Healthy walking, light jogging, walks in the fresh air. Movement is life. Walking for health, Scandinavian, sports Healthy walking techniques sources

3.3. Healthy walking technique

The most popular and most accessible means of health training are walking and running. However, medical monitoring data indicate that 25-50% of people who start 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 - lumbosacral radiculitis, 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 wears hard shoes on hard surfaces. Under these conditions, each step represents 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: accelemetric sensors were implanted into bone tissue.

Huge overloads have been recorded that spread throughout the body when walking quickly on a hard surface. They are especially large on the heels... somewhat smaller on the shins. Overloads reach the spine and head. When such blows are repeated continuously for many years and millions of such blows accumulate, it is not surprising that pathology arises."

Recommendations for preventing the adverse effects of fast walking (according to experts, it becomes healthy when performed at a pace of 120 steps/min or more) are usually associated with the selection of soft surfaces and rational shoes. Indeed, both are very important. Walking on soft ground, garden or forest paths covered with a carpet of foliage is not only safe (from the point of view of overload), but also simply pleasant. Therefore, think carefully about your training routes; it is best to get to the nearest park or suburban area.

The hardness of the ground can also be compensated for by enhancing the shock-absorbing properties of the shoes. Put foam insoles of varying softness and thickness into your shoes, and wear thick woolen socks. Be sure to choose shoes with elastic, flexible soles. This allows you to engage all the numerous joints of the tarsus and metatarsus and activate the relatively small muscles of the foot. If shoes have a hard sole and especially tight lacing, then when walking almost only the ankle joint works, which contributes to overload of various parts of the foot and impedes blood circulation.

In addition to shoes and the quality of the route, walking technique also deserves attention. Rational walking dramatically reduces shaking and shock waves. Try 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, so-called vertical walking is observed, in which the center of body mass moves up and down at each step by about 5-9 cm. Later heel separation allows the push-off to be directed more forward than upward.

Walking correctly 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 general 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 exercise for people with minimal deviations in health

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

First stage. At this stage, it is necessary to maintain your heart rate during the entire jogging session 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 start walking.

In general, the tactics should be approximately the following: you run 1-2 laps at a slow pace, stop and immediately measure your heart rate for 10 seconds. If the number of beats is less than 18, then you need to increase your running speed; if it is more than 20, you need to run slower or start walking. After running (or walking) another lap, stop again and measure your pulse and, if necessary, change the pace. Once you find the right running (or walking) pace, stop every 2-3 laps and check your pulse. Over time, you will learn to roughly determine your pulse based on how you feel, and you will be able to 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. Take your time to increase the load, be attentive to your feelings. Excessive stress, especially in the early stages, when the body has not yet adapted to this type of physical stimulation, can cause a stress reaction and aggravate the disease. If the background conditions (and especially nutrition) are correct, then the best guide is your own well-being. Just like other forms of exercise, running should be fun.

Second phase. From about 5 weeks, you can gradually increase the load by increasing the speed so that while running the heart rate is 22-24 beats per 10 seconds (and over time, increase to 23-25 beats per 10 seconds). The time 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 exercise. For those who want to go further, I recommend turning to E.G. Milner’s book “I Choose Running.”

3.5. Self-control

When jogging, it is very important to prevent an overdose, especially for the elderly and people with changes in the cardiovascular system. Let us remind you that the main load when running falls on the cardiovascular system, and disasters in this system - heart attack, stroke - are very dangerous. Therefore, self-control is very important. The adequacy of the load can be monitored by the following tests:

Take your heart rate 10 minutes after finishing your run. If it is above 100 beats per minute, then the load was excessive.

Orthostatic test. Count your pulse in one minute while lying in bed in the morning, immediately after waking up, then slowly get up and measure your pulse after one minute while standing. If the standing pulse exceeds the initial value by 20, this indicates that the load is excessive and the body does not have time to recover. The loads need to be reduced and it is better not to run for a week at all, but to do other types of physical exercise, preferably hatha yoga and relaxation. Note that such a difference in pulses can also occur during cleansing, exacerbation of a chronic disease, or during dietary irregularities.

If the difference in heart rate is no more than 12, the loads are adequate to your capabilities. A difference of 16-18 blows indicates that the load is at the permissible limit.

As your physical capabilities 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, increased 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.

