Walking is a sport that has many positive and health-promoting effects. The ease with which it can be learned makes it attractive even for the athletically inexperienced and seniors. Walking is therefore ideally suited for beginners and those who don’t like sports. The “fast walking” can have positive effects on the cardiovascular system and improve physical performance. What to consider when walking, you can learn here.
Effect of walking
Walking is forced, brisk walking with the use of arms, which means that the arms are bent at the sides and swing along with the walking. If poles are used in the process, the sport is called Nordic walking.
Walking offers many advantages: It is fun and trains endurance, strength and coordination. The leg and buttock muscles are strengthened and better muscle tone is achieved. This can develop an increased resistance to ligament and joint injuries. As thigh muscles are built through the practice of this endurance sport, knee and hip joints are increasingly relieved of stress.
Walking: ideal for beginners
The fast, athletic walking that characterizes the sport of walking is performed without the hip wobbling typical of competitive “walking” sports. Walking is an entry-level sport, so it is ideal for beginners. It can be learned quickly and does not require complicated techniques.
So even seniors can get active again. Joints, tendons, ligaments and spine are less stressed in this sport than in jogging.
The correct walking technique
At the beginning of a walking training session are stretching exercises. They make the muscles warm and ready to go. During the workout, you should pay attention to smooth flowing movements and an upright posture. The sternum is lifted slightly forward to the top, and the torso is automatically stretched.
The arms naturally swing with the body and support the leg work. Shoulder and neck muscles are kept loose, and the feet are rolled over the entire sole of the foot. Stretching exercises are then used to end the workout session again.
10 tips for walking
The following tips will help you perform walking properly:
- Moderate pace at the beginning
- Place heels with knees slightly bent
- Roll feet over the entire sole of the foot
- Set foot tips as far as possible in the direction of walking
- Angle arms and swing along sideways
- Swing arms in opposite directions (right leg, left arm)
- Consciously breathe in and out
- Look forward about 4 to 5 meters
- Let shoulders hang loosely
- Lift chest
Assess load correctly
At the beginning of training, the load must be properly dosed. Under no circumstances should beginners overestimate their performance capacity. Those who have not been active in sports for a long time can gain security with a performance check at the doctor. In general, it does not make sense to demand maximum performance from your body at irregular intervals. It is better to train regularly at a medium level of exertion.
When walking, every athlete must find his or her own pace and use the pulse rate as a guide. The maximum pulse rate is calculated from the formula: 220 minus age. Beginners should aim for 60% of the maximum pulse rate, advanced athletes 70%.
Walking as recreation for the soul
This rather gentle sport is practiced in the great outdoors. Thus, it also has a restorative effect on the soul. Everyday stress factors such as hectic, anger and irritability can be better countered by the mental relaxation achieved. To do this, look for walking routes with low noise and exhaust pollution.
