Wellness walking, light jogging, outdoor walks. Movement is life. Health-improving, Scandinavian, sports walking

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.

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 forest path, carpeted with foliage, is not only safe (in terms of overload), but also simply pleasant. Therefore, think carefully about your training routes, it is best to get to the nearest park or countryside.

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 step. 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.

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, high 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

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.

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.

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...

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 a recreational run 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.

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 forest path, carpeted with foliage, is not only safe (in terms 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 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 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 training and eating. You should not turn recreational walking into sports, 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 somewhat reduced, and if it is below minus 20 degrees, then it is better to cancel the workout. Although this is not required.

Before training, carefully check the condition of your shoes
Wear thick socks made from a mixture of wool and cotton on your feet;
Exercise should be at least 3 times a week and not less than 30 minutes.
Do not unnecessarily increase and decrease the speed
The muscles of the arch of the feet should be constantly strengthened to avoid the development of flat feet
The greatest training effect is achieved when the training time approaches one hour
You should monitor the heart rate - it should not be more than 180 beats per minute. minus your age.
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.

From early childhood, we are taught that we need to walk a lot. Walking is the most versatile means of physical activity on the body. She has practically no contraindications, she does not need special clothing and devices.

You can walk 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! Many mothers with strollers just sit on the bench, although walking is much more beneficial for the body and more interesting for herself. If you are determined to do such a simple thing as walking, you can not do without counting steps. To do this, there are special devices called pedometers. They allow you to count 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, on the feeling of tension in your legs and gradually increase the time and pace of walking.

Types of walking

Walking is of several types.

wellness
Scandinavian
Energy
Sports
For weight loss

Wellness walking available 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 sticks, which can be purchased at a sports store at a price of 1000 to 2000 rubles apiece. There are also more expensive options. The sticks are very strong yet light. This is a less traumatic sport that allows you to avoid unwanted injuries. Sticks take on up to 1/3 of the load, which during normal walking falls on the arms and back. This type of walking is very popular lately. It has no contraindications, evenly distributing the load on all parts of the body. At the same time, the spine straightens, does not overload, remains in good shape. Sticks allow you to increase the length of the step and transfer part of the load to the upper shoulder girdle. With such walking, they first step on the heel, then on the toe. The body leans slightly forward.

During energy walking hands participate very actively along with the body, activating the whole organism. At the same time, the work of the hematopoietic organs improves, energy arrives to the whole body, more energy is spent. This walking is similar to running. In this case, special sticks 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 health walking. At the same time, the hands are also involved, the steps are made more often and longer than usual. The main principle of such walking is that all the time one leg is in the air - the right, then the left. Both feet must 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, a person works with his hands and shakes his pelvis. This type of walking is an Olympic sport. The only limitation is flat feet, with which the load cannot be redistributed correctly and you can get injured.

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

When trying to lose weight by walking, the average walking speed should be around 6 km/h. Walking time is at least 30 minutes. The longer you walk, the faster you can lose weight. At the same time, you should feel how the muscles tense up. You must be thrown into 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 canceled proper nutrition.

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 strength and thoughts in good shape, and helps to lose weight.

Walking helps to activate the whole body as a whole. Even at an average pace, the body will feel incomparable benefits. See the video below for the health benefits of walking.

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, the swaying of the vertebrae creates a massage effect.

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

Walking is available to absolutely everyone, it does not require extra costs in the form of a suit and equipment. Walking trains the muscles of the legs, being the prevention of osteoporosis, trains breathing, the heart muscle, the blood begins to pump with greater force. This type of load 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, increase resistance to stress.

Harm and contraindications

Walking can cause harm only if you neglected the safety rules: put on uncomfortable shoes or clothes, did not take off jewelry, increase the pace too quickly. It is also important to control your breathing. Improper breathing while walking can do more harm than good. When walking fast, there is a risk of harming the knee joints, so keep an eye on the condition of the knees. If they start to hurt you, then it is better to postpone classes for a while and consult with 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 should consult your doctor about the possibility of walking at a leisurely pace over short distances. With flat feet, the load during walking is distributed incorrectly, and you can harm your condition even more.