4. Conclusion

Health-improving running and race walking have beneficial properties that are difficult to reproduce by any other type of physical activity. First of all, this has a beneficial effect on the cardiovascular system, especially at the level of the smallest vessels - arterioles, venules, capillaries. Lack of movement in modern humans leads to desolation and atrophy of a large number of capillaries and disruption of the blood supply to tissues. Properly dosed running and walking opens collapsed, non-functioning capillaries, and also promotes the growth of new capillaries in depleted areas and areas damaged by disease, which is especially important.

Regular training in recreational 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 flow of joint fluid (lymph) during physical inactivity leads to impaired nutrition of cartilage and loss of elasticity of ligaments, a decrease in the shock-absorbing properties of joints and the development of arthrosis. Cyclic exercises (running, cycling, swimming) increase the flow of lymph to articular cartilage and intervertebral discs, which is the best prevention of arthrosis and radiculitis. The positive effect of running on joint function is possible only if adequate (not exceeding the capabilities of the musculoskeletal system) loads are used and gradually increased during exercise.

The concentration of beta-endorphins and met-endorphins - mediators of pain and pleasure - increases. Researchers suggest that a similar response occurs with all cycling exercises. Self-control during individual training. When starting independent physical exercise, everyone should outline for themselves 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 VO2 max) leads to fairly heavy physical activity. Extra-heavy loads (over 85°/about MPC) should not be used in health training, as they quickly lead to fatigue and incoordination of the respiratory and circulatory functions (with possible overstrain of adaptation mechanisms). Character...

As we have already found out, walking and running are the most popular and most accessible means of health training. However, medical monitoring data indicate that 25-50% of people who start 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 old 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 wears hard shoes on hard surfaces. Under these conditions, each step represents 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.

Recommendations for preventing the adverse effects of fast walking (according to experts, it becomes healthy when performed at a pace of 120 steps/min or more) are usually associated with the selection of soft surfaces and rational shoes. Indeed, both are very important. Walking on soft ground, garden or forest paths covered with a carpet of foliage is not only safe (from the point of view of overload), but also 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 hardness of the ground can also be compensated for by enhancing the shock-absorbing properties of the shoes. It is necessary to put foam insoles of different softness and thickness into shoes, and wear thick woolen socks. Shoes with elastic, flexible soles are best. This allows you to engage all the numerous joints of the tarsus and metatarsus and activate the relatively small muscles of the foot. If shoes have a hard sole and especially tight lacing, then when walking almost only the ankle joint works, which contributes to overload of various parts of the foot and impedes blood circulation.

In addition to shoes and the quality of the route, walking technique also 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 passes the vertical. Otherwise, so-called vertical walking is observed, in which the center of body mass moves up and down at each step by about 5-9 cm. Later heel separation allows the push-off to be directed more forward than upward.

Strict control over your movements is especially necessary in the first lessons. In the future, gradually - quite quickly - the necessary skill is developed. It is so strong and precise that the time it takes for individual muscles to turn on and off (when walking under normal conditions) can vary by only thousandths of a second. Walking correctly 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 general 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 health benefits when its duration is increased to an hour, and the regularity of exercise is up to 5-6 times a week, and on one of the days off the load doubles. The minimum rate of training is 3 times a week for 30 minutes. You can exercise at any time when it is more convenient for you. You just need to remember that there should be a break of at least 30 minutes between running training and eating. You should not turn recreational walking into sports walking by 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 reduced somewhat, and if it is below minus 20 degrees, then it is better to cancel the workout. Although this is not necessary.

Before training, carefully check the condition of your shoes
· Thick socks made of a mixture of wool and cotton should be worn on your feet;
· You should exercise at least 3 times a week and for at least 30 minutes.
Do not increase or decrease speed unnecessarily
· You should constantly strengthen the muscles of the arch of your feet to avoid the development of flat feet
· the greatest training effect is achieved when the training time approaches one hour
· you should monitor your pulse rate - it should not be more than 180 beats per minute. minus your age.
· during training, self-control is necessary so as 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 race walking.

From early childhood we are taught that we need to walk a lot. Walking is the most universal means of physical activity on the body. It has virtually no contraindications; it does not require special clothing or equipment.

