Walking is the most accessible form of physical activity. This is the simplest and most affordable way to restore and improve health, acceptable for people of all ages. In addition, compared to more intense types of movements, the percentage of injuries while walking is much lower.

Walking is a natural and habitual way of human movement. Movements with it are cyclical, which is characterized by a change in tension and muscle relaxation. In the process of evolution, human muscles have adapted to just such a load.

Walking is only beneficial when it is done at a fast pace with a springy take-off with the jogging leg. You need to walk intensively, but according to your well-being. Light perspiration should be sought and maintained while walking.

Walking is great for people who are sedentary, overweight, elderly, and physically challenged.

TYPES OF WALKING

Walking will only have health benefits if you choose the right exercise. The optimal load for each person is individual, but on average it is 7-8 kilometers per day.

Walking types:
1. Walking at a walking pace. Its speed is less than a kilometer in 30 minutes.
2. Walking at an average pace: a kilometer in 10 - 12 minutes.
3. Nordic walking.
4. Energy walking.
5. Walking: a kilometer in 6 - 8 minutes or 130 - 140 steps per minute.
6. Fast walking, its speed is more than 8 kilometers per hour. Such results can only be achieved as a result of regular training.

The types of walking can also include: walking in place, walking up stairs, on toes, on heels, with muscle tension in the buttocks, lifting the knees high, backwards.

WALKING TECHNIQUE

When walking, the total body weight should be moved with the least effort; for this, straighten your back and relax your shoulders. When bending the back and straining the shoulders, the speed decreases, the movements will be less harmonious.

The legs should be neither too tense nor overly relaxed. All joints of the lower extremities must actively participate in movement. It is advisable to put your legs closer to the line drawn mentally between the closed feet (even better, the foot behind the foot). With each step, the feet should be fully arched from the heel to the tips of the toes. The fingers should always point forward.

When walking, the arms move parallel to the body. The movement of the hands allows you to step faster and make your walk more free. In this case, almost all muscles are trained. The hands should be relaxed. Lower your shoulders, expand and relax. The higher the pace of walking, the more the elbows should be bent.

The body is straight when walking, the head is kept straight, the lower abdomen is tucked up. The chest is deployed. This will allow you to breathe more deeply and efficiently. The center of gravity of the body is quickly transferred to the bumps of the toes and the outside of the foot. The movements of the legs are smooth, rhythmic, continuous, and the step is elastic, springy.

RULES OF WALKING

You need to walk regularly, preferably every day or at least 5 times a week. You need to walk from 30 minutes to one hour, depending on the state of your body.

Walking shoes should be comfortable. Such shoes will allow you to protect your feet from injury and will enable you to walk a lot without feeling tired. Trainers and trainers work well for this purpose. Worn-out boots, lace-up shoes, closed shoes, with low or small heels (3-4 cm) are also suitable. Simple or woolen (not synthetic) socks, an insole if sports shoes and even an instep support, if you have been prescribed it by an orthopedist, are required. It should also be borne in mind that light slippers, shoes - pumps, high-heeled shoes, shoes without heels, and especially without a cross strap or lacing, are not suitable for walking. Clothing should be loose, comfortable and appropriate for the weather.

Walk at a slow pace for the first few minutes to warm up your muscles. Then do stretching and flexibility exercises and walk at an energetic pace for the remaining 30 to 60 minutes. The intensity of the load at 20 years old should not exceed 160 beats per minute, at 30 years old - 150, at 40 - 140, at 50 - 130, and at 60 - 120. At a more mature age, it is better to increase the load by increasing the duration of walking, and not its intensity.

While walking, it is best to be silent so as not to catch your breath. Correct breathing is essential for effective walking. It is necessary to breathe rhythmically through the nose, coordinating the breath with the rhythm of the movement. You should feel a little short of breath while walking, but not choke.

It is a good idea to drink a glass of water before starting to walk, regardless of weather conditions. During intensive movement, a lot of moisture is lost in the body. After walking, it is also advisable to drink at least one glass of water.

At the end of the walk, gradually reducing the pace, walk for five minutes slowly. This will help calm your heartbeat and prevent muscle soreness.

PHYSIOLOGY OF WALKING

To facilitate the movement of blood against the forces of gravity, that is, from the ends of the fingers and toes upwards, our body has a system of valves. These valves allow blood to flow in only one direction - up to the heart. There are 22 of them on the veins of the legs and 17 on the arms. They are spaced at intervals of about 4 centimeters. With each contraction of the muscles in the legs or arms that occurs when walking, the veins contract and the blood is pushed upward. When you relax, the valves close and prevent blood from flowing downward. With intensive walking, the blood actively moves through the vessels, flushes out all the poisons, enriches the internal organs with oxygen.

