- January 22, 2025
As many as 10 000 steps, that is about 6-8 km a day - such a distance a healthy person should travel every day. Walking is one of the cheapest and least demanding types of physical activity. There are no restrictions and no special predispositions are needed. Thanks to walking, we can improve both our condition and our health. This activity stabilizes blood pressure, oxygenates the body, lowers bad cholesterol levels, strengthens and slimmes muscles, improves blood circulation and heart function, reduces stress levels and burns calories. How to walk to improve your health and fitness?
- As far as walking efficiency is concerned, we should pay attention to changing the pace of walking. These are the so-called intervals. Thanks to them we can increase our endurance, efficiency and at the same time lose a few kilograms - says newsrm.tv Magdalena Hertel from BTL Polska.
What is interval training? This is an interweaving of sections covered by a faster and slower march. If you are already able to walk for an hour without a break, incorporate 3-4 quick march phases into your training, keep up the pace for 5 minutes. You will notice the effects already after the first session. This will improve your stamina, so you'll start walking faster and longer, saying goodbye to your breathlessness!
The basis for this is fast march techniques, i.e. proper work of feet and hands. You should also pay attention to your upright silhouette and try not to lean forward. Disregarding this rule can result in blocking your breath and catching a colic - a real nightmare for any athlete!
Look out for your legs
There are two ways in which movement can be speeded up significantly. The first is to increase the frequency of steps. Pay attention to the correct rolling of the foot. Try to do more steps, remembering to push your fingers away more strongly. This will increase the dynamics of movement.
Another way is to increase the scope of the step. Focus on extending the step and you'll be surprised by the effects! In this case our heart will work faster. If you feel breathless, return to a rhythm that was more comfortable for you. To increase the range of movement, put your hips into operation. It is important that they remain stable as an extension of leg movement. This technique also allows for faster strengthening of the buttocks and back of the thighs.
Work with your hands
It may seem surprising that hands really help while walking! They work like pendulums. In order for them to perform their role, they must be bent in the elbows at right angles and the hands must be rolled up in fists. The movement itself is done loosely and freely.
Enjoy it!
The right way of walking can improve health, provide a slim figure, and improve well-being. It is worth remembering, however, that in order to be effective, such an activity must be carried out regularly and with the use of an appropriate technique. Following the above tips, you will soon be able to match Robert Korzeniowski!