You can walk at any age. This activity can be successfully combined with work by leaving 1-2 stops earlier than needed. If you are a young mother, then there are no problems at all, take a stroller with your baby, and go for a leisurely walk to the nearest park. And the child is walking, and you are relaxing! Many mothers with strollers simply sit on a bench, although walking is much healthier for the body and more interesting for oneself. If you are determined to do something as simple as walking, you cannot do without counting your steps. For this purpose there are special devices called pedometers. They allow you to calculate the number of steps. If you do this every day, you can gradually increase the number of steps and, accordingly, improve the result you are striving for. If it is not possible to purchase this device, focus on your body, the feeling of tension in your legs and gradually increase the time and pace of walking.

Types of walking

There are several types of walking.

Wellness
Scandinavian
Energy
Sports
For weight loss

Health walking accessible to everyone. Depending on the tempo it can be slow, medium, fast and very fast. Does not involve the use of special equipment.

Nordic walking involves the use of special poles, which can be purchased at a sports store at a price of 1000 to 2000 rubles per piece. There are also more expensive options. The poles are very durable, yet lightweight. This is a less traumatic sport that allows you to avoid unwanted injuries. The poles take on up to 1/3 of the load that falls on the arms and back during normal walking. This type of walking has become very popular lately. It has no contraindications, evenly distributing the load on all parts of the body. At the same time, the spine straightens, is not overloaded, and remains in good shape. Poles allow you to increase your stride length and transfer part of the load to the upper shoulder girdle. When walking this way, first step on the heel, then on the toe. The body leans slightly forward.

During power walking the arms participate very actively along with the body, activating the entire body. At the same time, the functioning of the hematopoietic organs improves, energy flows to the entire body, and more energy is spent. This walking is similar to running. In this case, special poles can also be used, but not the same ones that are used for Nordic walking.

Race walking – fast movements at a speed 2-3 times higher than healthy walking. In this case, the arms are also used, steps are taken more often and longer than usual. The main principle of such walking is that one leg is in the air all the time - the right one, then the left. Both feet should not be on the ground at the same time. One leg is kept straight until the weight is transferred to it. At the same time, the person works with his hands and shakes his pelvis. This type of walking is an Olympic sport. The only limitation is flat feet; with it, the load will not be able to be redistributed correctly and you can get injured.

Walking for weight loss - This is walking at a fast pace. In order to lose weight, you need to move fast enough and over long distances. But the pace should be fast, not slow. Otherwise, you will just walk, and this will not help you lose excess weight.

When trying to lose weight by walking, your average walking speed should be around 6 km/h. Walking duration is at least 30 minutes. The longer you walk, the faster you can lose weight. You should feel your muscles tense. You should be in a sweat, then you can achieve the desired result. At the same time, it is useful not only to walk, but also to do physical activity. And of course, no one has canceled proper nutrition.

The benefits of walking for the body

Walking is beneficial for the body in many ways, it rejuvenates, prevents the appearance of chronic age-related diseases, normalizes blood pressure, mobilizes strength, helps keep your strength and thoughts in good shape, and helps you lose excess weight.

Walking helps to activate the entire body as a whole. Even at an average pace, the body will experience incomparable benefits. How walking affects your health, watch the video below.

The effect of walking on the spine

First of all, walking is good for the spine, strengthening it and massaging the vertebrae, which when walking strengthen and take their place. Blood begins to be supplied even to hard-to-reach places, swaying the vertebrae creates a massage effect.

Walking saturates all organs with oxygen and removes waste and toxins from the body. The work of the heart is activated, the level of cholesterol in the body decreases, and blood pressure decreases.

Walking is accessible to absolutely everyone; it does not require extra costs in the form of a suit or equipment. Walking trains the muscles of the legs, preventing osteoporosis, trains breathing, the heart muscle, and the blood begins to pump with greater force. This type of exercise allows you to get rid of shortness of breath.

Half an hour of walking can lower blood sugar levels, strengthen bones and muscles, improve your well-being, and increase your resistance to stress.

Harm and contraindications

Walking can only cause harm if you neglect the safety rules: wear uncomfortable shoes or clothes, don’t take off your jewelry, or pick up the pace too quickly. It is also important to monitor your breathing. Improper breathing while walking can cause more harm than good. When walking quickly, there is a risk of harming your knee joints, so pay attention to the condition of your knees. If they start to hurt you, it is better to postpone classes for a while and consult a specialist.

