How to increase the speed of race walking. Race walking as a source of health

But if you want to achieve a greater effect, try race walking. This view aerobic exercise allows you to burn calories faster and injure your joints less than jogging.

In a nutshell, the essence of race walking is to move quickly without breaking into a run. The main rule is that one of the feet must be in contact with the ground at all times. The step during such walking is slightly longer and noticeably faster than during a regular walk. The speed is usually between 5 and 9 km/h.

Calorie consumption

The number of calories you burn depends on your weight, duration of the workout, pace of walking, and intensity of arm work.

A person weighing 70 kg, walking at a speed of 9 km/h on level ground, burns approximately 440 kcal per hour - about the same as when running slowly. People with greater mass bodies burn more calories during any physical activity, and those who weigh less, accordingly, do not reach this figure. To increase the load, you can run on hilly terrain or on an incline treadmill.

If you increase your walking pace, the number of calories burned will increase slightly. To get more noticeable results, it is better to increase the training time.

Advantages

Race walking several times a week has many benefits. Studies have shown that women who walked one to three hours a week had a 30% reduction in the likelihood of developing coronary heart disease and myocardial infarction, compared with women who walked. sedentary image life. Women who walked 3 hours a week were 35% less likely to develop heart disease. Walking for 5 or more hours a week reduces this risk by 40%.

When race walking, the muscles of not only the lower but also the upper half of the body are trained, especially the muscles of the back, shoulders and arms.

The risk of injury when practicing race walking is minimal, since here, unlike running, the foot does not hit the ground. According to some data, when running, the load on the foot is three times greater than body weight, and when walking, this load is reduced by half. Maintaining correct posture while walking also reduces the risk of back pain.

Race walking lasting 20-60 minutes a day three or more times a week, like others aerobic training, relieves stress and has a positive effect on the psychological state.

Other advantages: race walking does not require large financial expenditures. You don't need partners or a team. All you need is a pair of comfortable sneakers and a place to practice (park, path, alley, treadmill or yard).

Flaws

When walking slowly, it is difficult to achieve the same heart rate and health benefits. cardiovascular system, as with other types aerobic exercise.

Where you live and work may not have a safe place to walk. long distances. In the absence of a treadmill, the class schedule can be seriously affected by bad weather. Another problem is that many people consider race walking to be a boring, monotonous activity.

If you wear shoes with thin, worn-out soles, or if your sneakers don't support your arch well and hang loose on your feet, you may experience foot pain.

If you usually wear shoes with heels higher than 5 cm, you may experience heel pain when switching to running shoes.

Who can do race walking?

The main beauty of race walking is that anyone who has not lost the ability to move can do it. Race walking is an excellent form of joint family leisure.

Before starting training, be sure to consult your doctor. A relative contraindication to race walking is flat feet. With this pathology, body weight is distributed incorrectly during walking, and this can lead to the development of plantar fasciitis and pain in the foot.

Race walking training

Many people study on their own brisk walking, picking up the pace normal walking and waving his arms more intensely. If you want to improve your technique, contact an instructor or read specialized literature.

The technique of race walking is not so simple. Here you cannot push off and fly through the air the way a runner flies. The peculiarity of race walking is that the supporting leg remains straight from the moment it touches the ground in front of you until the moment you carry your body through that point. Athletes also make strong swinging movements with their arms and rhythmically, in a peculiar manner, swing their torso and pelvis.

Important for race walking correct posture. The torso is held straight, but without tension. The steps are uniform, the movement is carried out by the hips, which move in the horizontal plane with a very small vertical moment.

Consult your doctor. This is especially important for patients with coronary heart disease, bronchial asthma, overweight, as well as for those who have not previously played sports.

Wear thick 100% cotton sports socks on your feet. They protect your feet well from damage.

When exercising indoors, wear a tank top or T-shirt with comfortable shorts.

Pedometer. Use a pedometer to measure the distance traveled. However, be aware that this device is quite accurate when running on flat terrain, but may give erroneous readings when running on hills. This is explained by changes in step length.

Weights. To increase the intensity of exercise and train endurance, use weights: for example, poles, like ski poles, which increase the load on your arms.

Using poles increases heart rate from 68 to 78% of its maximum value, and also increases calorie expenditure by 22%, compared to running without poles.

Race walking – no less effective way keep yourself in good health physical fitness than running. This discipline can be practiced both for the general health of the body and for professional level, preparing for competitions. Unlike regular walking, sports walking has its own advantages and disadvantages, which should be known to any person who has decided to choose this particular sports discipline.

