Normal walking also requires synchronized movements (not sudden)
Moderate but regular movement leads to the healing of the person (because then all the blood reserves that enter the bloodstream are activated). The consequence is better work of all organs in the body.
Even among the ancient Aztecs in Mexico and ancient Greece, walking was known as an easy exercise. Healthy walking helps the whole body by maintaining the active work of all functions and active lifestyles. There are virtually no age restrictions for this simple exercise. Today, lack of exercise is the main cause of most illnesses. It is especially important to revive neglected functions and activate the body’s natural reserves with muscle work. Healthy walking is therefore becoming an increasingly popular type of walking in many countries around the world and is constantly having more fans. This is one of the most affordable ways to increase physical activity and maintain and improve health. Usually, in conditions of dormancy, 2 to 3 liters of blood are dumped to persons (in whose body 5 to 6 liters of blood are circulating). This blood leaves the reserves during the walk and enters the bloodstream. The result is the activation of the cardiovascular, respiratory, nervous and muscular systems in the body.
Proper breathing is an important part of “healthy walking”
Choose a part of the path of a certain length and calculate the number of breaths during normal and accelerated walking. Try different types of breathing: breathe deeper, exhale longer than inhale, or exhale after a certain number of steps, for example 2 to 3 steps. Choose the most favorable combination at your discretion.
Load dosing is also important
An indicator of exercise intensity is heart function determined by pulse. It is important to know the maximum heart rate for each age group. Which must not be overcome when walking, but also a minimal pulse (below which there will be no functional improvement in the body). Therefore, feel the pulse during movement (on the wrist, carotid artery or temple). Stop and monitor your heart rate for 10 seconds. Multiply that number by 6 and you get your heart rate per minute. The maximum heart rate of people who engage in healthy walking is 220 minus the number of years. A significant increase in functional heart rate parameters was observed in people of different ages after 6 months of walking exercise. 134 beats / minute – for 20-year-olds, 128 beats / minute – for 30-year-olds, 118 beats / minute – for 40-year-olds, 108 beats / minute – for people over 65, which is 70% on average of the maximum value. However, the body reacts more efficiently if the heart rate is 80% of the maximum allowed frequency. The person should consider the state of health, subjective feeling and physical fitness when choosing the intensity of the load.
Movement control is part of the walk
During a healthy walk, a person should have his shoulders, chest and back retracted in a flat position, with his head correctly placed and without hunches. Walk with your whole foot (with the foot you stepped on) leaning on the heel-high base and touch the imaginary center-line with the front of the shoe. The supporting leg should be slightly bent at the knee. Straighten this leg when lowering to the ground because many muscles of the lower extremities are involved. When stepping, move this “back leg” lightly and gently forward on the ground without lifting the thigh up. It is important to have synchronized but not sudden movements. Actively “roll” and “sway” your feet because this speeds up your gait. Hand movements help maintain balance and regulate the frequency of steps. Faster movement is made possible by the arms bent at the elbow in relation to the constantly outstretched arms.
The fat melts just after 2 hours of healthy walking
The length of walking affects the burning of carbohydrates and fats in the body. Walking burns primarily carbohydrates at the beginning of healthy walking. Fat burning is slower, and only after an hour and a half to two hours of this physical activity — burning increases significantly. It is advisable for each person to perform a “healthy walk” at least once a week if they want to get rid of excess weight.