Walking plays a huge role in the massage of the intervertebral discs, ligaments and all connective tissue. No massage heals the intervertebral discs as well as running and walking. Rhythmic compression and relaxation allows abundant nourishment of the cartilage and tendon ligaments of the spine.

When walking, food is agitated in the stomach and intestines, as well as bile in the gallbladder, preventing it from thickening and precipitating. Rhythmic pressure of food masses on the intestinal walls reflexively excites them and causes contraction, as a result of which the movement of food through the intestines is normal.

Wellness walking

Recreational walking is the most accessible form of physical activity. Individual recommendations for recreational walking have been developed depending on age, health and physical fitness. There are the following walking options:
1. Slow, from 60 to 70 steps per minute or 2.5 - 3 km / h; it is recommended mainly for sick and people who are weakened after an illness.
2. Average, from 70 to 90 steps per minute or 3-4 km / h; recommended for weak, untrained people.
3. Fast, from 90 to 110 steps per minute or 4 - 5 km / h; recommended for all healthy people.
4. Very fast, from 110 to 130 steps per minute or 5 - 6 km / h; Recommended for healthy, trained people in good physical shape.
5. It is difficult for the body to adapt to walking at a pace of more than 130 steps per minute.

The main thing in health-improving walking is gradualness and regularity. Practically healthy people should give preference to pace, and the elderly and debilitated duration. Control over the state of the body is carried out according to the heart rate after walking and the time of its recovery to the initial level.

Recreational walking strengthens the heart muscle and improves blood circulation. Walking in the fresh air can help prevent a heart attack, stroke, or vascular blockage. Walking for 1 hour a day (at a brisk pace) can reduce your risk of type 2 diabetes by 34%.

Walking for 45 minutes daily reduces your risk of breast cancer. As a result of walking, hormone levels are regulated, all body systems return to normal.

Walking about three hours a week at a brisk pace can help men reduce their chances of getting prostate cancer by up to 50%.

Wellness walking reduces the risk of colon cancer. It speeds up the digestion process, as a result of which the body is quickly released from waste.

Recreational walking 4 times a week for 30 minutes a day reduces the risk of developing glaucoma by lowering intraocular pressure. High intraocular pressure leads to damage to the optic nerve, which can contribute to the development of the disease.

Walking at a good, steady pace for more than 40 minutes a day improves the mood of people suffering from depression and reduces feelings of helplessness and isolation. This is due to the fact that the body itself begins to produce endorphins and, as a result, the mood improves a lot.

Wellness walking is a great exercise for fighting insomnia. However, you should not walk long and hard right before bed, as it raises the heart rate and warms up the muscles. To combat insomnia, you need to go for a walk a little earlier, and not before going to bed.

Recreational walking improves overall well-being and affects life expectancy. People who practice it not only live longer, but also their quality of life is much improved.

Slimming walking

Brisk walking as a means of losing weight is gaining more and more supporters. But in order to lose weight with its help, you have to walk up to ten thousand steps daily. Start small. The higher your walking pace, the more calories you burn. However, beginners should "get involved" first. Choose the best pace and distance for you that you can handle.

You need to walk quickly with the goal of losing weight. You should walk approximately one kilometer in 10 to 12 minutes. Another rule is that you should walk at such a pace that you can, for example, speak, but you cannot sing while walking.

In order to start losing weight, you need to cover a distance of 12 km daily. It should be borne in mind that the more body weight, the more calories are expended. A person weighing 90 kg when walking briskly consumes about 500 calories in 1 hour, and with a weight of 60 kg, about 300 calories will be consumed during the same time.

Wear the heaviest shoes, take the weights with you. Weight-walking is a great additional weight loss stimulant. The fat burning load will increase, moreover, on the lower half of the body.

Walking up is a great way to lose weight. You can just walk uphill or climb the steps.

Hold your breath while walking. Breathe in - hold - exhale. For example, inhale three steps, then hold three steps and exhale three steps too. As you exercise, the number of steps per inhalation, holding and exhalation can be increased. Breathing according to this pattern enhances the metabolism.

Nordic walking

Nordic walking is a movement with two sticks in hand (like a skier). A man walks, pushing himself off the ground with two sticks. The arms move in antiphase with the legs. Sticks force you to increase the length of the stride and strain the upper half of the body more.

During Scandinavian walking, there is a fairly large load on the arms, so you use 90% of the muscles in the body, that is, you work out almost all the muscles in the body at the same time, which allows you to burn much more calories than with normal walking. In addition, the sticks and your hands help absorb 20 to 30% of the shocks that usually occur on the knees and back.

