Walking is a sport that has many positive and healthy effects. The easy learnability makes them attractive for the physically inexperienced and seniors. Walking is perfect for beginners. In addition, positive effects on the cardiovascular system and an improvement in physical performance through "walking fast" can be achieved.
Effect of walking
Walking, the forced, brisk walking with arms, is fun and trains endurance, strength and coordination. The leg and buttocks muscles are strengthened and a better muscle tone is achieved. This can lead to increased resistance to ligament and joint injuries. As the thigh muscles are built up by exercising this endurance sport, knee and hip joints are increasingly relieved.
Walken trains the regulation and adaptability of the cardiovascular system and is a good preventive measure against physical inactivity. Depending on the frequency, duration and intensity of the training sessions, it can contribute to weight loss.
Walking: Ideal for beginners
The fast, sporty walking, which distinguishes the sport of walking, is carried out without the typical for the competitive sport "walking" hip-dumbbells. Walking is an entry-level sport, so ideal for beginners, It is learned quickly and does not require complicated technology.
This way, seniors can become active again. Joints, tendons, ligaments and spine are less stressed in this sport than jogging.
The right walking technique
At the beginning of a walking training session are stretching exercises. They make the muscles warm and ready to go. Pay attention to smooth flowing movements and an upright posture during training. The sternum is lifted slightly forward and the trunk is stretched automatically.
Of course, the arms resonate with the body and support the footwork. Shoulder and neck muscles are kept loose, the feet unrolled over the entire sole of the foot. With stretching exercises, the training session is then ended again.
10 tips for walking
- moderate pace at the beginning
- Put on heels with knees slightly bent
- Roll feet over the entire sole of the foot
- If possible, set the tips of the foot in the direction of walking
- Anwinkeln arms and swing sideways
- Arms swinging in opposite directions (right leg, left arm)
- consciously inhale and exhale
- about 4 to 5 meters looking forward
- Let your shoulders hang loose
- Raise chest
Assess load correctly
At the beginning of the training, the load must be dosed correctly. Under no circumstances should newcomers overestimate their performance. Anyone who has not been physically active for a long time can obtain security from a doctor's performance check. The general rule is that it is not sensible to demand maximum performance from the body at irregular intervals. It is better to train regularly at a medium load.
Every athlete has to find his own pace while walking and get involved based on the pulse rate, The maximum pulse rate is calculated from 220 minus age. Beginners should aim for 60% of maximum heart rate, advanced 70%.
Rest for the soul
This rather gentle sport is practiced outdoors. So it also has a relaxing effect on the soul. Everyday stress factors such as hectic, anger and irritability can be better addressed by the achieved mental relaxation. Choose walking routes with low noise and exhaust emissions.