There are very few contraindications to this sport. Let's list them:

Viral infections
Recent surgeries
Chronic diseases in acute form
High blood pressure
Flat feet
Hand and joint injuries
Deviations in the development of the musculoskeletal system
Heart disease

In all these cases, you need to consult a doctor about the possibility of walking at a leisurely pace for short distances. If you have flat feet, the load during walking is distributed incorrectly, and you can harm your condition even more.

What you need for walking

Before walking and after, you need to drink a glass of water to replenish fluid loss. For a walk, you can take a bottle of warm, not hot water with you and drink during breaks. Clothing should be comfortable and not restrict movement. A tracksuit and sneakers are best for this. Shoes with heels should be excluded. You can take your player for a walk, combining business with pleasure. After class, when you come home, you can have a snack, but do not overeat. When you get into the groove and exercise becomes a habit for you, the pace can be increased. It is useful to combine walking with morning exercises.

Norm of steps per day

It is believed that to feel good, you need to take at least 10,000 steps a day - which is 6-8 km, depending on the length of the step. It is estimated that the average person takes about 3,000 steps a day, including walking at work and around the house. Therefore, in order to gain the required number of steps, you need to try hard and spend an additional hour walking a day.

True, many experts believe that only “pure” steps are taken into account here, i.e. walking around the house or running errands has nothing to do with it. If it's cold or raining outside, a treadmill can replace walking. You can not only run on it, but also walk at a fast pace. It is important to control your breathing and your condition and not forget about the mileage.

When, how much and at what age can you walk?

Walking is the only type of exercise that is recommended at any age and in any weather. The main thing here is not to overdo it. Even very heavy people can walk.

The optimal time for walking is the morning, because... the body will be able to wake up better, metabolic processes will start, the body will begin to break down fats after an overnight fast, helping you lose weight. This walk can be done in the evening, but not just before bed.

If you are just starting to practice walking, then you don’t need to chase results right away. At first it is better to walk at a slow pace, gradually increasing the exercise time, and then increase the pace of walking. You need to start walking with short walks, increasing the exercise time to 1 hour.

When walking, you need to keep your back straight, your shoulders back and to the sides, you cannot slouch. We also must not forget about proper breathing: inhale through the nose, exhale only through the mouth. It is better to breathe in proportion to your steps. When walking, it is better to be silent so as not to lose your breath.

At the beginning and end of the workout, the pace should be leisurely. After 5-10 minutes, if you feel well, the pace can be increased.

Older people can and should also practice walking, while controlling their breathing and heart rate. If you feel short of breath, simply slow down your walking pace. When breathing normalizes, the pace can be increased again. For older people, walking time should not exceed 1 hour if they are in good health. It is better for older people to walk on level ground; they should start at a pace of 70 steps per minute; after 2 weeks, the pace should be increased to 110 steps per minute. It is useful for older people to take a walk in the evening to relieve daytime fatigue.

And for them, healthy walking is a kind of daily fitness. There are practically no restrictions; doctors advise older people and patients with hypertension to start doing recreational walking every day. It will also be useful for people who are overweight.

The benefits of healthy walking for the body

What benefits does healthy walking bring to the body? Let's start with the fact that when walking, a person's blood vessels and heart are trained, which, in turn, reduces the risk of various heart diseases. No wonder they say: “Run from a heart attack.” But when running, there is a greater load on the joints than when walking, and this is contraindicated for people who have problems with the joints. And the best option in this situation would be to take up recreational walking.

What benefits can walking bring? Calories are burned and excess weight is lost. It is recommended that people who are obese walk more, as it is very difficult for them to engage in any kind of sport. Walking gradually relieves them of hated kilograms, as it is one of them. Walking in the fresh air, especially in the evening, improves sleep, strengthens the immune system, and has a beneficial effect on the psyche, as stress resistance increases.

Walking technique

Will walking help you lose weight? Calories will be spent and kilograms will go away if everything is done correctly. Health walking has a special technique, since it is a specific sport.

Healthy walking technique:

When walking, bend your elbows at an angle of 90 degrees. Hand movements should be rhythmic and performed along the body back and forth.
Your hands should be clenched into fists, but not too much.
When walking, the foot moves from heel to toe, the torso should be relaxed, the stomach should be pulled in, the shoulders should be relaxed and straightened.