Nordic walking improves heart function, lung ventilation, strengthens muscles. There are no contraindications, except for acute respiratory diseases. While moving with sticks, 400 kilocalories are burned, and without them - only 280.

Nordic walking poles are made of fiberglass with added carbon. Carbon gives the poles lateral rigidity, elasticity and strength. A specially shaped handle and a lanyard (glove) allow you to make the right movement with your hand, securely fixing the hand for which there is a large number of adjustments. Carbon gives the poles elasticity, this is done so that the poles absorb blows on the hands and push the walker forward. All this makes walking safe for the joints. All poles in the kit have a special tip for soil and a rubber tip for asphalt. The length of the stick is selected according to the formula: YOUR GROWTH x 0.68.

Energy walking

Energy walking with sticks is a harmonious system of various types of movements while walking, taking into account our energetic nature and the characteristics of the health of each person. Each movement is performed with the awareness of its purpose. The systematic alternation of movements, initiating multidirectional energy flows, ensures the restoration of the energy balance of the whole organism, and hence its health.

Energy walking with sticks is a separate direction of spiral fitness plus walking with sticks with elements of spiral gymnastics. It includes the use of special twisting movements in the conventional walking technique with sticks. These movements have a very strong effect on the energy flows in the human body.

Sticks serve as a very convenient projectile that adds forces during twisting movements and, as a consequence, contributes to a more effective restoration of the spiral energy systems of the body.

Race walking

The essence of sports walking is to move as quickly as possible without switching to running. The main rule is that one of the feet must constantly be in contact with the ground. Sports walking speed is 2 - 2.5 times higher than usual, which is achieved both by length and cadence.

The peculiarity of walking is that the supporting leg remains straight from the moment it touches the ground in front of you until the moment you move your body over that point. Athletes make strong swinging movements with their arms, and also rhythmically, in a peculiar manner, swing their torso and pelvis.

Race walking differs from running in technique: there is no "flight" phase, that is, one or both of the athlete's legs should always have contact with the surface, the legs should not be raised too high above the surface of the track, try to perform rolling movements with the feet from heel to toe. The steps should be wide, and the arms must be bent at the elbows.

Any person who has not lost the ability to move can be engaged in race walking. Before starting training, be sure to consult your doctor. A relative contraindication to exercise is flat feet. With this pathology, the body weight during walking is not distributed correctly, which can lead to pain in the foot.

Experts believe that sport walking is even more useful than running, it has a general strengthening effect on the body, while the walkers get tired less. Race walking is especially useful for girls, as it corrects the figure well.

Walking is one of the foundations of human existence. It is akin to movement, because every day, hour, minute we are in a mobile state. Thanks to this, it is supported in the body, the processes associated with metabolism are stimulated, and the cardiovascular and muscular system is simply strengthened. Over time, people have transformed walking into more than just walking in the park. Many tools have been invented to diversify the seemingly monotonous but healthy walking. Scientists began to conduct experiments and found that you can walk not only with health benefits, but also with the aim of strengthening it and even improving the appearance of the body.

Today there are dozens of programs for people who want to get rid of those extra pounds. Wherever you look, whichever program you choose, there will be exercises that include various types of walking and running. Running is an accelerator in the work of metabolism. It is easy to see that after 30-60 minutes of intense running, there is a feeling of thirst, and then hunger. And all because the blood begins to circulate through the body faster than usual, and the process of oxygen supply occurs, accordingly, faster. But there is very little oxygen from the environment, so the body begins to process the secretion products into oxygen. Due to this, the metabolism is accelerated and the feelings described above are enhanced.

This article will focus on the types of walking. We will also look at how much you can lose weight by walking and how to properly do it.

Types of walking

In general, there are six types. So, let's list them:

• walking (its speed is usually less than 2 km per hour);
• walking at an average pace (with this type of movement, you can walk 1 km in 10 minutes);
• Nordic walking with specialized poles;
• energy-consuming walking;
• race walking (in 6-8 minutes you can overcome 1 km);
• very fast walking (the speed of this type is more than 8 km per hour, such results can be achieved only with the help of constant training).

Walking technique

Did you think walking is that easy? if you really caught yourself thinking, then get ready to find out that things are not as simple as they seem. Sports or physical education walking is the most difficult of all.

The main feature of the sport walking is the fixation of the two-support position. Many have now asked themselves the question: "What does this mean?" This means that when walking, the swinging leg, which is extended forward, must step on the ground before the toe of the supporting leg comes off the surface. And the second important principle is that with each step, the leg on which the emphasis is placed should be straightened at the knee joint.

