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

But if you want to get the most out of it, try sport walking. This kind aerobic exercise allows you to burn calories faster and injure your joints less than when jogging.

In a nutshell, the essence of race walking is to move quickly without switching to a run. The main rule is that one of the feet should always be in contact with the ground. The step with such walking is slightly longer and noticeably faster than with a normal walk. The speed is usually between 5 and 9 km/h.

Calorie consumption

The number of calories you burn depends on your weight, the length of your workout, your walking pace, and how hard you work with your arms.

A person weighing 70 kg when walking at a speed of 9 km / h on flat terrain burns about 440 kcal per hour - about the same as when running slowly. People with greater body weight burn more calories during any physical activity, and those who weigh less, respectively, fall short of this figure. To increase the load, you can run on hilly terrain or on an incline treadmill.

If you increase the pace of walking, then the number of calories burned will increase slightly. To get a more tangible result, it is better to increase the training time.

Advantages

Walking a few times a week has many benefits. Studies have shown that women who walked one to three hours a week had a 30% lower risk of developing coronary heart disease and myocardial infarction, compared with women leading 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 as much as 40%.

During 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 in race walking is minimal because here, unlike running, the foot does not hit the ground. According to some reports, when running, the load on the foot is three times the body weight, and when walking, this load is reduced by half. Maintaining good 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 positively affects the psychological state.

Other advantages: sports walking does not require large financial costs. You don't need partners or a team. All you need is a pair of comfortable running shoes 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 benefits for of cardio-vascular system, as with other types aerobic exercise.

Where you live and work may not be a safe place to walk on long distances. In the absence of a treadmill, bad weather can seriously affect the class schedule. Another problem stems from the fact that many people find race walking to be a boring, monotonous activity.

If you wear shoes with too thin, worn out soles, or your sneakers do not support the arch of the foot and dangle on the leg, foot pain can occur.

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

Who can practice walking?

The main charm of sports walking is that any person who has not lost the ability to move can do it. Race walking is a great form of joint family leisure.

Be sure to consult your doctor before starting exercise. A relative contraindication to sports walking is flat feet. With this pathology, body weight is not distributed correctly during walking, and this can lead to the development of plantar fasciitis and the appearance of pain in the foot.

Walking training

Many people study on their own brisk walking by picking up the pace normal walking and more intensively waving his arms. If you would like to improve your technique, please consult an instructor or refer to specialized literature.

The technique of sports walking is not so simple. Here it is impossible, having pushed off, to fly through the air as 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 transfer the body through this point. Athletes also make strong swinging movements with their arms and rhythmically, in a peculiar manner, shake their torso and pelvis.

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

Consult your doctor. This is especially important for patients with coronary heart disease, bronchial asthma, overweight and also for those who have not been involved in sports before.

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

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

Pedometer. Use a pedometer to measure the distance travelled. However, be aware that this unit is fairly accurate when running on flat terrain, but may give erroneous readings when running on hills. This is due to the change in stride length.

Weighting agents. To increase the intensity of training and endurance training, use weights: for example, poles, like ski poles, which increase the load on the hands.

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 - at least effective method keep yourself in good physical form than running. This discipline can be practiced both for the general improvement of the body, and for professional level preparing for the competition. Unlike ordinary walking, sports walking has its advantages and disadvantages, which should be known to any person who decides to choose this particular sports discipline.

The benefits of walking

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

• the work of the heart is normalized - the activity of the myocardium improves, its contractility increases;
• the work of the respiratory system improves - the 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 decreases, the nervous system hardens, mood rises;
• calories are burned - 5 km of daily walks help maintain a slender body.

Health-improving 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 high speed reduces the risk of heart disease by almost 50%. This discipline can be attributed to one of the safest - unlike running, when walking, there is no foot hitting the ground (if shoes are chosen correctly), while the speed of movement is much lower.

It should be noted that the benefits of sports walking will only be obtained if you walk 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 ones.

