Sports walking wins round more and more admirers that is absolutely unsurprising, such type of a training has the mass of advantages. First, it not such injury-causing as other sports, secondly, suits practically all people and, thirdly, strengthens health and gives to a body necessary vitality. Let's learn how many sports walking can bring useful, we will consider its main pluses and minuses and also we will find out what muscles at the same time shake.
Walking on foot
Today most of us does not even guess that movement on foot is not only a way of overcoming a necessary distance, but also effective sports exercise by means of which it is possible to involve a set of muscles of the body in work.
Whether you know? The first-ever sports walking competitions were held in Great Britain in 1882, however the Olympic discipline it became only in 1932 at the summer Olympic Games in Los Angeles (USA).
Such loadings of an organism, first of all, play a huge therapeutic role at many chronic diseases.
Video: about advantage of walking
Pluses
Undoubted pluses of such exercises it is possible to call:
- lack of strict contraindications even at serious pathologies of health;
- an opportunity to lose the total weight of a body;
- lack of difficult techniques of performance of exercises;
- almost total absence of any additional monetary expenditure (except for acquisition of equipment and a pedometer);
- foot walks can be combined with excursion routes successfully;
- trainings are suitable for people with any sports level of training.
Minuses
You should not exclude also minuses of foot sports walks.
Treat them:
- considerable duration of each occupation (about 2 hours);
- high influence of weather on training process;
- need for periodic change of a route (otherwise trainings can quickly bother);
- long walks can cause sharp leg pains in unprepared athletes or lead to callosities.
However all these shortcomings are lost in the general palette of positive properties of sports walking.
What muscles work when walking
Today there are several directions at once in sports walking which help to work effectively a body and to remove excess weight.
However each of such directions influences a certain zone, involving the corresponding list of muscles in work. It is explained, first of all, by specific features of each separate exercise.
Fast
Fast walking represents movement of a body, intermediate on speed, between walk and run.
Learn more about advantage of fast walking.
In spite of the fact that such exercise is the simplest sports loading, at its performance at the average person about 200 various muscles on all body are considered involved.
The main loading at the same time is the share of muscles of buttocks, hips and the lower part of extremities (calves, tibial and kambalovidny muscles, sgibatel and razgibatel of toes). In addition in work at movement the fast pace involves muscles of a stomach, a waist and the top department of a back and shoulders.
Uphill or on a ladder
In this case at the person the same departments of a body are involved, as at a fast pace. The main working muscles are buttock, sural, tibial and kambalovidny, sgibatel and razgibatel of toes.
In addition muscles of a waist, a press, a back and a humeral zone get into gear. Movement uphill or on a ladder is considered one of the most effective ways to load a lower body to the maximum.
Read in more detail about advantage and harm of walking on a ladder.
At such walking the load of muscles of a press and the lower part of legs increases many times. At the same time not only decrease in body weight and combustion of subcutaneous fats, but also complex strengthening of muscle tissue is reached that gives to relief to legs, a press and a waist.
The Scandinavian
The Scandinavian walking is considered in the most effective way to burn excess amount of subcutaneous fats and represents the movement by means of specially developed sticks.
Only one hour of active Scandinavian walking gives the chance to burn about 700 kcal, at the same time about 90% of muscles of a body are involved in work. The main loading traditionally is the share of a zone of hips, buttocks, a shin and coxofemoral joint.
Get acquainted with technology of the Scandinavian walking with sticks for beginners.
Besides, when walking with the Scandinavian step deltas, scapular and pectoral muscles, a biceps and a triceps, sgibatel of joints of the upper extremities, stomach muscles and also the broadest muscle actively work.
On the place
Walking on the place is carried out as in gyms, and in the fresh air. During performance of such exercise often use extras. Among them the most widespread it is possible call various fitness supports, besides, this exercise can be executed also on the stepper (special exercise machine).
When walking on the place it is most effectively possible to load a quadriceps, a biceps of hips, muscles of buttocks and caviar. Muscles of a press, a back, a humeral zone and the broadest muscle as they play a role of stabilizers of position of a body are to a lesser extent loaded.
In spite of the fact that steps on the place are used in sports practice infrequently, they are the only way for only several weeks to bring a body into an optimum form.
We advise to learn more about advantage of walking on the place.
On the racetrack
The racetrack is considered the most successful alternative of walks for lazy. She allows to play sports in a pleasant atmosphere, even without going outside (in the presence of that the house). Under the influence of the exercise machine the greatest loading is the share of muscles of buttocks, hips and a shin. At the same time, unlike walks on foot, loading increases on sgibatel and razgibatel of legs, humeral muscles and muscles of a back.
The racetrack also involves in muscle work of a basin and a stomach which play a role of fixers of position of a body.
Important! It is possible to increase efficiency of occupations on the racetrack by means of increase in a tilt angle of the exercise machine. In that case, besides increase in load of body muscles, it is possible to improve a condition of joints and ligaments and also to increase the general endurance of an organism.
As it is correct to go for health of an organism
In order that sports walking was safe and affected an organism as it is possible more effectively, it is necessary to adhere to the following recommendations:
- classes need to be given only in sports equipment and comfortable footwear (the insole has to have surely the anatomic form);
- it is daily necessary to pass not less than 5 km (10 thousand steps) in the improving purposes, for weight loss it is necessary to increase this indicator to 7–8 km;
- walk needs to be begun at moderate speed, and to the middle of a training it surely should be increased;
- the qualitative training has to continue for not less than 1 hour of the continuous movement;
- the most favorable time for classes in combustion of fat the morning is considered, thus, it will be possible not only to train muscles, but also at system performance to improve metabolism;
Important! During sports walking the case needs to be held directly, without bending forward.
- it is necessary to resort to evening lessons in case of the all-strengthening measures directed to normalization of nervous activity and a cardiovascular system;
- at trainings in the fresh air it is necessary to change periodically a route, otherwise sports activities can bother over time.
Video: as it is correct to go Walking is quite effective way of an active training of all organism. Such exercises involve a large number of muscles of all body, at the same time the main loading is the share of its lower part.
Whether you know? In spite of the fact that movements with sticks on the difficult relief area it was used by the person from antiquity, Finland is considered the official homeland of the Scandinavian walking. In the thirties the 20th century Finns massively began to use this discipline for training of athletes-skiers.
Today sports walks on foot gain great popularity, they suit people of any gender and age, at the same time demand the minimum physical training.