The benefits of race walking

In addition to participating in competitions, millions of people use race walking for recreational purposes. If you walk just 30 minutes every day, you can live 3 years more. Regular sports walking brings enormous benefits to the body:

• the work of the heart is normalized - the activity of the myocardium improves, its contractility increases;
• work improves respiratory system– lung tissue removes metabolic products faster, the blood is saturated with oxygen;
• the activity of the gastrointestinal system is normalized - motility increases, nutrients are better absorbed into the blood;
• the muscles of the whole body are trained - especially the legs, hips, shoulders, back and arms;
• the influence of stressful situations is reduced, the nervous system is strengthened, and mood improves;
• calories are burned - 5 km of daily walks help maintain a slim body.

Healthy running and distance walking can be used to prepare for competitions, as well as as a preventive measure against all kinds of vascular and heart diseases. Walking 5 hours a week at a brisk pace reduces your risk of heart disease by nearly 50%. This discipline can be considered one of the safest - unlike running, when walking there is no impact of the foot on the ground (if the shoes are chosen correctly), and the speed of movement is much lower.

It should be noted that the benefits of race walking will only be obtained if you walk along the distance at a sufficiently high speed and in the right shoes. Slow walks do not bring such powerful benefits to the body as fast walks.

General principles

The main feature of race walking is high speed movement without running. In this case, must be observed following rules, which distinguish this discipline from running:

Race walking for weight loss will be very useful for people suffering from excess weight. If you are obese, running is usually not recommended because it puts increased stress on the skeletal system. Race walking for weight loss has a minimum of contraindications, but it is better to consult a doctor and also choose the right shoes.

Types of race walking

Every sport has its own variations. Race walking is no exception, and the type of training should be chosen depending on the goals that a person sets for himself. There are 4 main types of race walking:

1. Slow walking. Speed ​​– 80 steps per minute. At this pace, a person covers a kilometer in 30 minutes.
2. Average temp. Speed ​​– 120 steps per minute. A kilometer is covered in 13-15 minutes.
3. Race walking. Speed ​​is about 150 steps per minute, covering 7 km in an hour. It is race walking that is used in competitions.
4. Fast walking. Used only by athletes to prepare for upcoming competitions. The speed can reach 12 km/h. This technique is not recommended for beginners, as it puts a lot of stress on an unprepared body.

For beginners, it is better to practice walking at a slow or medium pace. To improve the health of the body, it will be enough to walk at an average pace for half an hour a day. If you need to prepare for competitions, race walking is suitable, with a further transition to fast walking.

Teaching Methodology

Before starting classes, you should study the analysis and basics of race walking techniques under the guidance of a trainer. The training methodology will include the following points:

• Introduction to technology. At this stage, the coach shows at a slow pace what the race walking technique is and explains the features of this sport. Then the beginner will have to independently repeat the correct body movements, and the coach will analyze the errors and determine a training program.
• Methods of teaching the movement of the legs and pelvis. During slow walking, the beginner is taught how to correctly turn the body and move the arms at the moment when the feet are placed on the ground. This uses counter-rotation analysis and technique: the shoulders rotate to the right as the pelvis rotates to the left. In this case, the leg lowered to the ground remains straight until the second leg is lowered to the ground. Workouts are usually carried out in a straight, drawn line - this allows the legs to move close to each other.
• Methods of teaching hand movements and shoulder girdle. The arms should bend at an obtuse or right angle, not intersect and move strictly in a straight line. You need to relax your shoulders, do not strain your arms and move them freely. If the range of movement of the arms is not wide enough, training is carried out with the arms down.
• Teaching Methodology proper breathing. It is necessary to inhale and exhale deeply and evenly. Breathing should not be interrupted - if this happens, you need to stop training.
• Methods of teaching individual elements of race walking. To hone your technique, use various exercises for the body, limbs, head. The trainer analyzes the length of the step, the method of planting the foot, and moving the legs.
• Improving technology. This stage involves combining the skills acquired in the process of learning and analysis, and long-term hard training to achieve coordination of movements.

This sports discipline has a number of its own methods and standards that are taken into account during competitions. In addition to technique, great importance is given to speed, which can be increased by lengthening the stride or increasing the frequency of steps. In the second case, there is a risk of switching to running, which may serve as a reason for disqualification from the competition, so it is recommended to use this method of increasing speed only for experienced athletes.

