then the conversation about race walking becomes more relevant.

About what race walking is, and what benefits it brings and will be discussed below.

1. What is race walking and who can do it

To begin with, let's figure out what is race walking. There are various definitions of this term in the literature. Let's look at a few definitions of this.

One of the definitions says that race walking is an Olympic athletics discipline, in which, unlike running events, there must be constant contact of the foot with the ground. Another says that race walking is an alternation of steps performed in such a way that the athlete constantly makes contact with the ground, and at the same time there is no loss of contact visible to the human eye. The extended forward (supporting) leg must be fully extended (i.e. not bent at the knee) from the moment of first contact with the ground until passing the vertical. And if you believe the third definition, then race walking is a type of athletics, which differs from ordinary walking by the obligatory straightening of the supporting leg in the joint in a vertical position, from running - by the absence of an unsupported phase of movement, which causes a lower speed during race walking. As a result, summing up and summing up these three definitions, we can define race walking as a type of athletics, which is an alternation of steps with constant contact of the foot with the ground, which causes a lower speed during race walking than when running.

Who is suitable for this type of healing of the body?

Health walking (and health walking close to it) is the simplest and most accessible (in technical terms) type of cyclic exercises, and therefore the most massive. First of all, walking is necessary for people in "sedentary" professions. According to the World Health Organization, only 20% of the population of developed countries are engaged in sufficiently intensive physical culture, which provides the necessary level of energy consumption. Insufficient motor activity leads to a decrease in the functional capabilities of people and a weakening of the body's resistance. Therefore, it is necessary to engage in sports walking to ensure the normal functioning of the body. Walking is also beneficial for the elderly. Running as a recreational tool is used by more than 100 million middle-aged and elderly people on our planet. For these two groups of people, this is the simplest kind of physical activity, the best medicine. To this it should be added that for untrained elderly and overweight people, walking is the most accessible and mandatory initial stage of self-study, since when walking, the load on the legs is 2 times less than when running.

Walking can be practiced on the street, and in the park, and in the forest. At the same time, numerous muscle groups are active, including the largest ones: the muscles of the legs, pelvic girdle, back, arms, respiratory organs, etc. Walking can provide a relatively high functional load, training and strengthening the cardiovascular system. So if at rest a person spends an average of 1.5 kilocalories of energy per minute, then when walking at a normal speed of 5-6 kilometers per hour, depending on their own weight, energy costs increase by 3-4 times. For an hour of walking, an excellent result can be achieved in increasing the overall balance of motor activity and energy consumption - 360-600 kilocalories.

2. History of race walking

As a form of athletics, walking originated in Great Britain, where in 1867 the country's championship was held in London for the first time. So at first walking in stadiums and on the ground was called "English" or "gymnastics". In the Olympic program, walking appears at the IV Games in London in 1908, where the Englishman George Larner wins at two distances (3500 m and 10 miles). In the future, the inventors of the sports style of walking had to wait until 1932 for another victory, when Thomas Green won the new 50 km distance in Los Angeles. The fact is that the walkers wanted to move faster, and therefore they switched to running. In 1924 in Paris, when the Italian Hugo Frigerio won his third gold medal (he was the champion in 1920), the famous German journalist Willy Meisl wrote at the time: "Walking is unnatural and ugly, and it has no place in the Olympic program." Indeed, it was difficult to understand why one would actually run a sufficiently long distance in such an uncomfortable way as race walking. But the speed of that time now can only cause a smile - the same Frigerio won 10 km with a slightly better result of 48 minutes. Now 10 km "pass" in 37 minutes, which exactly corresponds to the third Soviet sports category in running at this distance. The world record for 3km walkers is already less than 11 minutes, which is approaching the second category in running, which is not accessible to everyone.

Competitions have been held in Russia since 1892. Since 1934, race walking has become one of the disciplines of the European Championships in athletics, since 1936 - the championship of the USSR; Since 1961, the race walking cup (now the World Cup) has been played in the city of Lugano (Switzerland) - the largest international individual and team competitions. In 1976, the first World Championship took place at a distance of 50 km, in which our compatriot Veniamin Soldatenko won the first place. In 1992, women's competitions were included in the Olympic program. In addition, competitions are held at a distance of 10 km. In winter competitions, instead of 50 km, walkers go 35 km.

Today, race walking competitions are held on stadium tracks and asphalt tracks. Distances: for men - 10-50 km (at official international competitions - 20 and 50 km), boys - 3-10 km; in some countries in women's competitions - 3-20 km.

The rules of modern race walking are very strict. For example, if an athlete at a distance of 50 km, ten meters before the finish line, could not resist and nevertheless switched to running, he is removed from the competition. Judges very often disqualify some participants and allow others to finish, demonstrating no less subjectivity than in figure skating, gymnastics, wrestling or boxing. According to the rules, an athlete is removed from the competition if comments are received from three of the eight judges standing at a distance. However, the governing sports organizations are in no hurry to introduce the long-invented electronic control of walkers. Then the speed of movement will be immediately thrown back a hundred years.

