Walking: performance technique, benefits and harms of walking

Race walking is a compulsory discipline of the Olympic Games. Like running, it gives a full-fledged cardio load on the body, promotes weight loss, and improves health. If you carefully study the technique of performing sports walking, it will become clear that it is completely different from the usual. There are a number of features that distinguish it from running or walking.

Doctors recommend practicing such walking for overweight people, since any other types of physical activity are contraindicated for them. Despite the seemingly gentle effect, these workouts provide a full-fledged health effect and help you lose weight perfectly.

Differences between walking and running

In the article, we will consider in detail what benefits and harms to the body do sports walking, but first, we will figure out how it differs from running.

1. Technique for performing the exercise. During the movement, one foot of the athlete always touches the ground, and this condition is stipulated in the rules, and its violation during the competition will result in disqualification. During the run, after the push, both legs for a short period of time, as if in flight, do not touch the floor.
2. The starting position of the runner is different - in our version, the body is kept straight, and when running, a low start is allowed;
3. The position of the legs changes during the exercise - in running, the legs are bent at the knees, while walking, the athlete must step on a straight leg;
4. Of course, the speed of movement differs - professional runners reach a maximum speed of 30 km / h, while the average speed of a sports stride is 10-12 km / h.

We recommend watching video lessons of walking techniques - they can be found on Youtube or any other video hosting. This way you will be able to visually see how professional athletes walk.

Execution technique

In race walking, a person's speed in km per hour is approximately 10 km / h, and professional athletes can accelerate to 16 km / h. Competitions are usually held in an open area, and if weather conditions do not allow, in an indoor stadium or arena. If you are interested in whether it is possible to practice race walking for weight loss at home, we will answer that it is advisable to do it on the street. You must understand that you must have enough space to accelerate, but if your square footage allows it, go for it. After all, this is a great alternative to running for weight loss.

So, now you know how race walking differs from ordinary walking, and now, let's look at the main points of the correct technique for its implementation:

1. At the start, the body is kept straight, the gaze is directed forward;
2. The arms are bent at the elbows at a right angle and held freely, without tension. During the movement, the hands help the athlete, moving to the beat of the steps, back and forth;
3. It is important to observe the rule of touching the floor with one foot - if the separation of both legs is fixed, you will be removed from the competition;
4. The leg on which you plan to take a step should be strictly straight until the foot touches the ground. Sharp knees while striding are a severe violation of technique.

These are all the basic requirements for technology. We will continue the study of sports walking with weight loss techniques for beginners, namely, how to lose weight using this discipline.

Is walking a weight loss tool?

This sport is an effective tool in the fight against extra pounds, moreover, it is one of the least traumatic. And also, it is allowed to very fat people. The basics of the technique and rules of sports walking, if the goal is to lose weight, are the same as those of people involved in this sport professionally, so study the previous section thoroughly.

Remember the following guidelines:

• Any workout always starts with a warm-up;
• Completing the lesson with stretching and breathing exercises (can be replaced with meditative walking);
• Start at a calm pace, gradually increase your speed;
• Maintain the correct torso position and follow the technique;
• Drink the water in slow sips during your workout. It is best to quench your thirst before and after class;
• Choose the right sports equipment and running shoes (lightweight, with a springy sole and flexible toe, and for the cold season - a winter version);
• Inhale air through your nose and exhale through your mouth;
• Make sure that the last meal before training was at least 2 hours;
• Stick to the training program, do not skip, exercise well;
• The average duration of a workout is 50-60 minutes, you should do 3-4 times a week.

Even if you have mastered and successfully practice different types of sports walking, do a lot and for a long time, but, at the same time, do not eat correctly, do not expect the result. It is important to adhere to a low-calorie, but balanced diet - in this case, the scale mark will certainly move to the left.

Kinds

We studied what race walking is and how to walk correctly, but we did not consider its varieties. Let's list them briefly:

1. Slow pace - speed, about 80 steps per minute;
2. Medium - 120 steps per minute;
3. Athletic - 150 steps per minute. At this speed, one kilometer is covered in 7 minutes. This is the pace that is considered ideal for long-distance competition;
4. Fast pace - only experienced athletes practice it, their average speed reaches 10-16 km / h.

Benefit and harm

It is not at all necessary to practice this sport professionally in order to achieve results. Many today practice the discipline for health purposes, in order to tighten the figure, improve health, and warm up. Let's take a look at the benefits of race walking, even if it is unprofessional:

• Normalizes the activity of the cardiovascular system;
• Trains breathing apparatus;
• Stabilizes the digestive system;
• Relaxes, helps to cope with depression;
• Promotes weight loss;
• Helps maintain muscle tone.

Race walking is unlikely to harm, because it is considered one of the safest sports, however, if you have contraindications for health reasons, harm is possible.

In what cases is such physical activity prohibited? With arterial pressure, exacerbation of chronic diseases, with disturbances in the work of the heart, with diabetes, problems with the retina of the eye, ARVI, after a heart attack or stroke.

Preparation rules

We have studied the main characteristic features of sports walking, and now let's talk about the preparation process.

• First of all, as mentioned above, you should buy good equipment that does not hinder movement, comfortable and convenient. Particular attention is paid to high-quality running shoes;
• Secondly, think about where you will study. A park with a lot of greenery is ideal;
• The last meal before training should be 2-3 hours;
• buy useful gadgets to receive signals from your body in time. For example, buy a running watch, it will be very useful for this type of activity.

So that you don't get bored, take a player with your favorite tracks with you. It has been proven that an athlete's endurance is increased by as much as 20% when he exercises with music!

So, now you know how to properly engage in weight loss race walking and are well acquainted with the execution technique. We hope that training will give you pleasure, because unlike running, it is a little easier, due to less stress on the legs. Remember about the phases of walking - start slowly, gradually accelerate, and closer to the end of the distance, slow down. If you learn how to properly organize your classes, follow the schedule strictly, and give your best, the result will not be long in coming. Good luck on the treadmill!

Watch the video: Mayo Clinic Minute: Brisk walk helps womens hearts (June 2025).