Warm-up

Regardless of the purpose of race walking - whether it is for health improvement or to prepare for a competition - it is extremely important to choose the right shoes and warm up thoroughly before training.

Warm-up begins with stretching calf muscles. The following exercise will help with this: we rest our hands on the wall, move one leg back, while doing light squats on the other leg. The duration of the exercise is about 7 minutes.

Next you need to stretch back surface hips: extend one leg forward and place it on a chair. Now you need to tilt your torso towards this leg. To stretch the front of the thigh, you need to stand on one leg and pull the other leg towards your buttocks with your hands.

To stretch your hips, you need to perform several alternating lunges with your torso forward and backward, while your leg should stand on a chair with bent knee. The total duration of the warm-up is at least 20 minutes. This preparation will allow you to stretch and warm up your muscles well and avoid injury.

How to calculate the load

If walking classes are carried out taking into account all the rules and analyzing errors, they will only bring benefits. You should select a training program taking into account your physical condition. At first, you need to observe moderation and not chase the high results that professional athletes show.

You should start with short walks of 3-4 km a day, increasing the distance by 1 km weekly and analyzing your well-being. For optimal benefits, it is recommended that men walk about 50 km per week, women - 40 km, but such distances are better for experienced people.

At first, you need to walk while monitoring your pulse. If it is more than 110 beats per minute, it is advisable to reduce the pace or duration of walking. It happens that the heart rate increases when climbing uphill. This is normal and should not cause concern. But pain in muscles or joints is a bad sign. If they appear, you need to immediately stop exercising, with a smooth transition to a slow step.

Shoe selection

Selecting walking shoes requires taking into account many parameters. Walking shoes are different from running shoes in many ways. Walking shoes should be flexible, with special orthopedic elements that will protect the foot while moving. These shoe elements include: a dense thick sole, a high hard heel and high edges for fixing the ankle. If the sole of the sneakers is too thin, by the end of the distance you will feel a lot of pressure in your legs, and your foot will feel every stone. In addition, if you walk with thin soles of sneakers, your feet quickly begin to hurt in the shoes.

For long distance walks on rough terrain, it is necessary to select sneakers with shock-absorbing elements that will absorb shock when moving. The midsole of your running shoes should have a cushion to protect your ankle from fatigue. The insoles inside the shoes must be removable and have good moisture permeability. You also need to pay attention to the quality of sneaker laces - they should not unravel spontaneously.

The right sneakers will give you a feeling of lightness while walking along the distance and will not cause discomfort. The wrong choice of sneakers can lead to many health problems - back pain, calluses, flat feet and varicose veins.

Race walking is a type of cardio exercise that is no less effective than. This physical activity is not only a way of general improvement of the body, but also represents a sports discipline, competitions in which are held at the highest professional level, including in the program Olympic Games.

What is the difference between race walking and regular walking?

It is important to understand that regular walking and sports walking have very little in common with each other, although at first glance it may seem otherwise. Race walking has a number of features that beginners need to know about, they are shown in the live image below.

Differences between race walking and running

Race walking differs from running in three key ways:

• technique;
• rules;
• speed.

These differences are especially clearly visible during competitions in athletics, where you can see all the nuances of a particular discipline.

• In race walking, the athlete takes each step with a full foot, and one leg is always in contact with the surface, while in running, both legs are in the so-called “flight phase” between pushes.
• The starting position of the walker is always straight, while runners can take a position low start.
• According to the rules of race walking, the athlete must step on a straight leg, while in running - on a bent one.

Compared to running, race walking is a less traumatic sport, since walking puts less stress on the leg than in running disciplines.

The benefits of race walking

Race walking is not necessary professional sports. Many people today use race walking as a health activities. The beneficial effects of race walking on the human body:

• normalization of the cardiovascular system;
• improving the functioning of the respiratory system;
• normalization of the gastrointestinal system;
• increasing stress resistance nervous system;
• decrease in level subcutaneous fat;
• toning almost all muscle groups.

Contraindications to race walking

Diseases that cannot be treated with race walking:

• high blood pressure;
• disorders of the cardiovascular system;
• chronic kidney disease;
• diabetes;
• retinal disorders;
• colds and other acute diseases;
• after heart attack and stroke.

History of race walking

The first official race walking competition took place in London in 1882. It was continuous walking for 5 hours.