After a quarter of a century ago, the rules allowed to disqualify walkers even after the finish line, race walking, like many "subjective" sports, became like a lottery in which the most famous and titled walkers were the most lucky - Russians Mikhail Shchennikov and Vladimir Golubnichiy, Veniamin Soldatenko and Roman Rasskazov, Irina Strakhova and Andrey Perlov, Mexicans Daniel Bautisto and Ernesto Canto, Italian Maurizio Damilano, Pole Robert Karzhanevsky. In 2003, a significant event in the history of Russian race walking took place - on May 17-18 Cheboksary hosted the 5th European Race Walking Cup. Competitions of such a high level were held for the first time in our country.

sports walking self-control wellness

3. Technique and rules for performing health walking

As we have already found out, walking and running are the most popular and most affordable means of health training. However, data from medical supervision indicate that 25-50% of people who have started recreational running are forced to either completely stop or interrupt training for a long time due to pain in various parts of the spine or in the joints of the legs. Why is this happening?

It is known that 70-80% of men over 30 years of age have one or another pathology in the spine. One of the most common hypotheses explaining the origin of such diseases is as follows: naturally, the human musculoskeletal system is adapted to walking on soft ground. He also walks in hard shoes on hard surfaces. Under these conditions, each step is a kind of blow. The shock wave, spreading throughout the body, reaches the intervertebral discs and causes one or another pathology. Therefore, before you start race walking, you need to fulfill some requirements, since race walking also has its own technique.

The stiffness of the ground can also be compensated by increasing the cushioning properties of the shoe. It is necessary to put foam rubber insoles of various softness and thickness into shoes, wear thick woolen socks. Shoes with flexible, flexible soles are best suited. This allows you to include in the work all the numerous joints of the tarsus and metatarsus, to activate the relatively small muscles of the foot. If the shoes have a hard sole and especially tight lacing, then when walking, almost only the ankle joint works, which contributes to the overload of various parts of the foot, and impedes blood circulation.

In addition to shoes and the quality of the track, walking technique deserves attention. Rational walking dramatically reduces shaking and shock waves. It is necessary to minimize (it is impossible to completely avoid them) vertical movements of the body when walking. It is they who mainly generate pulsating overloads and microvibrations. Therefore, there is no need to rush to separate the heel of the pushing leg from the support - this should happen after the free leg has passed the vertical. Otherwise, the so-called vertical walking is observed, in which the center of mass of the body moves up and down by about 5-9 cm at each step. Late separation of the heel allows you to direct the repulsion more forward than up.

Strict control over your movements is especially necessary in the first lessons. In the future, gradually - rather quickly - the necessary skill is developed. It is so strong and precise that the on and off times of individual muscles (when walking under normal conditions) can vary by only thousandths of a second. Proper walking is beautiful. There is a feeling of non-stop, smooth body movements. Steps are no longer perceived as separate motor acts, and each movement naturally flows into the overall rhythm. Among other things, such walking is very economical. The energy saved at each step allows you to significantly increase the range of transitions. Walking brings the greatest healing effect when its duration is increased to an hour, and the regularity of classes is up to 5-6 times a week, and on one of the days off the load doubles. The minimum rate of classes is 3 times a week for 30 minutes. You can do it at any time when it is more convenient for you. It should only be remembered that there should be a break of at least 30 minutes between running and eating. You should not turn recreational walking into sports, increasing speed and distance. You can and should train all year round. If the air temperature is below minus 15 degrees, then the distance can be somewhat reduced, and if it is below minus 20 degrees, then it is better to cancel the workout. Although this is not required.

1. Before training, carefully check the condition of your shoes

2. thick socks made of a mixture of wool and cotton should be worn on the feet;

4. You should practice at least 3 times a week and not less than 30 minutes.

5. Do not unnecessarily increase and decrease the speed

6. constantly strengthen the muscles of the arch of the feet to avoid the development of flat feet

7. The greatest training effect is achieved when the training time approaches one hour

8. you should monitor the pulse rate - it should not be more than 180 beats per minute. minus your age.

9. during training, self-control is necessary in order not to overload the body and not undermine your health

Separately, it is worth dwelling on the issue of self-control as an important component of sports walking.

4. Self-monitoring and signs of overdose

When involved in race walking, it is very important to prevent overdose, especially for the elderly and people with changes in the cardiovascular system. Recall that the main load when running falls on the cardiovascular system, and catastrophes in this system - heart attack, stroke - are very dangerous. Therefore, self-control is very important. The adequacy of the load can be traced by the following tests:

1. Take your heart rate 10 minutes after you finish running. If it is above 100 beats per minute, then the load was excessive.

2. Orthostatic test. Count the pulse for one minute while lying in bed in the morning, immediately after waking up, then slowly get up and measure the pulse after one minute while standing. If the standing pulse exceeds the initial value by 20, then this indicates that the loads are excessive, the body does not have time to recover. The load must be reduced and it is better not to train at all for a week, but to engage in other types of physical exercises, better hatha yoga and relaxation. Note that such a difference in pulses can also be with cleaning, exacerbation of a chronic disease, or with violations in the diet.

3. If the difference in pulses is not more than 12 - the loads are adequate to your capabilities. The difference of 16-18 strokes indicates that the magnitude of the load is at the limit of permissible.

