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Walk-through is an activity for everyone. For those who plan to start running and for those who regularly play sports. Since it consumes a lot of energy and works out most of the muscle groups, walking is also a good way to lose extra pounds and get a nice figure.
Walking runis an activity that combines running and walking. More precisely - it is a run interspersed with a walk or a walk interspersed with running - depending on the ratio of run to walk. A person doing walk-walks during one training session smoothly moves from one activity to another, and as the training progresses, the participation of running in them increases. While at the beginning of the adventure with walking, walking is a major part of training, after a few weeks these proportions change and the trainee runs more than he goes, which proves his growing form and endurance.
Do walk-runs slim down?
When training jogs, you burn a similar amount of calories as when running. The walk-run is one of the most effective cardio workouts and a variation of intervals appreciated by trainers. In fact, the effectiveness of training, however, depends on a correctly designed training plan. People who start training walks require running, and in their case the first training sessions will not be too long, and the time advantage of walking over running will be significant.
What speaks for the choice of walking as a way to lose weight is that this activity is not very tiring for the body. This is a huge advantage, because many people are discouraged from running mainly because of too much effort. Additionally, walking is a sport that does not burden the joints and muscles as much as regular running.
The big advantage of marching is also the fact that everyone can do it, even those who so far had little in common with sport. That is why walking runs are so often chosen by people who are overweight, who cannot afford to exert too much effort on the body and strain their joints. Walking does not require great condition at the start, it is also not difficult, and the rational distribution of the proportion of walking and running makes it a relatively safe activity. Thanks to walk-running, the body regenerates faster after exercise, and the specificity of this activity means that the muscles and joints do not hurt as they do after a regular jog.
This is zit certainly affects better achievements - we cover greater distances without pain and minimize the risk of injury. To the advantages of walking, it is also worth adding the pleasure of practicing this sport, when we do not have to deal with an effort that exceeds our capabilities.
We only need good shoes and will to walk. Contrary to aerobic exercise, we do not have to equip ourselves with appropriate sports equipment or join a gym. A path in the park or a forest behind the house is enough to start training.
Principles of effective walking
1.The most important thing in jogging training is setting yourself goals - either distance or time. This makes it easier to make progress and change the proportions of running to walking, and then put more challenges ahead of yourself, such as longer distances or shorter time to cover the same distance.
2.If you start training walks and you do not have much experience in running, it is best to start with a longer walk and a shorter run, and from week to week extend the time / distance at the expense of walking.
3.For effective weight loss, it is essential to be systematic. The regularity of training is essential. From the very beginning, it is worth instilling in yourself the habit of training several times a week - at least 3 times.
4.As in every training, warm-up is very important here. Before starting the walk, the body should be warmed up with at least a short warm-up. Also, do not forget about stretching exercises at the end of your workout.
5.Check your heart rate during exercise. Imposing too much pace on ourselves and not listening to the signals sent by the body will force us to stop training. So it's best to equip yourself with a heart rate monitor and check it from time to time. Your heart rate value during an activity should be your normal aerobic value, i.e. 50% to 80% of your maximum heart rate. We calculate the maximum heart rate value by subtracting your age in years from 220.
If you exceed the indications, go to a walk and calm down your pulse. If you do not have this device, you should trust the signals that the body itself sends. Strong heartbeat, shortness of breath, clogging in the chest are some of the warnings that should not be underestimated. Even if we feel the power in the legs themselves.
6.Maintain a proper running posture during the walk. The spine must be straight, the head slightly upward and the arms slightly pulled back. Handsthey should be bent at the elbows (right angle) and work at the shoulders. Even when walking, you should do it with spring, so that when you go from running to walking, you do not suddenly change the way you move.
You must do itMarszobieg - sample training plan
At the beginning of the training, we do a short warm-up, first of all warming up the legs and hands. We start the training with a march. We never start with running. If we are novice runners, we first set an accessible goal, e.g. the length of the run or the distance to be covered.
In the beginning of training, the length of the run will be shorter than the march. You should choose an appropriate plan adapted to your own abilities, e.g. 2b + 8m (2 minutes of running interspersed with 8 minutes of walking), 3b + 7m, 4b + 6m. These proportions need to be changed over time.
In the following weeks, you can adopt the next targets: 5b + 5m, 6b + 4m, 7b + 3m, 8b + 2m. At the beginning, all training should last at least 25 minutes.
However, remember to include your well-being in the training plan. If the training is too exhausting, we go back to the previous schedule of the run and move on to the next stage only when the previous training method does not cause us any difficulties. With each training week, you should not only extend the running time and change proportions to walking, but also extend the duration of the entire training. When we are at an intermediate level, the total training should last about 70 minutes.
You should end your workout with a few minutes' walk, followed by some stretching exercises.