Everyone knows that walking enhances the health of women. Intensive walking is perhaps more useful than jogging. When walking, the spine does not experience shock loads. And the muscles get enough tonus. In addition, there is no need to break the habitual way of life.
Sport that does not require training. Specialists in the field of sports and fitness are called walking the ideal sport. Walking has many advantages:
- Her movements are most natural for the body.
- Does not require special training.
- Does not require special equipment.
Can be practiced anywhere.
- And no less important: it's all free!
What is walking? It's not just a long distance marathon. First of all, it is a pleasant walk in the city park or a hiking tour in the bosom of nature that strengthens the health of women. The main thing is fresh air and a good mood.
Walking makes you thinner. Did you know that our ancestors were much thinner than we are at the same age. Thirty years ago people went on business on foot. Adults - to work or to the store. Children, especially in rural areas, went to school for many kilometers. And this was considered the norm. And we? In the nearest store we go by car. We are ready to stand for half an hour to drive one stop by public transport. Traffic jams have become an integral part of the city's landscape. One must be physically active not only in the gym, but also in everyday life.
Like any sustained physical activity, walking, pushing the body - burns calories. Fats, carbohydrates and protein are converted into energy, and not stored in fat stores. If you are walking regularly, your weight should decrease. To walk was effective, you must maintain the necessary pace. It should be twice the speed of walking in normal mode. And be between 7 and 9 kilometers per hour. Only in this mode the body will look for additional sources of energy, and burn fat stores.
Walk raises the tone. Walking imperceptibly "redraws" the silhouette. Forms of thighs, buttocks, arms and shoulders become smoother and more pleasing to the eye. When walking, the heart beats faster, but without extreme loads. A number of studies have shown that fast walking by 50% reduces the risk of getting a heart attack. And all this pleasant event is held without the risk of injury to yourself. In addition, unlike running, walking does not hurt the joints and strengthens the health of women.
Walking strengthens the immune system. Intensive walking stimulates blood circulation. Blood supplies more oxygen and nutrients to the internal organs. The additional effect of oxygen helps the immune system. Free radicals are excreted from the body, and immunity against diseases increases. Curious scientific studies on the use of walking for women's health were held in Boston (USA). Two groups of women who survived breast cancer were examined. Some were engaged in walking, while others were inactive. It turned out that women who regularly walk 3-5 hours a week are 50% more likely to survive.
Walking strengthens the bones. At least half an hour a day walking classes are perfectly protected against osteoporosis and arthritis. Moderate loads when walking are the most important means to maintain bone density at an appropriate level. And unlike running does not lead to painful discomfort. The mechanism of interaction is this: the muscle mass creates pressure on the skeleton. Bones react to increasing muscle pressure by enhancing bone tissue regeneration. The metabolism is accelerated, and the lack of calcium is replenished much faster. In addition, walking keeps the flexibility of the body and trains the vestibular apparatus.
Walking improves mental state. An experiment was conducted. Women, susceptible to depression and stress, were instructed to walk 3-4 times a week for 30 minutes. It turned out that walking has a very positive effect on mood and self-confidence. The secret is simple, fast walking causes the secretion of hormones of joy - endorphins. These natural antidepressants reduce the psychosomatic manifestations associated with depression. Diminished manifestations such as sleep disturbance, fatigue during the day, craving for food.
It is possible to engage in health-promoting women at any age. A tracksuit, comfortable shoes and a good mood - that's all that is required for classes. If there is free time, it is better to go out of town, there is cleaner air. And on weekdays the shady paths of the city park are perfect. You should not "walk" along the road. With intensive movement, breathing quickens, and a lot of dust, soot and exhaust gases enter the lungs.
Recently walking by popularity bypasses jogging. It turned out that the craze for running (especially in the United States) does not work. Monotonous shock loads for a long time lead to problems with the spine and joint injuries. And when walking, such problems do not arise.