As your physical abilities increase, the value of the orthostatic test and the morning pulse immediately after waking up will decrease.

Other signs of overtraining: poor sleep, lethargy and drowsiness during the day, decreased performance, sometimes sweating, exacerbation of a chronic disease, discomfort in the heart area, and an increase in blood pressure. In this case, it is also necessary to reduce the load by about 1.5-2 times and pay more attention to diet and relaxation.

Also, for physically strong people, accelerated health-improving walking and running can be recommended. Accelerated walking as an independent health remedy can be recommended only if there are contraindications to running (in the early stages of rehabilitation after serious illnesses, with overweight, in elderly people with a low level of physical fitness). In the absence of serious deviations in the state of health, it can only be used as the first (preparatory) stage of endurance training for beginners with low functionality. In the future, as fitness increases, health-improving walking should be replaced by running training.

5. Contraindications for walking and running

But there are also contraindications in which it is impossible to engage in walking and running. Here are some of them:

1. Congenital heart defects and mitral stenosis (narrowing of the atriogastric opening).

2. Past stroke or myocardial infarction.

3. Pronounced cardiac arrhythmias, such as atrial fibrillation

4. Circulatory failure or pulmonary insufficiency of any etiology.

5. High arterial hypertension (blood pressure of 180 to 110 and above), resistant to the action of drug therapy.

6. Chronic kidney disease, thyrotoxicosis and diabetes mellitus, not controlled by insulin.

7. Glaucoma and progressive myopia, threatening retinal detachment.

8. Any acute illness, including colds, as well as exacerbation of a chronic illness.

Patients with the above diseases are recommended to use the method of natural stimulation of defense systems for treatment, and first of all - diet, hatha yoga, relaxation. If a person has any other chronic disease, then after at least a month of treatment, you can try to start jogging. But first you need to resolve the issue - is running at the moment contraindicated, are you ready for it. You need to discuss the possibility of running with a good doctor. If running is contraindicated, then continue with the lightweight system until the contraindications are eliminated, if this, of course, is possible. People with slight health deviations and with minimal changes in the cardiovascular system can do it on their own, from time to time checking their condition with a doctor. At first, it is advisable to do this at least once a week (I will give the load regimen for this group of patients below). Patients with abnormalities in the cardiovascular system are also recommended, especially at first, to regularly measure blood pressure and take an electrocardiogram.

6. Useful properties of health walking

Race walking has many benefits. Here are just a few of them:

1. Modern excess nutrition leads to the forced inclusion of "abnormal" channels for dumping excess calories. One of these channels is the accumulation of energy-intensive substances in the body: fats, including cholesterol, and various forms of polysaccharides, in other words, mucus. Their excessive accumulation in the body entails a number of negative consequences. Physical activity opens up a natural channel for burning excess calories and normalizes the content of "abnormal" energy carriers. In this regard, jogging and walking has its advantages over other types of physical activity. It allows you to achieve a reasonable combination between the load on the cardiovascular system and burning calories, that is, it is quite effective to burn excess calories without overloading (or rather, correctly loading) the cardiovascular system.

2. As we have already said, every cell of the body is filled with a colloidal solution, and our condition largely depends on its properties. A thick, viscous colloid inhibits the course of natural processes in the cell, disrupts metabolism, and contributes to the accumulation of poisons. The viscosity of the colloid increases with improper, excessive nutrition and physical inactivity. However, there is another factor that increases its viscosity, and that is time. Any colloid ages over time - long molecular chains are more and more "stitched" together, compacted and squeezed out water molecules. The colloid loses elasticity and decreases in volume. Therefore, the old people "grow down." In essence, human aging is the aging of a colloid.

3. To restrain the natural aging of the colloidal solution, mechanical vibration or shaking is necessary. It breaks new bonds between molecules and prevents the colloid from shrinking and losing water. When walking, each step is accompanied by a natural shake. At the same time, shaking is a good natural stimulation for the whole organism. Therefore, if running or walking is not available, then jumping in place can replace them to some extent.

4. During walking, the load on the heart is reduced due to the work of the "muscle pump" - the rhythmic and consistent contraction of the muscles of the lower leg and thigh helps to push blood from the veins of the lower extremities up to the heart.

5. Race walking enhances metabolism, promotes the utilization ("burning") of old, non-working structures of the body and replacing them with new ones, which rejuvenates the body. It has been proven that running strengthens the immune system, prevents the development of atherosclerosis and tumor diseases.

6. With properly dosed walking, a harmonious multi-level natural stimulation of the body's defense systems occurs. To a greater extent, it is through the muscular, cardiovascular, respiratory systems. Carbon dioxide and lactic acid have a stimulating effect, the content of which increases during running. The hormones of pleasure released during running and walking - enkephalins, endorphins - have a beneficial effect on the nervous system and help restore its adequate susceptibility. Shaking, reproduced when walking, also has a stimulating effect.