It looks more like a cross between walking and running.

The speed that can be achieved by walking can vary. It all depends on the frequency and length of the steps.

When walking, carry your entire body weight with the least effort. To do this, you need to straighten your back and lower your shoulders (that is, relax them). Legs should not be too tense, but use the joints fully.

As for the position of the hands, they need to be bent at the elbow joints and moved parallel to the body. This is a very important aspect, since with the help of the hands you can give great speed to your steps. Do not strain your brushes. If you want to give maximum speed to your movement, bend your elbows more.

Do not forget about your torso, which should be straight, chest straightened, and lower abdomen tightened.

What is the use of walking?

Everyone knows that walking is not only a way to maintain the vital activity and tone of the body as a whole, it is also a way to lose weight. Whatever kind of walking you do, any kind of walking helps to develop a good respiratory system. It is important not to forget to breathe correctly, because a lot depends on it. For example, how the metabolism will go, quickly or slowly, with or without failures. Let's take a closer look at the benefits of walking and list some aspects of what exactly walking contributes to.

Strengthening the respiratory system

This is the first thing that we are considering today can help. Here are some very important breathing rules for walking.

• During sports, you must breathe through your nose. Try to develop your steps, combining with inhalation.
• It is best to exercise away from roads.
• When the temperature outside is below zero degrees, then exhalation after inhalation should be done in 2-3 steps in order to avoid respiratory diseases.
• In order to get used to the rhythm of your movements faster, you can use a music player as an assistant.
• Remember to keep track of your heart rate. Be sure to grope for 10 minutes after stopping vigorous walking. The heart rate should be fully restored by this time frame.

It is this walking that is a universal type of exercise. People of all ages, even children, can practice health walking. But depending on the same indicators, there are certain conditions for each group.

Varieties of pace

The degree of load on the body depends on the pace of running, so you should pay attention to the following classification:

• Slow pace. This is how sick people are advised to walk and those who are recovering from surgery or the same illness. Typically, the pace of such a group varies from 60 to 70 steps per minute.
• Average pace. It is typical for beginners, 70-90 steps per minute and is the very indicator that you should adhere to if you belong to this type of people.
• A fast form of walking is recommended for all healthy people. It is believed that from 90-110 steps is the optimal indicator.
• For those who play sports every day for a long time, there is a very fast type of walking. At this rate, people walk 110-130 steps per minute.
• The fastest pace is over 130 steps per minute, it is very difficult to adapt your body to such loads.

After familiarizing yourself with the different types of walking, you can choose the type and pace of the activity that suits you.

The main principle will be precisely the taxonomy. Monitor your pace and heart rate. helps to improve the functioning of the cardiovascular system, prevents cancer, increases performance and the level of psycho-emotional background of a person.

"Why Scandinavian?" - this question can be heard quite often. And all because this type of movement was invented precisely in the Scandinavian countries. Most of us know why the countries near the Arctic Ocean are popular in the first place. This is cross-country skiing and walking. But how to ski in summer, that's the catch, but even here the descendants of the Vikings found a way out - ski poles with rubber tips were taken.

The essence of walking is that the hands move alternately with the legs. With the help of sticks, the upper body is strongly worked out, in contrast to normal walking. This type can be more likely to be included in the category of "exercises for weight loss", because in an hour of such training, you can lose about 400 kcal. It improves the functioning of the heart muscle, lungs and strengthens the whole body.

Walking poles are not made from ordinary materials. Fiberglass and carbon are the main ingredients of this piece of equipment. The handles follow the anatomy of the palm and allow you to move without discomfort, and the carbon makes the sticks elastic. It is this elasticity that allows you to absorb most of the blows falling on your hands. To choose sticks, you need to use one simple formula: "human height" * 0.68.

What type of walking will help you lose weight, read below.

We'll warn you right away that you will need maximum output to achieve any results. Every day, a person trying to lose 2-3 extra pounds needs to walk at least 10,000 steps at a high pace. It takes approximately 12 minutes to walk 1 km.

To see the result in the mirror, you need to walk 12 km daily. Equip yourself in full - put weights on your legs and clothes in which you would be hot. If you want to diversify your workout, then you can climb the ladders, as this process also burns enough calories.

When you walk, you think a little about what you are doing, what your actions are aimed at, what you want to achieve. Energy walking is just the same meaningful and systematic movement of the body. During such loads, you should be as focused on the result as possible and articulate the goal to yourself. Feel the rush of energy, channel it in the right direction and focus as much as possible on what is happening.

