Walking is a physical activity accessible to everyone. In its fast version it gets a sporty character, but that does not make it more complicated, but more useful.
Question of rhythm
Walking is considered fast when walking at speed of about 1.5-2 km per quarter of an hour or 6-8 km per hour. At this speed it becomes a sport. If it is even faster – up to 15 km/h, it becomes a true athletics discipline, but the movements are not natural, and are specially made.
Fast walking – just health benefits
The big advantage of fast walking to running is that the body doesn’t suffer from the impact of the feet to the ground. So the joints are protected from vibrations.
Walking is a complex physical activity that enhances stamina and health. Depending on the speed, it engages more or less the whole body. Faster paced walking mobilizes the cardiovascular and respiratory muscles and joints. It stimulates blood circulation and strengthens the heart muscle.
The fast pace walking is an exercise for the lungs. It tightens the legs and buttocks muscles. If you are using sticks typical of Nordic walking (which are used in the summer for various types of terrain) it also activates the upper body.
More muscle mass – more burned calories! Like any sport, fast walking strengthens the muscles and helps to burn the calories. At a speed of 6-8 km per hour you can burn 250 calories. The important thing is to do it regularly – several times a week, gradually extending the time in order to maintain optimal weight.
The back is straight, pelvis – slightly carried forward, chest muscles are tight, shoulders – slightly relaxed, head – raised and eyes – looking far ahead.
The arms that balance the body’s position, are moving up to 90 degrees to the torso line, the fists are clenched, but without tension.
Too big steps stop momentum. To increase speed, do smaller, but faster paces.
You must reduce the yards if your head gently sways when walking or you feel a stretch in the leg that is in front of the other.
Place the heel first and then gradually the whole foot to the toes.
Make the most of the calf muscles to facilitate moving forward.
Inhalation and exhalation should be deep and rhythmic.
Proper breathing rhythm is one that doesn’t make you breathless while talking.
Invest in stable, comfortable walking shoes – they have better support for the foot and ankle and softens the step without causing spring effect.
Sports shops will advise you what model to choose.