7. Some general rules for performing race walking

On training days, record your heart rate before exercise, immediately after you stop, and then after 3 and 5 minutes. If the increase in heart rate after exercise passes quickly and the number of beats is restored to the original within 3-5 minutes, there is only slight shortness of breath, which, like general moderate fatigue, disappears 5-10 minutes after exercise, the reaction is considered satisfactory. When severe and prolonged shortness of breath develops during exercise, and the pulse rate and fatigue do not return to normal within 30-60 minutes after the end of the lesson, the reaction is unsatisfactory. In the next lesson, you should reduce the overall load.

If after training there is a feeling of nausea, dizziness, coordination is disturbed, then the training load was excessive.

Usually, any physical exercise to one degree or another affects many systems and organs of a person. However, according to the principle of a predominant effect on the body as a whole or on its individual systems, exercises can be grouped. So, for people associated with sedentary work, small physical exertion, exercises that improve the cardiovascular and respiratory systems, increase overall endurance, that is, are able to resist fatigue, are of particular interest. This task is best met by exercises of low intensity, but of sufficient duration. Such metered work can be provided not only by walking and running, but also by swimming, skiing, rowing, cycling, sports games, etc. It cannot be said that all these exercises are an effective means of psychological unloading of a person, relieving mental stress.

The forms of practicing selected exercises, elements of certain sports or sports training with their mandatory component - competitions are very diverse. With individual self-study, the load is dosed naturally. There are very rare cases when a person does not feel the measure of the load at all. It is more difficult in collective activities, when emotional enthusiasm can fail. In the process of such classes, there is a natural tendency to average out the total load, which for some is great, for others it is insufficient.

The choice of a place for classes also depends on the individual tastes, conditions and capabilities of each person. One person will work out on the sports ground under the windows of houses, at the stadium, while the other prefers classes in a secluded place in nature or in his own apartment. But the main thing is to exercise regularly with an optimal load.

Conclusion

Health running and walking have benefits that are difficult to replicate with any other form of physical activity. First of all, this is a beneficial effect on the cardiovascular system, especially at the level of the smallest vessels - arterioles, venules, capillaries. The lack of movement in a modern person leads to desolation and atrophy of a large number of capillaries and impaired blood supply to tissues. Properly dosed running and walking opens collapsed, non-functioning capillaries, and also promotes the germination of new capillaries in depleted areas and in areas damaged by the disease, which is especially important.

Regular training in health-improving running has a positive effect on all parts of the musculoskeletal system, preventing the development of degenerative changes associated with age and physical inactivity. Restriction of the inflow of joint fluid (lymph) during hypodynamia leads to malnutrition of cartilage and loss of elasticity of the ligaments, a decrease in the depreciation properties of the joints and the development of arthrosis. Cyclic exercises (running, cycling, swimming) increase the flow of lymph to the articular cartilage and intervertebral discs, which is the best prevention of arthrosis and sciatica. A positive effect of running on the function of the joints is possible only if adequate (not exceeding the capabilities of the motor apparatus) loads are used, and their gradual increase in the process of training. That is why health walking has so many useful properties and why a large number of people, especially people in "sedentary" professions, can do it.

List of used sources and literature

1. Mikhalkin G.P. All about sports. M.: AST, 2000.

2. M. Ya. Vilensky, V. I. Ilyinich. Physical culture of mental workers. St. Petersburg: Drofa, 1997.

3. Sports walking // Wikipedia, 2009. [Electronic resource].

3.3. Wellness Walking Technique

The most popular and most affordable means of health training are walking and running. However, data from medical supervision indicate that 25-50% of people who have started recreational running are forced to either completely stop or interrupt training for a long time due to pain in various parts of the spine or in the joints of the legs.

Why is this happening? A well-known specialist in biomechanics, Professor V. M. Zatsifsky writes: "70-80% of men over 30 years old have one or another pathology in the spine and various neurological diseases associated with it - sciatica, etc." One of the most common hypotheses explaining the origin of such diseases is as follows: naturally, the human musculoskeletal system is adapted to walking barefoot on soft ground. He also walks in hard shoes on hard surfaces. Under these conditions, each step is a kind of blow. The shock wave, spreading throughout the body, reaches the intervertebral discs and causes one or another pathology. This issue was studied by scientists: accelerometer sensors were implanted into bone tissue.

Enormous g-forces have been registered that spread through the body when walking fast on a hard surface. They are especially large on the heels ... somewhat smaller on the lower leg. Overloads reach the spine and head. When such strokes are repeated continuously for many years and a million such strokes accumulate, it is not surprising that pathology arises.

The stiffness of the ground can also be compensated by increasing the cushioning properties of the shoe. Put foam insoles of various softness and thickness into shoes, wear thick woolen socks. Be sure to choose shoes with elastic bending soles. This allows you to include in the work all the numerous joints of the tarsus and metatarsus, to activate the relatively small muscles of the foot. If the shoes have a hard sole and especially tight lacing, then when walking, almost only the ankle joint works, which contributes to the overload of various parts of the foot, and impedes blood circulation.

In addition to shoes and the quality of the track, walking technique deserves attention. Rational walking dramatically reduces shaking and shock waves. Strive to minimize (it is impossible to completely avoid them) vertical movements of the body when walking. It is they who mainly generate pulsating overloads and microvibrations. Therefore, do not rush to separate the heel of the pushing leg from the support - this should happen after the free leg has passed the vertical. Otherwise, the so-called vertical walking is observed, in which the center of mass of the body moves up and down by about 5-9 cm at each step. Late separation of the heel allows you to direct the repulsion more forward than up.