As you know, in order for walking to be truly healthy, you need to have a system. This means that you need to set aside three days a week for training, you should walk for at least forty minutes, the walking speed should be 6.5 km/h, but at the same time you need to monitor your heart rhythms, they should not exceed one hundred and forty beats per minute . Avoid shortness of breath, breathe evenly, inhale air through your nose for the first three steps, and exhale through your mouth for the next three steps.

Walking with ski poles has also become very popular. This option is much more intense, since when moving in this way, almost 90% of all muscles in the body work.

Nordic walking

This type of walking for health purposes was invented in Scandinavia. Initially, it was used by skiers who, in order not to lose shape in the summer, practiced walking, which imitated cross-country skiing. Since then, walking with ski poles has become increasingly popular, with many athletes choosing it as an aerobic activity between workouts.

Let's look at the advantages of this type of walking:

Firstly, during it the load on the joints of the legs is significantly reduced, since it is evenly distributed on the legs and arms.
Secondly, if you have sticks in your hands, your walking speed increases significantly.
Thirdly, the blood vessels pass through in a more loaded mode, which has a positive effect on their condition.
Fourthly, posture is well corrected, since the presence of sticks in the hands does not allow a person to slouch, and he involuntarily keeps his back straight.
Fifthly, it has a beneficial effect on curing diseases of the cervical and shoulder joints.

This type of intense walking is accessible to everyone. There is no need to buy expensive equipment or pay for fitness rooms. This is a great option that allows you to take care of your health and body without spending a lot of money, just buy ski poles and go.

If you have a problem with the spine, you want to lose weight, or you don’t have a lot of money to buy a gym membership, then walking with poles is suitable for you. It is not very popular in Russia yet, but you can always buy yourself equipment and start getting healthier right now.

A little about morning jogging

We are always told that jogging in the morning is very useful, since it is a universal type of exercise that has never harmed anyone. But it is not always as useful and safe as they say. There is an opinion that the myth about the dangers of jogging was invented by those who do not want to do it, but this is not so. Professionals say that if you have some chronic diseases, jogging can only cause harm.

Jogging in the morning is, of course, very useful if it takes place in the fresh air. It is in the fresh air, and not in the atmosphere of a big city. When running around a metropolis, you need to understand that, of course, there will be benefits for the muscles, they will tighten up, but the lungs, into which the city air will enter, may suffer.

Jogging is contraindicated for people with severe heart and vascular diseases, people with obesity, and people with sore joints. In general, there are quite a lot of risk groups, and for this reason it is better to use an alternative type of exercise - recreational walking.

Why is running not recommended if you have heart disease? The fact is that with such a load as jogging, we are not talking about building muscle mass, it is rather a kind of means for losing weight. And there is an opinion that as all the muscles become smaller, the same happens to the heart, as a result the person begins to feel worse. Of course, in this case, if you run moderately and monitor your heart rate, then jogging will not harm.

In any case, jogging in the morning is a purely individual matter. Try it and evaluate the sensations after the first attempt, if you feel normal, then you can continue to do this, but if not, then it’s better to take up recreational walking.

Evening jog before bed

Let's talk about evening jogging. If we compare them with morning ones, then they are much more beneficial for the body, since it is already prepared for exercise. Also, an evening jog relieves stress accumulated throughout the working day and enriches the body with oxygen.

Only you will decide at what time and how much to run, as it depends on how busy you are. But there are some rules that say that you should run no more than 4 times a week, since the body needs to be given rest. Less often is also not recommended, since the load will be insufficient. The best time for walking or jogging is from seven to ten o'clock in the evening, it should last about forty minutes. Jogging should begin an hour after you eat in the evening. You should not run too late, as it will be difficult for your excited body to calm down, and you may not fall asleep on time.

It is better to run in a park or on a sports ground, as the air there is cleaner than on the paths that run through the city.

How to run?

In order for jogging to be beneficial, you need to divide it into three equal parts. We start the run with a simple warm-up, then run at a moderate pace, after a while we speed up, and finally - a very slow run, almost walking. If you are just starting to jog in the evenings, then you need to monitor your condition, breathe correctly, and make sure your pulse doesn’t lose track. Watch your posture and don't swing your arms too much. Don't run for an hour at once, start small, for example with five minutes, and gradually increase the time and pace, this way you can avoid some unpleasant moments in your health.