IN Olympic program race walking was first included in 1932 (distance 50 km), and in 1956 Olympic discipline became a 20 km race walk. Since 1992, the program of the Olympic Games has included women's race walking competitions over a distance of 20 kilometers. The 10-kilometer distance was included in the program of two Olympic Games: 1992 and 1996.

Distances in race walking

1. Official race walking distances for men are 20 and 50 kilometers;
2. for women- only 20 kilometers.

However, competitions are also held at a distance of 10 kilometers. In winter, competitions are held among men at a distance of 35 kilometers.

Competitions are held on city streets, in stadiums, and in unfavorable weather conditions - in arenas.

Techniques and rules of race walking

The rules of race walking require athletes to comply with two main points:

1. Constant contact of one of the feet with the surface. Leaving both feet off the surface will usually result in the athlete being disqualified.
2. The forward leg should be straight until it makes contact with the surface. Bending the knee during a step is also punishable by disqualification.

Race walking rules in video format

Race walking for weight loss

Race walking, like running, is an excellent tool for combating excess weight, but it is much less traumatic and has fewer contraindications.

1. Start at a slow pace and increase smoothly and gradually. Slow down also slowly and progressively;
2. Do an aerobic warm-up before walking and;
3. Pay special attention to your body position and movement technique in all phases;
4. , and during class, if necessary, moisten your mouth with water;
5. Choose the right shoes and clothes for race walking so that you don’t feel discomfort during training;
6. Breathe correctly through your nose, continuing to monitor your pace;
7. Do race walking in the morning on an empty stomach or in the evening 2 hours after dinner;
8. Optimal time workout: 40-60 minutes 3-5 times a week.

Conclusion

Race walking – great way in order to lose weight and bring your body into good shape and also improve your body health.

Excerpts from general rules sport" Athletics" (approved on April 12, 2010)

Race walking (rule No. 230)

Definition of race walking

1. Race walking is an alternation of steps performed in such a way that the athlete is constantly in contact with the ground without any loss of contact visible to the human eye. The forward (supporting) leg must be fully straightened (i.e., not bent at the knee) from the moment of first contact with the ground until it passes the vertical.

Judging

2. (a) The appointed Race Walking Judges shall select the Chief Judge if one has not previously been appointed.
(b) All judges perform their functions individually and their judging is based on the results of visual observation.
(c) For competitions held under Rule 1.1(a), all judges must be International Race Walking Judges. For competitions held under Rule 1.1 (b), (c), (e), (f), (g), (j), all judges must be of International or Continental Race Walking category.
(d) For road race walking competitions, there shall normally be a minimum of six and a maximum of nine judges, including the Chief Judge.
(f) For competitions held on the track, there must normally be six judges, including the chief judge;
(f) At competitions held under Rule 1.1(a), there may be no more than one judge from any country.

Senior Judge

3. (a) In competitions held under Rule 1.1(a), (b), (c), (d), (f), the Chief Judge has the power to disqualify an athlete inside the stadium if the competition ends in the stadium, or the last 100 m, if the competition takes place entirely either on a track or on a road; if his walking style clearly does not comply with paragraph 1 of the above Rule, regardless of the number of red cards that the head judge has previously received for this athlete. An athlete who is disqualified by the Chief Judge in accordance with this Rule is allowed to complete the course. The athlete must be notified of such disqualification by the Chief Judge or his assistant by showing the red baton at the earliest opportunity after the athlete has completed the course.
(b) The Chief Judge has general control over the conduct of the competition and acts as a judge only in the exceptional situation noted in paragraph (a), in competitions held in accordance with Rules 1.1 (a), (b), (c), (d). ), (f). For competitions held under Rules 1.1(a), (b), (c), (f), two or more assistant chief judges may be appointed. The Assistant Chief Judge(s) may only assist in announcing a disqualification and shall not act as Race Walking Judges.
(c) For all competitions held under Rules 1(a), (b), (c), (f), there must be a warning board judge and an assistant chief judge.

Warnings

4. Athletes are warned if their walking technique could result in a violation of paragraph 1 of this Rule by showing the athletes a yellow card with a violation symbol on each side of the card.
They cannot receive a second warning for a similar error from the same referee. After the competition, the judge is obliged to inform the senior judge about the warning he has announced to the participant.

Red card

5. When a referee sees that an athlete has violated Paragraph 1 of a Rule by apparent loss of contact with the ground or bending of the knee during any part of the competition, the referee must issue a red card to the chief referee.

