Walking is perceived by us as something simple and ordinary. Nevertheless it is a great way to improve a figure, to strengthen a cardiovascular system, to raise a tone of muscles. The efficiency of walking will be maximum if to buy the racetrack for these occupations.
What muscles work
First of all we will consider what groups of muscles are involved when walking. This type of physical activity belongs to aerobic, for obtaining energy consuming oxygen. Respectively, in the course of the occupations the ability to acquire oxygen from air develops, so, the cardiac muscle becomes stronger.
Learn what muscles work when walking in different ways.
Actively also muscles of hips — quadriceps (responsible for extension of knees and a bend of a leg in a coxofemoral joint) and also a press work. Racetracks of new generation allow to establish a tilt angle that gives the chance to work biceps, buttocks, calves and even shoulders.
Advantage and contraindications
Thanks to such trainings it is possible not only to lose weight, but also:
- to strengthen ligaments and joints;
- to increase the general endurance of a body;
- to provide prevention of diseases of cardiovascular and respiratory systems;
- to improve work of nervous system and mood;
- to increase immunity.
And all this without excessive tension, at any convenient time, with an opportunity most to regulate loading. There are no age limits. As for future mothers, on a question whether the pregnant woman can be engaged in walking on the exercise machine, only the doctor is capable to give the answer. In general, there are no contraindications for this purpose, but everything is individual.
Learn, than fast walking, on a lap, on the place, on a ladder, on buttocks, Scandinavian is useful.
There is a number of diseases at which the similar physical activity is under a ban:
- stenosis of the mitralny valve;
- heavy degree of hypertensia;
- stenocardia;
- severe defeats of the musculoskeletal device;
- complications of varicose veins (thrombophlebitis).
As it is correct to go on the racetrack
First of all it is necessary to decide on the choice of the exercise machine. Racetracks can be mechanical, magnetic and electric.
- Mechanical allow to choose inclination level, read out pulse, report training time, speed and the passable distance.
- Magnetic comprise the additional braking system for more comfortable occupations.
- Electric paths are good the fact that they can independently change the program, proceeding from your indicators. Besides, they do not create any noise and easily develop.
Important! People with problem joints are recommended to choose the electric treadmill. Unlike mechanical, it does not create big loads of legs thanks to an electric motor.
It is necessary to check also before purchase a covering. It should not be too soft, otherwise will quickly become useless. But, at the same time, too hard coating will bring discomfort.
It is better to give preference to golden mean. Ideally the surface has to possess depreciation. For safety and prevention of injuries the wide and long cloth will be suitable for beginners. Having put the exercise machine at home, you should not hurry to start active trainings at once. At first it is necessary to make small warm-up lasting 5-10 minutes. It includes an extension of gastrocnemius muscles and hips by means of superficial squats and attacks and also easy exercises for a warming up of knees and an ankle.
You remember the drinking mode. It is recommended to sip usual drinking water each 10–15 minutes during all occupation.
Important! It is necessary to be engaged on the racetrack surely in sneakers. Trainings are barefoot very harmful to a backbone.
The fundamental principle of walking on the racetrack is the constant length of a step. It is necessary to keep up with the identical length and the uniform pace. Further we will study other important parameters affecting efficiency of occupations.
Tilt angle
To increase loading, so, and expenses of energy walking on a path with a certain inclination will help. Experts recommend to alternate walking uphill at low speed and more intensive trainings, but on a plain surface (kind of interval walking). For beginners it is better to establish a tilt angle in 3–7 degrees. In different paths the maximum corner varies from 6 to 15 degrees.
Whether you know? Sometimes this indicator is expressed as a percentage, but it not the same. It is necessary to transfer percent to degrees by means of mathematical converters.
Frequency and duration of occupation
Usually all beginners are concerned by a question how many it is necessary to go to lose weight. Duration of occupations at first has to be no more than 10-15 minutes. Gradually increasing time of trainings and watching health, we come to optimum duration — 60 minutes.