If you lead a sedentary lifestyle and decide to start running, then with a high probability after the first classes your leg muscles will ache, there is nothing wrong with that, you should not stop exercising, after a week of jogging in the evenings, your muscles will get used to the load and will stop hurting.

Walking and hypertension

Any hypertensive person is afraid of sudden movements, since in this case the pressure may change sharply. Of course, you need to strengthen your heart muscle. But how to do this correctly, if just from climbing the stairs your heart jumps out and you suffer from severe shortness of breath?

You need to take up recreational walking, which is indicated for almost all hypertensive patients, if they do not have exacerbations. You need to walk, but just take precautions.

On a note

Be sure to take note:

You should start walking only after visiting your doctor and consulting with him.
The load should increase gradually. If you feel slightly unwell while walking, stop immediately and rest. And the next day you can try again, but only at a slower pace.
Warm-up should be light, without bending or squatting.
Don't force yourself to walk through force; this process should give you pleasure.
You need to exercise regularly, every other day, but without fanaticism; as soon as you start to feel tired, you need to stop walking immediately.
Your movements should be slow and measured.

Nordic walking is very effective for hypertension, as it can be an auxiliary tool for relaxation. So, if shortness of breath appears while walking, you need to stop and rest, and this can be done by leaning on sticks. Once breathing has been restored, you can safely move on.

As soon as you start training, your blood pressure may increase and your pulse may increase, but this is due to increased blood circulation in the body. In some cases, dizziness may occur. But with constant training under the supervision of specialists, after a month of training, an improvement in overall well-being is observed, pressure surges disappear, and headaches go away. The main thing is that classes can be conducted in any weather, regardless of the time of year.

With constant walking, over time, the heart muscle will strengthen, and your disease may recede; the blood vessels, whose tone is significantly reduced, are also strengthened, and as a result, blood pressure drops to normal.

It is good to start practicing recreational walking at a time when the disease has just begun to manifest itself, then you can avoid all sorts of complications. But even with fairly advanced hypertension, doctors advise their patients this type of physical activity, but only under constant supervision.

Terrenkur - walking treatment

In the process of walking, our body uses a lot of muscles, the respiratory system and joints.

Scientists have long been interested in the effects of walking on human health, and now an innovation has appeared called a health path. prescribed to patients as an alternative to medications. At the same time, the walking route, its duration and pace depend on the severity of the disease.

One of the advantages of this type of healing is that the load on the joints is minimal. And therefore, this method was originally intended for obese and physically unprepared people. Walking also helps those who are not recommended to run for health reasons, for example, people suffering from osteochondrosis. You can’t run, but you can do walking, especially for recreational purposes.

Types of health path

There are so many types of health path:

An easy, flat route of five hundred meters.
Average, the pace of walking changes periodically, you need to walk for one and a half kilometers, and the route is drawn up on an uneven surface.
Difficult, many sections with changes in terrain, length of more than six kilometers, intensive walking method varies with slow walking.

How does health path affect the body?

Doctors have found that healthy walking helps the body cope with many ailments, as the supply of oxygen to the organs improves, the muscle corset is developed, metabolism accelerates, which leads to weight loss and a reduction in the load on the joints.

In addition, health path increases blood flow in the legs, which can help fight leg diseases without surgery.

In order to get the long-awaited benefits from the health path, you need not just to walk, but to do it correctly.

It is necessary to start with the easiest one, since the body needs to get used to the loads that you place on it. You must make the decision to take up this sport consciously, since healthy walking should bring pleasure, which will not happen under duress. After you have completed several workouts and you feel that this route has become too easy for you, you can move on to the intermediate level of training. It will take you a lot longer to master it, but it's worth it. Because you will begin to feel much better and will be ready to go further in your training, moving on to the most difficult level of health walking.

In conclusion, I would like to say: no matter which one you choose, the result will not be long in coming. It can be as simple as walking in the fresh air in the evenings; it will definitely have a beneficial effect on the health of your body as a whole. After you start practicing this sport, your muscles will tighten, if you have extra pounds, they will go away, your heart and blood vessels will be trained. All internal organs will begin to work much better, as a large amount of oxygen will begin to flow to them. You will become immune to various stressful situations and your mood and well-being will improve.