Disqualification

6.(a) When three red cards are issued to the Chief Judge by three different Judges, the athlete shall be disqualified and informed by the Chief Judge or Assistant Chief Judge by showing the red card to the athlete. Failure to notify an athlete will not result in reinstatement of the athlete following a disqualification.
(b) In all competitions directly supervised and/or sanctioned by the IAAF, red cards from two judges representing the same country shall not, under any circumstances, entitle a judge to declare a disqualification.
(c) In stadium competitions, a disqualified competitor must immediately leave the track, and in road competitions, he must remove his bibs and leave the track immediately after being disqualified. Any disqualified competitor who does not leave the course or track may be subject to further disciplinary action in accordance with Rule 60.4(f) and 145.2.
(d) One or more warning boards must be located on the course close to the finish to ensure that each competitor is aware of the number of red cards issued to the Chief Judge. The symbol of each violation must also be indicated on the scoreboard.
(e) At all competitions held under Rule 1.1(a), portable computerized transmission devices must be used when transmitting red cards to the assistant referee and on the referee's scoreboard. In all other competitions where such a system is not used, the Chief Judge shall, immediately after the end of the competition, provide a report to the Referee of athletes disqualified under Rules 230.3(a) and 230.6(a), indicating the number, time of notice and infractions. The same report is compiled for athletes who received red cards.

Start

7. The competition begins after the shot is fired. The standard commands for track events over 400 m are used (Rule 162.3). At competitions with a large number of participants, five-minute, three-minute and one-minute readiness are announced before the start.

Safety and medical issues

8. (a) The Organizing Committee of Race Walking Events must ensure the safety of competitors and judges. For competitions held under Rules 1.1(a), (b), (c), (f), the Organizing Committee must ensure that the course on which the competition is being held is closed to traffic in both directions.
(b) In competitions held under Rules 1.1(a), (b), (c), (f), competitions must be scheduled to begin and end in daylight.
(c) Superficial medical examination during the competition, carried out by authorized medical personnel designated by the Organizing Committee and wearing clearly visible insignia - appropriate armbands, vests or other similar items of clothing or equipment. - is not considered assistance.
(d) The Athlete must leave the course immediately if required by the Medical Delegate or a member of the Official Medical Service.

Drinking/refreshing and food stations

9. (a) Water and other permitted drinks and food must be provided at the start and finish areas of all competitions.
(b) For all competitions held over distances up to and including 10 km, drinking/refreshing stations (providing water only) must be provided at regular intervals along the course, taking into account weather conditions.
Note: If organizational and/or climatic conditions allow, water/shower diffusers can also be placed along the route.
(c) For all competitions over 10 km, food stations must be located on each lap. In addition, drinking/refreshing stations, where water only is provided, are located approximately midway between food stations, or more frequently if weather conditions require it.
(d) Refreshments, which may be provided by either the Organizing Committee or the Athlete, must be located so that they are easily accessible or can be placed directly into the hands of the Athletes by authorized persons.
(e) An athlete who takes food from food stations other than those designated for this purpose shall be disqualified by the Referee.
(f) At competitions held under Rule 1.1(a), (b), (c), (f), no more than two officials from each country may be present at the catering table at any one time. Under no circumstances should an official run alongside an athlete while he is feeding.

Highway tracks

10. (a) In competitions held under Rule 1.1(a), the circuit must be no more than 2.5 km and no less than 2 km. For all other competitions, the lap must be no longer than 2.5 km and no shorter than 1 km. For competitions that start and finish at the stadium, the track must be located as close to the stadium as possible.
(b) The highway course shall be measured in accordance with Rule 240.3.

Conducting competitions

In competitions over distances of 20 km or more, an athlete may temporarily leave the track or course with the permission and under the supervision of a judge, provided that by leaving the course he does not shorten the remaining distance.

12. If the Referee is satisfied with the report of the Umpire or Course Judge, or receives any other confirmation that the athlete has left the marked course and shortened the course, the athlete shall be disqualified.

Hello, dear visitors of our blog! Today I want to tell you about what race walking is - how to walk correctly and what training features to take into account in order to achieve a reduction in excess body weight and improve the health of the body.

Walking is a natural physical act for a person, the meaning and benefits of which we think little about. At the same time, there are significant differences between normal walking and sports walking.

What is the difference between race walking and regular walking?