It does not make sense to be engaged less because process of a zhiroszhiganiye begins in 30–40 minutes of physical activities. Longer occupations lead to process of dissimilation in muscle fibers and are useless for weight loss.
For achievement of the best result it is regularly necessary to train, but 4–5 times a week are not more often. Daily occupations will not bring the expected benefit but only will result in overtraining.
Pulse and speed
Heart rate during the occupations, certainly, is connected with efficiency of the last for weight loss, though is not the only factor. There is a formula allowing to calculate optimum pulse for weight loss during the sredneintensivny trainings. For calculation it is enough to know your maximum pulse (from 220 take away your age) and pulse at rest.
The formula looks so: ((ChSS max is rest pulse) * 0.6)) + rest pulse. The received value of pulse has to be observed at you during the training, except for the first and last five minutes.
Whether you know? It is possible to determine temperament of the person by pulse. At melancholiacs it averages 83 beats per minute, at choleric persons — 76–83, at sanguine persons — 68–75, and at phlegmatic persons — 67.
At the beginning of the training session the speed of walking can be no more than 4 km/h, and then gradually increases.
Breath
Breath has to happen with the participation of the lower diaphragm (i.e. a stomach) and to be deep, quiet and uniform, it is desirable through a nose.
There are two ways of breath when walking on the racetrack:
- four-stage (four short breath and exhalation)
- two-level (two short breath and exhalation).
Each action is made at one step. It is impossible to allow appearance of short wind. If it after all arose, it is necessary to stop, most deeply to inhale both also strongly and quickly to exhale. For prevention of short wind it is necessary to increase gradually speed and not to talk during the cardiosession.
Pay attention to cardiotrainings for weight loss.
The program of occupations on the racetrack for weight loss
Besides a usual step on a plain surface there are versions of interval schemes. For example, such:
- 5–10 minutes of warm-up walking with a speed of 4 km/h.
- Inclination 3–6 °, the same speed within 5 minutes.
- Intensive walking at the speed of 7 km/h for 2 minutes.
- To repeat the 2 and 3 points several times.
For beginners it is possible to use the interval scheme without inclination:
- The first 10 minutes to go with a speed of 5-6 km/h.
- After that to pass to the speed of 8-9 km/h and to keep so 4 minutes.
- Then 2 more minutes of fast walking with a speed of 10 km/h.
- To repeat all pieces 3–4 times.
The interval scheme without inclination for those who already have experience in such trainings, can look so:
- 5 minutes at a speed of 4 and 6 km/h.
- Then 5 minutes at high rates of 8 and 10 km/h.
- To repeat these 2 Paragraphs 3-4 of time.
For advanced users such type of trainings as walking with weighting during which dumbbells are used (initial weight — no more than 1 kg) is thought up.
As it is correct to go on the racetrack: video Walking on the racetrack — simple and surprisingly effective way to get rid of excess weight and to strengthen health. But all this on condition of observance of certain rules and regularity of trainings.
Responses
Occupations on the racetrack are very useful provided that you will keep to a diet. It is important not to be overloaded and not to set the purpose to lose weight quickly. Personally I now by means of walking on the racetrack (I go one and a half-two hours with with a speed of 5-7 km/h) in one and a half months dumped 5 kg while a diet at me not really strict. So in this case the main thing to find the speed trainings and the correct diet.
Kostya __ 2009
http://fitnessrevue.ru/forum/index.php/topic/24-%D1%85%D1%83%D0%B4%D0%B5%D0%B5%D0%BC-%D0%BD%D0%B0-%D0%B1%D0%B5%D0%B3%D0%BE%D0%B2%D0%BE%D0%B9-%D0%B4%D0%BE%D1%80%D0%BE%D0%B6%D0%BA%D0%B5/page__st__40__p__2213#entry2213
half of hour for a start normally, then it is possible to start walking gradually with a weight i.e. for example with small dumbbells, effect for weight loss och. noticeable, but I will repeat, with dumbbells it is necessary to begin gradually.
Guest
http://www.woman.ru/health/health-fitness/thread/3850199/1/#m16157688