Proper walking is beautiful. There is a feeling of non-stop, smooth body movements. Steps are no longer perceived as separate motor acts, and each movement naturally flows into the overall rhythm. Among other things, such walking is very economical. The energy saved at each step allows you to significantly increase the range of transitions.

3.4. Dosage of loads for people with minimal deviations in health status

In order to properly dose the load, you need to run with a watch with a second hand and learn how to measure your pulse. It is better to do this by placing the fingers on the neck in front (carotid artery projection) or on the wrist (radial artery projection). When running, the pulse is measured for 10 seconds, immediately after stopping. For example, you ran 1-2 laps, stopped and immediately measured your pulse without delay in 10 seconds.

First stage. At this stage, it is necessary to maintain the pulse during the entire jogging at the level of 18-20 beats per 10 seconds. If even the slowest jogging is accompanied by a pulse exceeding 20 beats in 10 seconds, then you should switch to walking.

In general, the tactic should be something like this: you ran 1-2 laps at a slow pace, stopped and immediately measured your pulse in 10 seconds. If the number of strokes is less than 18, then it is necessary to add running speed, if more than 20 - run more slowly or switch to walking. After running (or passing) another circle, stop again and measure the pulse and, if necessary, change the pace. After you find the right pace for running (or walking), stop and check your pulse every 2-3 laps. Over time, you will learn to roughly determine the pulse by how you feel, and you can stop less often.

In the first two to three weeks, run for 10 minutes 3 times a week, then you can gradually increase the time to 20 minutes. Do not rush to increase the load, be attentive to your feelings. Excessive load, especially in the early stages, when the body has not yet adapted to this type of physical stimulation, can cause a stress reaction and exacerbate the disease. If the background conditions (and especially nutrition) are correct, then the best guideline is your own well-being. Just like any other form of exercise, running should be fun.

Second phase. From about the 5th week, you can gradually increase the load by increasing the speed so that while running, the pulse is 22-24 beats in 10 seconds (and over time, bring it up to 23-25 beats in 10 seconds). The duration of one lesson is 20 minutes. Let me remind you once again that you need to run every other day or 3 times a week.

To maintain health, such a running load is quite enough, especially for people involved in other types of physical exercises. For those who want to go further, I recommend turning to the book by E. G. Milner "I choose running."

3.5. self control

When running, it is very important not to overdose, especially for the elderly and people with changes in the cardiovascular system. Recall that the main load when running falls on the cardiovascular system, and catastrophes in this system - heart attack, stroke - are very dangerous. Therefore, self-control is very important. The adequacy of the load can be traced by the following tests:

Check your heart rate 10 minutes after you finish running. If it is above 100 beats per minute, then the load was excessive.

orthostatic test. Count the pulse for one minute while lying in bed in the morning, immediately after waking up, then slowly get up and measure the pulse after one minute while standing. If the standing pulse exceeds the initial value by 20, then this indicates that the loads are excessive, the body does not have time to recover. Loads must be reduced and it is better not to run for a week at all, but to engage in other types of physical exercises, better hatha yoga and relaxation. Note that such a difference in pulses can also be with cleaning, exacerbation of a chronic disease, or with violations in the diet.

If the difference in pulses is not more than 12, the loads are adequate to your capabilities. The difference of 16-18 strokes indicates that the magnitude of the load is at the limit of permissible.

As your physical abilities increase, the value of the orthostatic test and the morning pulse immediately after waking up will decrease.

4. Conclusion

Healthy running and walking have beneficial properties that are difficult to reproduce with any other types of physical activity. First of all, this is a beneficial effect on the cardiovascular system, especially at the level of the smallest vessels - arterioles, venules, capillaries. The lack of movement in a modern person leads to desolation and atrophy of a large number of capillaries and impaired blood supply to tissues. Properly dosed running and walking opens collapsed, non-functioning capillaries, and also promotes the germination of new capillaries in depleted areas and in areas damaged by the disease, which is especially important.

The concentration of beta-endorphins and met-endorphins, mediators of pain and pleasure, increases. Researchers suggest that a similar reaction occurs with all cyclic exercises. Self-control during individual training. Starting independent physical exercises, everyone should outline for himself not only the most accessible means and training program, but also ...

Walking), - to moderate; continuous running (for well-trained runners at an intensity of 75-80% of the IPC) - to a fairly heavy physical load. Super-heavy loads (over 85 ° / o MPC) in health-improving training should not be used, as they quickly lead to fatigue and discoordination of respiratory and circulatory functions (with a possible overstrain of adaptive mechanisms). Character...

Send your good work in the knowledge base is simple. Use the form below

Students, graduate students, young scientists who use the knowledge base in their studies and work will be very grateful to you.

Posted on http://www.allbest.ru/

Ministry of Education and Science of the Russian Federation

FGBOU VO "Tver State University"

Faculty of Physical Education

Specialty "Physical culture and sports"

COURSE WORK

on the topic "Healthy walking"

Student: Anna Goncharova

Course 4, group 45

Head Sursimova O.Yu.