Federal Agency for Education

State educational institution of higher professional education

Russian State Humanitarian University

Institute of Economics, Management and Law

Faculty of Economics

Abstract on physical education

Sports (health) walking

2nd year student

full-time education

Ivakin Mikhail Viktorovich

Moscow 2009

Introduction

2. History of race walking

Conclusion

Introduction

There are various types and methods of healing the body. This includes hardening, playing various sports, performing various special exercises, etc. But for the normal functioning of the human body and maintaining health, a certain “dose” of physical activity is also necessary. Therefore, such a type of muscle activity as race walking comes to the fore. And we are talking here about using ordinary working and living conditions for additional physical activity. This includes walking and exercising on the way to work and back. A very significant useful addition to the results of such training is, according to psychologists, 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. It is equally useful to use a bicycle for traveling to and from work, as well as for household chores.

Sports (health) walking is the simplest type of physical activity for people leading a sedentary lifestyle and the best medicine. It should be added that for untrained older people and for overweight people, walking is the most accessible and mandatory initial stage of independent exercise, since when walking the load on the legs is 2 times less than when running. And if we remember that today there are many people leading a sedentary lifestyle, then the conversation about race walking becomes more relevant.

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

1. What is race walking and who can do it?

First, let's figure out what race walking is. In the literature you can find various definitions of this term. Let's look at a few definitions of this.

One of the definitions states that race walking is an Olympic track and field 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 is constantly in contact with the ground, without any loss of contact visible to the human eye. The forward (supporting) leg must be fully straightened (i.e., not bent at the knee) from the moment of first contact with the ground until it passes the vertical. And if you believe the third definition, then race walking is a type of athletics that differs from regular walking by the obligatory straightening of the supporting leg in the joint in a vertical position, and from running by the absence of an unsupported 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 this type of body healing suitable for?

Health walking (and health walking, which is close to it) is the simplest and most accessible (technically speaking) type of cyclic exercise, and therefore the most widespread. First of all, race walking is necessary for people in sedentary professions. According to the World Health Organization, only 20% of the population of developed countries engage in sufficiently intense physical training to ensure the required level of energy expenditure. Insufficient physical activity leads to a decrease in people's functional capabilities and a weakening of the body's resistance. Therefore, it is necessary to engage in race walking to ensure the normal functioning of the body. Race walking is also beneficial for older people. Running is used as a recreational tool by more than 100 million middle-aged and elderly people on our planet. For these two groups of people, this is the simplest form of physical activity, the best medicine. It should be added that for untrained older people and for overweight people, walking is the most accessible and mandatory initial stage of independent exercise, since when walking the load on the legs is 2 times less than when running.

Walking can be done on the street, in the park, and in the forest. At the same time, numerous muscle groups are actively active, including the largest ones: muscles of the legs, pelvic girdle, back, arms, respiratory organs, etc. Walking can provide a relatively high functional load, training and strengthening of 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 one’s own weight, energy consumption increases 3-4 times. An hour of walking can achieve an excellent result in increasing the overall balance of physical activity and energy consumption - 360-600 kilocalories.

2. History of race walking

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

In Russia, competitions have been held since 1892. Since 1934, race walking has become one of the disciplines of the European Athletics Championships, and since 1936 - the USSR Championship; 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 at a distance of 50 km took place, in which our compatriot Veniamin Soldatenko took first place. In 1992, women's competitions were also included in the Olympic program. In addition, competitions are held at a distance of 10 km. At winter competitions, instead of 50 km, walkers walk 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 finally 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 the distance. However, governing sports organizations are in no hurry to introduce the long-invented electronic control of walkers. Then the speed of movement will immediately be set back a hundred years.

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

sports walking self-control wellness

3. Techniques and rules for performing healthy walking

Recommendations for preventing the adverse effects of fast walking (according to experts, it becomes healthy when performed at a pace of 120 steps/min or more) are usually associated with the selection of soft surfaces and rational shoes. Indeed, both are very important. Walking on soft ground, garden or forest paths covered with a carpet of foliage is not only safe (from the point of view of overload), but also simply pleasant. Therefore, you need to think carefully about your training routes; it is best to get to the nearest park or suburban area.