We have considered all walking and their features. Do not forget that movement is life, and you need to live healthy.

Quite often in the morning or in the evening you can see people walking. There are many types of walking: regular walking, sports walking, wellness walking, as well as walking with sticks. In this article, we will take a closer look at what types of walking are, their characteristics, as well as the benefits and harm that they can bring to the human body.

Influence on the human body

The human walking technique is called the "double pendulum". During the forward movement, the leg that leaves the ground makes a movement (swing) forward from the hip. This is the first movement of the "pendulum". Then the foot touches the ground with the heel and rolls onto the toe - this is the return movement of the "pendulum". The movement of both legs is coordinated so that one or the other leg is always in contact with the ground. This is how walking differs from running - there is a ballistic phase in running, where both of the runner's feet are in the air.

Did you know? According to the calculations of scientists, even at the beginning of the last century, an ordinary person covered a path of 75 thousand kilometers on foot in his life. For our contemporaries, the pedestrian "life path" has been reduced by almost a third, its length is equal to 24 thousand kilometers.

Humanity uses in practice many types of walking (sports, health, healing, Scandinavian, etc.), and all of them are very beneficial to health.

Walking for even a minimal period of thirty to sixty minutes a day, five days a week, significantly reduces health risks and the chances of cancer, type 2 diabetes, heart disease, anxiety, and depression.

Life expectancy is increasing even in people who are obese or high blood pressure. Walking also improves bone health, especially by strengthening the thighs, and also lowers low-density lipoprotein (LDL) cholesterol and raises good high-density lipoprotein (HDL) cholesterol.

Important! Scientific research has shown that regular walking can also help prevent acquired dementia and Alzheimer's disease.

Benefit

Regular walking activities reduce the risk of these diseases:

• ischemic heart disease;
• strokes;
• diabetes;
• high blood pressure;
• bowel cancer;
• osteoporosis.

The general effects of walking on the human body:

• increases strength and endurance;
• trains and develops the muscles of the body;
• strengthens the joints of the lower extremities, which is the prevention of arthritis;
• promotes weight control;
• lowers blood pressure;
• significantly improves the condition of the cardiovascular and digestive systems;
• increases lung volume;
• increases life expectancy;
• reduces stress;
• improves memory;
• concentrates attention;
• increases learning ability;
• increases life expectancy;
• improves mood.

Harm

Since you can walk in different ways, some types of this physical education require quite a lot of energy from athletes, which can adversely affect the health of certain people.
The risk group includes patients:

• with cardiac diseases;
• having vascular disease;
• after suffering heart attacks or strokes;
• with high blood pressure;
• with any exacerbation of chronic diseases;
• with ophthalmic problems (glaucoma);
• with a lot of weight;
• with lung disease.

Important! People with the above diseases are contraindicated to even walk on the spot, so any physical activity should be discussed with the attending physician.

Potential harm:

1. If classes are irregular, or a person walks exclusively on smooth asphalt, not all muscles take part in the training process, which means that some muscles do not receive blood. This causes an increase in the cardiac load, and as a result, the occurrence of diseases. The most famous of these is varicose veins. To prevent varicose veins, walk on uneven surfaces (cobblestones, pebbles, paving stones). This "humpback" route is an excellent prevention of hypertension.
2. Walking pain may appear in the lumbar region, in the thighs, or in the calves of the legs. Such a nuisance can occur if, during a walk, a person maintains an incorrect posture, is overweight, sets too high a pace, or is shod in uncomfortable shoes.

Varieties of walking

Walking is divided into several subspecies:

1. Normal or normal- inherent in all people, but, nevertheless, it has a good effect on metabolism, as well as on blood vessels and cardiac activity. A normal walking pace contributes to the full load on the lungs.
2. Fast or high-speed- such movement has a positive effect on the development of muscles, since this type of walking activity involves moving in small steps. Fast movement is perfect for people who have had a heart attack but do not quit sports.
3. For recovery- this variety can be practiced both in the evening and in the morning, daily for 30-60 minutes. These activities do not require high physical exertion, but they raise mood and tone, and increase efficiency.

Important! When walking, it is desirablenot to talk so as not to interrupt breathing, and it is also necessary to control the heart rate. The normal heart rate for recreational walking activities is 95 beats per minute.

Walking techniques

The technique of movement affects the work of different muscle groups in different ways:

Did you know?The world's largest multi-day walking event is the Nijmegen International Four-Day March in the Netherlands. The birthplace of this movement is the city of Nijmegen, the first event was held in 1916. Depending on the age group and health category, pedestrians must walk 30, 40 or 50 kilometers every day for four days.