What do you need for walking

Before walking and after you need to drink a glass of water to make up for the loss of fluid. For a walk, you can take a bottle of warm, not hot water with you and drink during breaks. Clothing should be comfortable, not restricting movement. A sports suit and sneakers are best suited for this. Heeled shoes should be excluded. You can take the 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 a rut and classes become a habit for you, the pace can be increased. Walking is useful to combine with morning exercises.

Norm of steps per day

It is believed that in order to feel good, you need to take at least 10,000 steps per 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 additionally devote about an hour a day to walking.

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

When, how much and at what age can you walk

Walking is the only type of exercise that is indicated 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 in the morning, because. the body will be able to wake up better, the metabolic processes will start, the body will begin to break down fats after an overnight fast, helping you lose weight. Such a walk can be done in the evening, but not just before bedtime.

If you are just starting to walk, then you do not need to chase the results right away. At first, it is better to walk at a slow pace, gradually increasing the time of the lesson, then increase the pace of walking. You need to start walking with short walks, increasing the time of classes to 1 hour.

When walking, the back must be kept straight, the shoulders should be pulled back and spread apart, it is impossible to slouch. Also, we must not forget about proper breathing: inhalation is done through the nose, exhalation - only through the mouth. Breathe better in proportion to the steps. When walking, it is better to be silent so as not to choke your breath.

At the beginning and at the end of the workout, the pace should be unhurried. After 5-10 minutes, with good health, the pace can be increased.

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

And for them, wellness walking is a kind of daily fitness. There are practically no restrictions, doctors advise elderly people and patients with hypertension to start practicing healthy walking every day. It will also be useful for people who have extra pounds.

Health benefits of walking for the body

What are the health benefits of walking for the body? Let's start with the fact that when a person walks, blood vessels and the heart are trained, which, in turn, reduces the risk of various heart diseases. No wonder they say: "Running 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 joint problems. And the best option in this situation would be to do wellness walking.

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

Wellness walking technique:

When walking, we bend our elbows at an angle of 90 degrees. Hand movements should be rhythmic and be made along the body back and forth.
The hands should be clenched into fists, but not much.
When walking, the leg becomes 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. And this means that for training you need to allocate three days a week, you should walk for at least forty minutes, the speed when walking should be 6.5 km / h, but at the same time you need to monitor heart rhythms, they should not exceed one hundred and forty beats per minute . Avoid shortness of breath, breathe evenly, the first three steps we inhale air through the nose, the next three - we exhale through the mouth.

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 work in the body.

nordic walking

This type of walking for health purposes was invented in Scandinavia. Initially, skiers began to use it, who, in order not to lose shape in the summer, practiced walking, which imitated cross-country skiing. Since then, pole walking has become more and more popular, and many athletes choose it as an aerobic exercise in between workouts.

Consider what is the advantage 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, in the presence of sticks in the hands, walking speed increases significantly.
Thirdly, the vessels pass 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 fruitful effect on the treatment of diseases of the cervical and shoulder joints.

This type of intensive walking is available to everyone. No need to buy expensive equipment, 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 back problem, want to lose weight, or don't have a lot of money to buy a gym membership, then pole walking is for you. It is not very popular in Russia yet, but you can always buy some equipment and start getting healthy right now.

A little about the morning run

We are always told that jogging in the morning is very useful, as it is a universal form of exercise that has never harmed anyone. But it is not always as useful and safe as they say about it. 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, you can only get harm from jogging.

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

Jogging is contraindicated for people with severe heart and vascular diseases, people with obesity, with diseased 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 it not recommended to run with 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 since all the muscles become smaller, the same thing happens with the heart, as a result, a person begins to feel worse. Of course, in this case, if you run moderately and monitor your pulse, then jogging will not hurt.