Introduction

Conclusion

Bibliography

Introduction

sports walking wellness useful

There are various types and methods of healing the body. This is hardening, and doing various sports, and performing various special exercises, etc. But for the normal functioning of the human body and the preservation of health, a certain “dose” of physical activity is also necessary. Therefore, such a type of muscle activity as health-improving (sports) walking comes to the fore. And we are talking about the use of ordinary working and living conditions for additional physical activity. This includes walking-training on the way to work and back. A very significant useful addition to the results of such a training, according to psychologists, is that during walking a person is relieved of the neuro-emotional stress that has accumulated during the day, and he does not bring it home to his family. Wellness (sports) walking is the simplest form of physical activity for people leading a sedentary lifestyle and the best medicine. To this it should be added that for untrained elderly and overweight people, walking is the most accessible and mandatory initial stage of self-study, since when walking, the load on the legs is 2 times less than when running. And if you remember that today there are many people who lead a sedentary lifestyle, then the conversation about race walking becomes more relevant. Walking can be practiced on the street, in the park, and in the forest. At the same time, numerous muscle groups are active, including the largest ones: the muscles of the legs, pelvic girdle, back, arms, respiratory organs, etc. Walking can provide a relatively high functional load, training and strengthening the cardiovascular system. About what race walking is, and what benefits it brings and will be discussed below.

The history of recreational (sports) walking

Indeed, it was difficult to understand why one would actually run a sufficiently long distance in such an uncomfortable way as race walking. But the speed of that time now can only cause a smile - the same Frigerio won 10 km with a result slightly better than 48 minutes. Now 10 km "pass" in 37 minutes, which exactly corresponds to the third Soviet sports category in running at this distance. The world record for "fast walkers" for three kilometers is already less than 11 minutes, which is approaching the second category in running, which is far from accessible to everyone.

Competitions have been held in Russia since 1892. Since 1934, race walking has become one of the disciplines of the European Championships in athletics, since 1936 - the championship of the USSR; Since 1961, the race walking cup (now the World Cup) has been played in the city of Lugano (Switzerland), the largest international individual and team competition. In 1976, the first World Championship took place at a distance of 50 km, in which our compatriot Veniamin Soldatenko won the first place. In 1992, women's competitions were included in the Olympic program. In addition, competitions are held at a distance of 10 km. In winter competitions, instead of 50 km, walkers go 35 km.

Today, race walking competitions are held on stadium tracks and asphalt tracks. Distances: for men - 10 - 50 km (at official international competitions - 20 and 50 km), boys - 3 - 10 km; in some countries in women's competitions - 3-20 km.

The rules of modern race walking are very strict. For example, if an athlete at a distance of 50 km, ten meters before the finish line, could not resist and nevertheless switched to running, he is removed from the competition. Judges very often disqualify some participants and allow others to finish, demonstrating no less subjectivity than in figure skating, gymnastics, wrestling or boxing. According to the rules, an athlete is removed from the competition if comments are received from three of the eight judges standing at a distance. However, the leading sports organizations are in no hurry to introduce the long-invented electronic control over the "fast walkers". Then the speed of movement will be immediately thrown back a hundred years.

After a quarter of a century ago, the rules allowed the disqualification of "fast walkers" even after the finish line, race walking, like many sports, has become like a lottery. In which the most famous and titled runners were the most fortunate - Russians Mikhail Shchennikov and Vladimir Golubnichiy, Veniamin Soldatenko and Roman Rasskazov, Irina Strakhova and Andrey Perlov, Mexicans Daniel Bautisto and Ernesto Canto, Italian Maurizio Damilano, Pole Robert Karzhanevsky. In 2003, a significant event in the history of Russian race walking took place - on May 17-18, the 5th European Race Walking Cup was held in Cheboksary. Competitions of such a high level were held for the first time in our country Race walking // Wikipedia, Electronic resource; 2009. .

What is recreational (sports) walking and who can do it

To begin with, let's figure out what health-improving (sports) walking is. There are various definitions of this term in the literature. Let's look at a few definitions.

One of the definitions says that race walking is an Olympic athletics discipline, in which, unlike running events, there must be constant contact of the foot with the ground.

Another says that race walking is an alternation of steps performed in such a way that the athlete constantly makes contact with the ground, and at the same time there is no loss of contact visible to the human eye. The extended leg must be fully extended from the moment of first contact with the ground until passing the vertical.

And if you believe the third definition, then race walking is a type of athletics that differs from ordinary walking by the obligatory straightening of the supporting leg in the joint in a vertical position, from running by the absence of a non-supporting phase of movement, which causes lower speed during race walking.

As a result, summing up and summing up these three definitions, we can define race walking as a type of athletics, which is an alternation of steps with constant contact of the foot with the ground, which causes a lower speed during race walking than when running.

Who is suitable for this type of healing of the body?

Health-improving (sports) walking (and health-improving running close to it) is the simplest and most accessible type of cyclic exercise, and that is why it is the most massive. First of all, health-improving (sports) walking is necessary for people of "sedentary" professions.