Wellness

Recreational walking - in this form, a person moves at a speed of 6 to 7 kilometers per hour. During movement, the pedestrian's pulse becomes faster, the movement of blood in the circulatory system accelerates and energy consumption increases.

The muscles of the hip joint and ankle are involved in the movement. The lungs are filled with more oxygen, since health walking is an aerobic exercise, it also improves muscle tone. Blood vessels and heart muscle become stronger and excess fat is burned. Doctors recommend walking at this speed for 30 minutes or an hour.
Another type of recreational walking is walking. Usually beginners start this way, especially if their physical condition is not very good (a long break in classes, suffered injuries or illnesses). Walking, pedestrians move in moderation, their speed does not exceed one and a half or two kilometers per hour. For example: this speed allows you to talk calmly, without breathlessness, while driving.

Sports

Race walking assumes that a pedestrian moves at a speed of at least 7 kilometers per hour, and professional athletes keep a speed of at least 15 kilometers per hour, using specially developed technical movements when moving.

This variety belongs to the Olympic track and field sports. The difference between sports walking and other types is that one of the athlete's legs is constantly in contact with the ground (a significant difference from running), and the lower limb, which is in the process of moving in front, remains straightened.
The sports style of health walks is suitable only for physically developed people, for beginners it is quite difficult.

Intraspecific sports differences:

• 20 km - distance for male and female athletes, to test the athlete's endurance;
• men's walking distance of 50 kilometers;
• covering distances of 400, 10,000 and 20,000 meters;
• competitions at a distance of 200 meters and 5 kilometers.

Scandinavian

Nordic walking or Nordic walking is a type of physical activity that is performed with the help of long, ski-pole-like long rests specially designed for pedestrians. Compared to normal walking, Nordic walking involves emphasizing the support pole with each step and is more intense. Nordic walking increases the body's energy consumption by 46% compared to walking without sticks.
The benefits of Nordic walking:

• stimulation of a healthy lifestyle;
• development of triceps and biceps;
• development of the shoulder and abdominal press;
• participation in the process of the heart muscles, which leads to a significant increase in the speed of the heart rate.

Did you know? Moscow parks such as Kuzminki, Fili and the park of the 850th anniversary of Moscow regularly host Nordic walking classes for the elderly. These classes are absolutely free, available to everyone and supervised by an instructor.

Nordic walking is divided into two streams: classes with telescopic poles and with fixed-length supports.

Energy

Energetic walking requires that the practitioner be sure to focus on this type of activity. The meaning of energy walking is reflected in the color palette, where the degree of energy consumed is determined by the color represented, that is, the warmer the color (yellow, orange, red, green), the more energy is consumed by the athlete's body.

Starting to walk, a person should mentally pronounce the name of the selected color and visualize how the color wave travels through the body, from the heels to the crown of the head and in the opposite direction. Usually, an energetic walking tour begins with visualizing cold colors, then gradually flows into a warm palette of shades. Experts say that the energy walking athlete physically feels the impact of each new shade and its energy.
When doing energy walks, we must not forget that they need to devote at least 30 minutes every day, as well as pay attention to walking correctly, with a good breathing rhythm and control of the heart rate. In no case should shortness of breath occur. Classes are held at a walking speed of 6 to 7 kilometers per hour, that is, one kilometer will be covered in 15 minutes.

Helpful Hints for Walkers:

Did you know?In order for a person to step by step become more and more healthy physically and mentally, the World Health Organization (WHO) recommends that people take at least 10,000 steps daily, which corresponds to a distance of 6.3 to 7.3 kilometers.

Important about sports shoes

Manufacturers give the best construction and technology to shoes designed for running, while for walkers, shoes are primarily made to look attractive.
To determine if these shoes are suitable for walking, it is helpful to remember three main qualities of walking shoes:

1. Flexible- sports shoes should bend and curl freely. If the shoes are too stiff, pedestrians may experience numbness in the toes, spasms of the calf muscle, or other health problems.
2. Flat- Walking shoes should have a relatively flat heel, although this cannot be judged by their appearance. There may be high heel to toe drops inside the shoe. For a pedestrian, a heel height of less than 8 millimeters is most suitable (in shoes or sneakers).
3. Padded heel- since pedestrians first hit the ground with their heels, they do not need a solid heel. The soft and low heel gives the shoe additional stability. Shoes with a hard heel are only useful for walking on uneven and hard surfaces.