The main difference between race walking or otherwise recreational walking from the usual one is the execution technique, which lies in a certain speed, step frequency and leg movement:

• Short setting time lower limbs simultaneously on the support. And at modern speeds of movement of athletes, this situation does not exist at all;
• Actively working hip joints, which is not the case during normal movements;
• The knee joint of the supporting leg is fully straightened for greater speed;
• Long stride length and active arm movements back and forth.

Through healthy walking you can influence everything muscle groups, making a person more resilient, coordinated and faster.

Correct technique

Steps in race walking constantly alternate with the foot in close contact with the surface. The following rules must be observed:

1. The forward movement is accompanied by a straight raised leg - a bent position is prohibited.
2. Continuous, constant contact with the ground - when the front leg goes forward, the back leg should be on the support and vice versa.

The main thing here is not to switch from the walking phase to running.

In sports, failure to comply with these conditions is punishable by exclusion from competition and even disqualification. Ordinary people, of course, should not be afraid of this, but it is still necessary to follow the technique for greater efficiency.

The benefits of race walking using running as an example

If we briefly talk about the advantages of race walking over such types physical activity like running, for example, it will look something like this:

• This is the least traumatic type, in which calories are burned faster and the load on the knee joints and spine is less;
• Correct back position during training will relieve pain;
• Sports (recreational) walking can be done at any age;
• It is indicated for both men and women.

The maximum speed of 9 km/h allows a person weighing 70 kg to burn approximately 450 Kcal per hour. For beginners, it will be enough to move at a speed of 5-7 km/hour to get a training effect.

About the benefits for humans

So, how is it useful?

This type of physical activity is suitable even for those who are prohibited from heavy impact loads in the form of running. In this case, walking is much healthier than running. At the same time, classes will bring a lot of pleasant moments from moving on fresh air and/or surrounded by like-minded people.

You are guaranteed fast and efficient combustion calories that are necessary for weight loss. And for this it is important not to increase the speed, but only the duration of the workout - at least 40 minutes. But there’s no need to be particularly diligent - an hour of training from 3 to 5 times a week is quite enough for these purposes. A month of regular training will eliminate 2-5 kg ​​of excess weight, depending on the initial data.

For health, this type of exercise is useful in terms of strengthening the cardiovascular system, central nervous system, and increasing lung capacity. All muscles of the body will always be in good shape, which applies not only to the buttocks, thighs and calves - the abs, back and arms also work during training.

And we can’t help but mention the improvement in mood and relief from depressive conditions - after about 10-15 minutes of training, joy hormones (endorphins) begin to be produced, which contribute to these processes in the body. This will allow you to prolong your life in the most natural way - with active movement.

Walking technique training

It is very important to learn correct technique. First, try walking and not bending your leg. knee joint without starting to run. Alternate steps so that one limb is always in contact with the surface. The front leg is perfectly straight.

The arms are bent at the elbows and move back and forth, the back is straight, the gaze is directed ahead. You can imagine a straight line and place your feet strictly along it, actively working with your hips.

Maintain the same speed of movement - no need to speed up or slow down. Even if you're walking downhill, try to maintain your optimal pace, which will help you burn even more calories.

If you don’t have the opportunity to train outside, you can do it on a treadmill at home or in a fitness room. Feedback from people indicates that in this way it is possible to adjust the angle of movement and intensity in the process.

Here is a training video of the “Everything will be fine” program:

Choose the pace of movement based on how you feel. You can control the load by simply measuring your pulse. To find out the optimal indicators for you specifically, you need to subtract your age in years from 220. And from the resulting figure calculate 60%.

For example, you are 30 years old:

1. 220-30=190
2. 60% of 190=114

That is, at the moment when your pulse reaches 114, they begin to intensively spend body fat. But you shouldn’t significantly exceed this figure by increasing the speed of movement.

At the beginning of the workout and at its conclusion, be sure to perform warm-up and stretching exercises to prepare the body for the upcoming load.

Bring a bottle of plain still water with you to your workout. This will help maintain water-salt balance and remove more harmful substances from the body.

It's best to practice health walking in the morning and on an empty stomach. If this is not possible, then the last meal before training should be no less than 2 hours. And I don’t recommend overloading the body at night - from 15 to 19 hours will be the most optimal time.

Now let's talk about shoes. It is advisable to choose sneakers that are flexible and have shock-absorbing properties, as well as with a rounded heel that secures the foot. If you have flat feet and heavy weight, then the choice should be made on shoes with hard soles.