Strict control over your movements is especially necessary in the first lessons. In the future, gradually - quite quickly - the necessary skill is developed. It is so strong and precise that the time it takes for individual muscles to turn on and off (when walking under normal conditions) can vary by only thousandths of a second. Walking correctly 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 general 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 health benefits when its duration is increased to an hour, and the regularity of exercise is up to 5-6 times a week, and on one of the days off the load doubles. The minimum rate of training is 3 times a week for 30 minutes. You can train at any time when it is more convenient for you. You just need to remember that there should be a break of at least 30 minutes between running training and meals. You should not turn recreational walking into sports walking by increasing the 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 reduced somewhat, and if it is below minus 20 degrees, then it is better to cancel the workout. Although this is not necessary.

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 your feet;

4. You should exercise at least 3 times a week and for at least 30 minutes.

5. Do not increase or decrease speed unnecessarily

6. You should constantly strengthen the muscles of the arch of your 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 your pulse rate - it should not be more than 180 beats per minute. minus your age.

9. During training, self-control is necessary so as 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 race walking.

4. Self-monitoring and signs of overdose

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

1. Measure your heart rate 10 minutes after finishing your run. If it is above 100 beats per minute, then the load was excessive.

2. Orthostatic test. Take your pulse in one minute while lying in bed in the morning, immediately after waking up, then slowly get up and measure your pulse after one minute while standing. If the standing pulse exceeds the initial value by 20, this indicates that the load is excessive and the body does not have time to recover. The loads need to be reduced and it is better not to train at all for a week, but to do other types of physical exercise, preferably hatha yoga and relaxation. Note that such a difference in pulses can also occur during cleansing, exacerbation of a chronic disease, or during dietary irregularities.

3. If the difference in pulse is no more than 12, the load is adequate to your capabilities. A difference of 16-18 blows indicates that the load is at the permissible limit.

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

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

5. Contraindications for walking and running

But there are also contraindications in which walking and running cannot be done. Here are some of them:

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

2. Previous stroke or myocardial infarction.

3. Severe heart rhythm disturbances, such as atrial fibrillation

4. Circulatory failure or pulmonary failure of any etiology.

5. High arterial hypertension (blood pressure 180 to 110 and above), resistant to 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, and 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 decide whether running is contraindicated at the moment, and whether you are ready for it. You need to discuss the possibility of running with a good doctor. If running is contraindicated, then continue to exercise according to the lightweight system until the contraindications are eliminated, if this is, of course, possible. People with minor health problems and minimal changes in the cardiovascular system can exercise independently, checking their condition with a doctor from time to time. At first, it is advisable to do this at least once a week (I will give the exercise regime 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. Beneficial properties of healthy walking

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

1. Modern excess nutrition leads to the forced activation of “non-standard” channels for discharging 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 a natural channel for burning excess calories and normalizes the content of “non-standard” energy carriers. In this regard, jogging and race walking have their 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 flow of natural processes in the cell, disrupts metabolism, and promotes the accumulation of poisons. The viscosity of the colloid increases with improper, excess nutrition and physical inactivity. However, there is another factor that increases its viscosity - time. Any colloid ages over time - long molecular chains become more and more “stitched” together, become denser and squeeze out water molecules. The colloid loses elasticity and decreases in volume. That's why old people "grow down." In essence, human aging is the aging of a colloid.

3. Mechanical vibration or shaking is necessary to inhibit the natural aging of the colloidal solution. 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 body. Therefore, if running or walking is not available, then jumping in place can to some extent replace them.

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

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

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

7. Some general rules for performing race walking

On workout 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, only slight shortness of breath is observed, 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 heart rate and fatigue do not return to normal within 30-60 minutes after the end of exercise, the response is unsatisfactory. In the next lesson you should reduce the overall load.

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

Typically, any physical exercise affects many human systems and organs to one degree or another. However, according to the principle of preferential impact on the body as a whole or on its individual systems, exercises can be grouped. Thus, for people involved in sedentary work and light physical activity, 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 dosed work can be achieved not only by walking and running, but also by swimming, skiing, rowing, cycling, sports games, etc. It should also be said that all these exercises are an effective means of psychologically unloading a person and relieving mental stress.

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

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

Conclusion

List of sources and literature used

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

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

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