Calculation of the optimal pedestrian load

The calculation is carried out according to the formula: "maximum heart rate during a walk" minus "athlete's age", the result obtained is multiplied by a factor of 0.65. The final figure of the calculations will be the required value of the permitted loads.
After 10 minutes after walking, the athlete's pulse should calm down and return to the value it was before the walk. Let's take an example: an athlete is fifty years old, at his age, the pulse should not increase above 110 beats per minute. And for a 35-year-old athlete, 120 beats per minute is the norm.

People tend to worry about their own health, which is why many people go in for sports. One of the massive and popular sports is walking, which can be performed in different techniques and at different speeds. For walking, impeccably flat paths of stadiums are not necessary; this sport can be successfully practiced both on sidewalks and on country roads.

Running is a compulsory discipline in many educational institutions, so each of us is familiar with it. It rarely happens that a beginner athlete studies theory thoroughly. Nevertheless, this is necessary, since, by studying the theory, we get an idea of ​​how our body works while running, and what processes occur during this. Of course, each type of running has a different impact.

Initially, all types of running can be divided into amateur and professional. It is clear that a beginner is unlikely to be able to run a marathon, and an athlete rarely uses light running techniques. Therefore, you need to select the type you need depending on your physique, physical fitness, age. Be sure to listen to your body.

Anaerobic and aerobic running

Before starting with the basic classification, let's clearly separate the concepts of aerobic and anaerobic running. Aerobic exercise is physical activity in which the body does not experience a lack of oxygen. During anaerobic exercise, we consume much more oxygen than we receive when we inhale.

Anaerobic running is more typical for professional sports. In conditions of hard loads, you can only run a short distance. Typically, this is an 800 meter race.

Now let's look at a description of each of the types of running. Among them:

• Easy
• Average
• Jogging
• Quick
• With obstacles
• Shuttle
• Relay
• In place
• Medium distances
• Long distance
• Marathon

Easy

Light running is a lot like race walking. Such loads are recommended, as well as for people who are overweight. Light jogging promotes a smooth transition to an active lifestyle.

Average

This type is the most common. Practically all non-professionals use it. Most people run their morning runs at a moderate pace. allows you to keep yourself in shape and gives a boost of vivacity for the whole day.

Jogging

Quick

Fast running is an anaerobic exercise. Races are carried out exclusively over short distances, which the athlete must run in a minimum amount of time. Despite the small length of the distance, the body gets tired quickly, so this type is used only in competitions.

With obstacles

Steeplechase or steeple-chase is one of the Olympic sports. It includes all kinds of obstacles, including a water pit. Of course, this kind of running can only be trained at specially equipped summer stadiums.

Shuttle

Shuttle running is well known to us from school physical education lessons. Although speed plays a big role here, it is mainly agility that trains. Shuttle running is characterized by fast starts and sharp turns, so injuries are not uncommon. To do it, you need to have good physical fitness.

Relay race

Relay is a team type of running. An unlimited number of people can participate. The classic relay race takes place at the stadium, one athlete must run a distance of 100 to 400 meters. Interestingly, in mixed relay races, there can be both men and women in the team.

In general, a relay race can be called any sporting event where participants pass a baton or an object that replaces it to a friend. It can be held both at the stadium and on the streets of the city, timed to coincide with any city event.

Men's relay in competition

In place

Running on the spot is good because you can train in any conditions and in any place. You perform the same movements as during normal running. However, this technique has disadvantages. Firstly, the load on the body is much less. Secondly, the lack of fresh air affects the quality of the run.

Medium distances

In professional sports, the average distance is between 800 meters and 2 miles. The pace remains fast enough, so beginners rarely undertake such training.

Long distance

Such loads are colossal for the body, therefore only professional athletes run long distances. The distance starts from 3000 km. and is theoretically limited only by human capabilities. There are a huge number of rules of running technique that must be adhered to throughout the entire race. In such races, the leaders are Kenyan and Ethiopian athletes.

Marathon

The marathon is the most difficult type of running. This is a race for a distance of 40 km. Only well-trained athletes can run a marathon.

Among the marathons, the most famous are Kosicky (Slovakia), Boston (USA) and Berlin (Germany).

Boston Marathon in the USA in 2014

Competitions

Since running is considered one of the most widespread and accessible sports, hundreds of competitions take place every year around the world.

The largest competition is the Olympic Games. They include several types of running, including middle distance, long distance, marathon, obstacle course, and fast running.

Recently, the colorful race has become very popular. This is a 5 km race. They are notable for the fact that throughout the race the participants are sprinkled with dry paints.

Watch a video of how the 2014 Moscow Marathon was held with 100,000 participants

Teaching children to run is not a difficult task. But, more and more realizing the importance of running for improving the health and physical development of students, I gradually become convinced of the difficulty of running fitness when working with the whole class.