According to the World Health Organization, only 20% of the population of developed countries are engaged in sufficiently intensive physical culture, which provides the necessary level of energy consumption. Insufficient motor activity leads to a decrease in the functional capabilities of people and a weakening of the body's resistance. Therefore, it is necessary to engage in recreational (sports) walking to ensure the normal functioning of the body.

Health-improving (sports) walking is also useful for the elderly. Running as a recreational tool is used by more than 100 million middle-aged and elderly people on our planet. For these two groups of people, this is the simplest kind of physical activity, and the best medicine. To this it should be added that for untrained elderly and overweight people, walking is the most accessible and mandatory initial stage of self-study, since when walking, the load on the legs is 2 times less than when running.

General rules for performing recreational (sports) walking

The forms of practicing selected exercises, elements of certain sports or sports training with their mandatory component - competitions are very diverse.

With individual self-study, the load is dosed naturally. There are very rare cases when a person does not feel the measure of the load at all. It is more difficult in collective activities, when emotional enthusiasm can fail. In the process of such classes, there is a natural tendency to average out the total load, which for some is great, for others it is insufficient.

Technique and rules for performing health walking

Why is this happening?

Recommendations for the prevention of the adverse effects of fast walking (according to experts, it becomes healthy when it is performed at a pace of 120 steps per minute or more) are usually associated with the selection of soft coverings and rational shoes. Indeed, both are very important. Walking on soft ground, a garden or woodland path covered with a carpet of foliage, is not only safe, but simply pleasant. Therefore, you need to think carefully about your training routes, it is best to get to the nearest park or suburban area. The stiffness of the ground can also be compensated by increasing the cushioning properties of the shoe. It is necessary to put foam rubber insoles of various softness and thickness into shoes, wear thick woolen socks. Shoes with flexible, flexible soles are best suited.

This allows you to include in the work all the numerous joints of the tarsus and metatarsus, to activate the relatively small muscles of the foot. If the shoes have a hard sole and especially tight lacing, then when walking, almost only the ankle joint works, which contributes to the overload of various parts of the foot, impedes blood circulation Mikhalkin G. P. All about sports. M.: AST, 2000 .

In addition to shoes and the quality of the track, walking technique deserves attention. Rational walking dramatically reduces shaking and shock waves. It is necessary to minimize the vertical movements of the body when walking. It is they who mainly generate pulsating overloads and microvibrations. Therefore, one should not rush to separate the heel of the jogging leg from the support - this should happen after the free leg has passed the vertical. Otherwise, the so-called vertical walking is observed, in which the center of mass of the body moves up and down by about 5-9 cm at each step. Later, tearing off the heel allows you to direct the repulsion more forward than up.

Strict control over your movements is especially necessary in the first lessons.

In the future, gradually - rather quickly - the necessary skill is developed. It is so strong and precise that the on and off times of individual muscles can vary by only thousandths of a second. Proper walking is beautiful. There is a feeling of non-stop, smooth body movements. Steps are no longer perceived as separate motor acts, and each movement naturally flows into the overall rhythm. Among other things, such walking is very economical. The energy saved at each step allows you to significantly increase the range of transitions. Walking brings the greatest healing effect when its duration is increased to an hour, and the regularity of classes is up to 5-6 times a week, and on one of the days off the load doubles. The minimum rate of classes is 3 times a week for 30 minutes. You can practice at any time that is more convenient for you.

It should only be remembered that there should be a break of at least 30 minutes between running and eating. You should not turn recreational walking into sports, increasing speed and distance. You can and should train all year round. If the air temperature is below minus 15 degrees, then the distance can be somewhat reduced, and if it is below minus 20 degrees, then it is better to cancel the workout. Although this is not required.

1. Before training, carefully check your shoes;

2. Wear socks made of a mixture of wool and cotton on your feet;

3. Increase the load should be gradual;

4. Should be engaged at least 3 times a week and at least 30 minutes;

5. Without the need to increase and decrease the speed is not recommended;

6. It is necessary to constantly strengthen the muscles of the arch of the feet in order to avoid the development of flat feet;

7. The training effect is achieved only when the training time is equal to or close to one hour;

8. Be sure to monitor the pulse rate (it should not be more than 180 beats per minute - minus your age).

9. In order not to overload your body during training, self-control is necessary, which will allow you not to get overloaded and not undermine your health.

Self-monitoring and signs of overdose

Being engaged in recreational (sports) walking, it is important to prevent an overdose, especially for the elderly and people with disorders of the cardiovascular system. Therefore, self-control is very important. The adequacy of the load can be traced by the following tests:

1. Orthostatic test. Count the pulse for one minute while lying in bed in the morning, immediately after waking up, then slowly get up and measure the pulse after one minute while standing. If the standing pulse exceeds the initial value by 20, then this means that the loads are excessive, the body does not have time to recover. The load must be reduced and it is better not to train at all for a week, but to engage in other types of physical exercises, better yoga and relaxation. Note that such a difference in pulses can also be with an exacerbation of a chronic disease or with violations in the diet.

2. If the difference in pulses is not more than 12, the loads are adequate to your capabilities. The difference of 16-18 strokes indicates that the magnitude of the load is at the limit of permissible.

As your physical abilities increase, the value of the orthostatic test and the morning pulse immediately after waking up will decrease.