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

Evening run before bed

Let's talk about evening runs. If you compare them with morning ones, then they are much more beneficial for the body, since it is already prepared for classes. Also, it is the evening run that relieves stress accumulated throughout the working day, the body is enriched with oxygen.

It will be up to you to decide what time and how much to run, as it depends on your employment. But there are some rules that say that you need to run no more than 4 times a week, since the body needs to be given rest. Less often, it is also not recommended, since the load will be insufficient. The best time for walking or jogging is from seven to ten in the evening, it should last about forty minutes. Jogging should begin an hour after you ate in the evening. You should not run too late, as it will be difficult for an agitated 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 is cleaner there than on the paths that run through the city.

How to run?

In order for a run to be beneficial, you need to divide it into three equal parts. We start the run with a simple warm-up, then we run at a moderate pace, after a while we accelerate, and in the end - a very slow run, almost walking. If you are just starting to do jogging in the evenings, then you need to monitor your condition, breathe correctly, and make sure that your pulse does not go astray. Watch your posture, don't swing your arms too much. Don't run for an hour at once, start small, like five minutes, and gradually increase the time and pace, so you can avoid some unpleasant moments in your well-being.

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

Walking and hypertension

Any hypertensive patient is afraid of sudden movements, since in this case the pressure can change dramatically. Of course, you need to strengthen the heart muscle. But how to do it right, if only from climbing the stairs the heart jumps out and severe shortness of breath torments?

You need to do health walking, which is shown to 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 of:

You need to start walking only after visiting your doctor and consulting with him.
The load should increase gradually. If you feel a slight malaise while walking, immediately stop exercising, rest. And the next day you can try again, but only at a slower pace.
The warm-up should be light, without bends and squats.
Do not force yourself to walk through force, this process should give you pleasure.
You need to do it 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 you can do this by leaning on sticks. As soon as breathing is restored, you can safely move on.

As soon as you start training, your blood pressure may increase, your pulse will 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 classes, there is an improvement in general well-being, pressure surges disappear, and a headache disappears. The main thing is that classes can be held 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 vessels are also strengthened, the tone of which is significantly reduced, 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 all sorts of complications can be avoided. But even with fairly neglected 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 impact of walking on human health, and now an innovation called health path has appeared. are prescribed to patients as an alternative to drugs. At the same time, the route of walking, its duration and pace depend on the severity of the disease.

One of the advantages of this type of recovery is that the load on the joints is minimal. And so this method was originally intended for people with obesity and not physically prepared. Hiking 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 health-improving.

Types of health path

There are how many types of terrenkur:

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

How does terrenkur affect the body?

Doctors have found that health walking helps the body cope with many ailments, as oxygen supply to organs improves, a muscle corset is developed, metabolism is accelerated, which leads to weight loss and a decrease in stress on the joints.

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

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

You need to start with the easiest, as the body needs to get used to the loads that you place on it. The decision to take up this sport should be made consciously, as wellness walking should be enjoyable, which will not work out under duress. After a few workouts and you feel that this route has become too easy for you, you can move on to the average level of training. In order to master it, you will need a lot more time, but it's worth it. As you begin to feel much better and be ready to go further in your training, moving to the most difficult level of wellness walking.

In conclusion, I would like to say: whatever you choose, the result will not keep you waiting. It can be just walking in the fresh air in the evenings, they are sure to have a beneficial effect on the health of your body as a whole. After you start doing this sport, your muscles will tighten up, if there are extra pounds, they will go away, the heart and blood vessels will train. All internal organs will 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 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

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 race 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. Equally useful is the use of a bicycle for commuting to and from work, as well as household chores.

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?

Wellness walking (and the wellness walk close to it) is the simplest and most accessible (technically) type of cyclic exercise, and therefore the most widespread. 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?

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 forest path, carpeted with foliage, is not only safe (in terms 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 - 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 engaging 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 body. 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.

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].