Running as the basis of physical training with primary school students in physical education lessons

“If you want to be strong - run, if you want to be beautiful - run, if you want to be smart - run” - these wise words, carved on a rock in ancient Hellas, confirm that people have long known about the benefits of running. But now each student needs not only to know, but also to understand well how he affects the body. It is very important to develop in the child a conscious and daily need for him, like the need for food, sleep.

At present, physical culture and health-improving work with younger students should be built in accordance with the requirements of the Federal State Standard of Primary General Education. As a result of training in the second generation FSES, junior schoolchildren will acquire vital motor skills and abilities necessary for the life of each person.

Teaching children to run is not a difficult task. But, more and more realizing the importance of running for improving the health and physical development of students, I gradually become convinced of the difficulty of running fitness when working with the whole class. After all, the whole class enters the treadmill at the same time, and, naturally, the preparedness for running in different children is by no means at the same level. This is where the teacher is required to have serious knowledge of the fundamentals of children's physiology, the methodology for the development of motor qualities, the ability to use this knowledge in practice.

For several years I have carried out systematic purposeful work to improve the methods of running training of primary school students. For the students, I have highlighted the main types of running and running exercises. This is running alternating with walking (increasing it with the age of the child, starting from 1 minute); running accelerations (10-30 m); running from different starting positions; running with overcoming obstacles. All the proposed types of running are more in the nature of preparatory exercises.

And as my work experience shows , children have sufficiently developed abilities for significant long-term work, if it is done in lessons of moderate intensity. For example, students, when alternating between short-term running and walking, freely overcome 4.5 -5 km in a lesson. And with continuous running for 6-10 minutes. the guys ran a distance of 1.5 - 2 km. Basically, it can be noted that primary school students have good prerequisites for the development of endurance in running. Regular jogging in my lessons helps to increase the level of maximum oxygen consumption, improve the regulation of the heart.

Thanks to jogging, children increase the strength of their heart contractions and the amount of blood ejected, oxygen consumption decreases, and the work of the heart becomes more economical. Running exercises harden the will, bring up the ability to overcome difficulties, develop purposefulness.

Starting jogging training with primary school students, one should not forget about the need for a strictly differentiated approach to assessing physical capabilities.

At the beginning of the school year, I start jogging with exercises to strengthen the feet and to teach the elements of correct running. Foot strengthening exercises can help prevent ankle injury. I use walking and light running on toes, varieties of jumps: side steps, jumps in a squat on toes with turns to the right and left, moving forward with the right and left sides. I also include other similar exercises with different hand positions, which helps to maintain balance.

After several sessions in September, I test; determine the level of endurance development (running 4-6 m) and speed (20-30 m segments), as well as speed-strength qualities (standing long jump). Students who did not show satisfactory results on testing, I took under my control, gave them homework and carefully checked them.

To teach the correct running technique, I use exercises such as running at an even, calm pace with the feet off toe; working out high lifting of the thigh; in running "throwing" the heels back.

When exercising in the gym, I include a slow run in the introductory part, in the middle or end of the main part - running of moderate intensity (up to 4-5 minutes), submaximal and maximum (acceleration, relay races).

But most of all I use running in outdoor games: ("Owls", "Salki", "White bears", "Two frosts", "Geese - swans", "Fifteen", "Hares in the garden", etc. Regularly on In the lessons I spend relay races using sports equipment: balls, hoops, jump ropes, flags.

Of course, we must not forget that both in the gym and in the open area, running exercises must always be combined with jumping. I include in my classes more multi-jumps, jumping upwards, and getting suspended objects in a jump.

At the end of the school year (when entering an open area), I use basically the same exercises, but I increase the number of accelerations and runs of short, medium and long segments not at full strength. And, of course, I conduct the simplest running competitions and games.

In the process of playing and competitive activity, I use the skills of collective communication and interaction; children begin to understand the importance of physical education for health promotion, physical development and physical fitness. At the same time, I do not miss the opportunity to develop dexterity in students. During a long, even run, the children overcome an obstacle course consisting of gymnastic benches and sports equipment.

In the complex program of physical education, considerable attention is paid to various types of running training. This is not accidental, since in all the variety of means used in physical education there is, perhaps, no other that could compete with running. It is the simplest, most natural, accessible and comprehensive exercise that allows you to widely vary the amount of load on the body.

In working with primary school students, one of the goals of my work was and will be to create conditions that allow them to develop the need for physical activity and a healthy lifestyle.

Physical education teacher Mashtakova Olga Petrovna

MKOU Novobogoroditskaya secondary school Petropavlovsk district