Also, for physically strong people, accelerated health-improving walking and running can be recommended.

Accelerated walking as an independent health remedy can be recommended only if there are contraindications to running (in the early stages of rehabilitation after serious illnesses, with overweight, in elderly people with a low level of physical fitness).

In the absence of serious deviations in the state of health, it can only be used as the first (preparatory) stage of endurance training for beginners with low functionality. In the future, as fitness increases, health-improving walking should be replaced by running training.

Contraindications for walking and running

There are contraindications in which it is impossible to engage in walking and running. Here are some of them:

1. Mitral stenosis and congenital heart defects (narrowing of the atriogastric opening).

2. Past stroke or myocardial infarction.

3. Pronounced cardiac arrhythmias.

4. Pulmonary insufficiency.

5. High arterial hypertension (blood pressure 180 to 110 and above), resistant to the action of various medications.

6. Chronic kidney disease and diabetes mellitus, not controlled by insulin.

7. Progressive myopia, threatening retinal detachment and glaucoma

8. In case of exacerbation of chronic diseases, as well as in case of any acute diseases, including colds.

People with the above diseases are recommended to use the method of natural stimulation of defense systems for recovery, and first of all - diet, hatha yoga, relaxation.

If a person has any other chronic disease, then after at least a month of treatment, you can try to start health walking classes.

People with slight deviations in health and with minimal changes in the cardiovascular system can do it on their own, from time to time checking their condition with a doctor.

At first, it is advisable to do this at least once a week.

People with abnormalities in the cardiovascular system are also recommended, especially at first, to regularly measure blood pressure and take an electrocardiogram.

Useful properties of health walking

Race walking has many benefits. Below are just a few of them:

1. With properly dosed walking, a harmonious multi-level natural stimulation of the body's defense systems occurs. To a greater extent, it is through the muscular, cardiovascular, respiratory systems. Carbon dioxide and lactic acid have a stimulating effect, the content of which increases during physical exertion. The hormone of pleasure released during running and walking - endorphin - has a beneficial effect on the nervous system and helps restore its adequate susceptibility. Shaking, reproduced when walking, also has a stimulating effect.

2. While walking, the load on the heart is reduced due to the work of the "muscle pump" - the rhythmic and consistent contraction of the muscles of the lower leg and thigh helps to push blood from the veins of the lower extremities up to the heart.

3. Each cell of the body is filled with a colloidal solution, and our condition largely depends on its properties.

A thick, viscous colloid inhibits the course of natural processes in the cell, disrupts metabolism, and contributes to the accumulation of poisons. The viscosity of the colloid increases with improper, excessive nutrition and physical inactivity.

However, there is another factor that increases its viscosity, and that is time.

4. Any colloid ages over time - long molecular chains are more and more "stitched" together, compacted and squeeze out water molecules. The colloid loses elasticity and decreases in volume. Therefore, the old people "grow down." In fact, human aging is the aging of a colloid.

5. Modern excess nutrition leads to the forced inclusion of "abnormal" channels for dumping excess calories. One of these channels is the accumulation of energy-intensive substances in the body: fats, including cholesterol, and various forms of polysaccharides, in other words, mucus. Their excessive accumulation in the body entails a number of negative consequences. Physical activity opens up a natural channel for burning excess calories and normalizes the content of “abnormal” energy carriers. In this regard, recreational (sports) walking has its advantages over other types of physical activity. It allows you to achieve a reasonable combination between the load on the cardiovascular system and burning calories, that is, to burn excess calories quite effectively without overloading (or rather, correctly loading) the cardiovascular system.

6. To restrain the natural aging of the colloidal solution, mechanical vibration or shaking is necessary. It breaks new bonds between molecules and prevents the colloid from shrinking and losing water. When walking, each step is accompanied by a natural shake. At the same time, shaking is a good natural stimulation for the whole organism. Therefore, if running or walking is not available, then jumping in place can replace them to some extent.

1. Race walking enhances metabolism, promotes the utilization (“burning”) of old, non-working structures of the body and their replacement with new ones, which rejuvenates the body. It has been proven that walking strengthens the immune system, prevents the development of atherosclerosis and tumor diseases.

Conclusion

Bibliography

1. Race walking // Wikipedia, 2009 Electronic resource

2. Vilensky M.Ya.; Ilyinich V.I. Physical culture of mental workers. SPb. Bustard 1997

3. Mikhalkin G.P. All about sports. M. AST 2000

Hosted on Allbest.ru

...

First, let's talk about simple walking

Wellness walking: the difference from a simple walk

Who needs walking

Health benefits of walking for the human body

Wellness walking technique

Breathing while walking. How to breathe while walking

How much time and kilometers do you need to walk per day

Ivakin Mikhail Viktorovich

Introduction

2. History of race walking

Conclusion

Introduction

1. What is race walking and who can do it

2. History of race walking

3. Technique and rules for performing health walking

4. Self-monitoring and signs of overdose

5. Contraindications for walking and running

6. Useful properties of health walking

7. Some general rules for performing race walking

Conclusion

List of used sources and literature

Send your good work in the knowledge base is simple. Use the form below

Similar Documents