General principles

The main feature of sports walking is high speed movement without running. At the same time, the following rules, which distinguish this discipline from running:

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

Types of sports walking

Every sport has its varieties. Race walking is no exception, and the type of these workouts should be chosen depending on the goals that a person sets for himself. There are 4 main types of sports 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. Sports walking. Speed ​​- about 150 steps per minute, 7 km are overcome in an hour. It is race walking that is used in competitions.
4. Fast walk. It is used only by athletes to prepare for upcoming competitions. The speed can reach 12 km/h. This technique is not recommended for beginners, since it puts a lot of stress on an unprepared body.

Beginners are better off doing slow or medium paced walking. To improve the body, it will be enough to walk at an average pace for half an hour a day. If you need to prepare for the competition, walking is suitable, with a further transition to fast.

Teaching methodology

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

• Introduction to technology. At this stage, the trainer shows at a slow pace what the sports walking technique is, explains the features of this sport. Then the beginner will have to repeat the correct body movements on his own, and the coach will analyze the mistakes and determine the training program.
• Methodology for teaching the movement of the legs and pelvis. During slow walking, the beginner is taught how to properly turn the body and move the arms at the moment when the feet are placed on the ground. It uses the analysis and technique of opposite rotations: the shoulders are rotated to the right when the pelvis is rotated to the left. At the same time, the leg lowered to the ground remains straight until the second leg is lowered to the ground. Training is usually carried out in a straight drawn line - this allows the legs to move close to each other.
• The method of teaching the movement of hands and shoulder girdle. Hands should be bent at an obtuse or right angle, not intersect and move in a straight line. Shoulders should be relaxed, hands should not be strained and move freely. If the range of motion of the hands is not wide enough, the training is carried out with the hands down.
• Teaching methodology correct breathing. Inhale and exhale deeply and evenly. Breathing should not go astray - if this happens, you need to stop training.
• Methodology for teaching individual elements of sports walking. To hone the technique, apply various exercises for the body, limbs, head. The trainer analyzes the length of the step, the method of placing the foot, moving the legs.
• Improvement of technology. This stage involves the integration of skills acquired in the process of learning and analysis, and long hard training to achieve coordination of movements.

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

Warm up

Whether the goal of race walking is to improve health or to prepare for competitions, 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 against the wall, we take one leg back, while slightly squatting on the second leg. The duration of the exercise is about 7 minutes.

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

To stretch the hips, you need to perform several alternate lunges with the body forward and backward, while the leg should be on a chair with bent knee. The total duration of the warm-up is at least 20 minutes. Such training will allow you to stretch and warm up your muscles well and avoid injuries.

How to calculate load

If walking lessons are carried out taking into account all the rules and analysis of mistakes, they will only bring benefits. Choose a training program based on your physical condition. At first, you need to observe moderation and not chase the high results that professional athletes show.

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

The first time you need to walk, controlling your pulse. If it is more than 110 beats per minute, it is desirable to reduce the pace or duration of walking. It happens that the pulse rises when climbing uphill. This is normal and should not cause concern. But pain in the muscles or joints is a bad sign. If they appear, you need to immediately stop classes, with a smooth transition to a slow step.

Choice of shoes

There are many factors to consider when choosing walking shoes. Walking shoes are very different from running shoes. Walking shoes should be flexible, with special orthopedic elements that will protect the foot during movement. Such elements of footwear include: a dense thick sole, a high rigid heel and high edges for fixing the ankle. If the sole of the sneakers is too thin, by the end of the distance, strong pressure will be felt in the legs, and the foot will feel every stone. In addition, if you walk with thin-soled sneakers, your feet quickly start to hurt in shoes.

For walking on a distance on rough terrain, it is necessary to select sneakers with shock-absorbing elements that will absorb shocks when moving. The midsole of the sneakers should have a soft cushion that protects the ankle from fatigue. The insoles inside the shoes must be removable and have good moisture permeability. The quality of the laces of sneakers should also be paid attention to - they should not spontaneously untie.

Properly chosen shoes will give a feeling of lightness while walking along the distance and not cause discomfort. The wrong choice of running shoes can lead to many health problems - back pain, blisters, flat feet and varicose veins.

Race walking is a type of cardio load that is no less effective than. This physical activity is not only a way of general improvement of the body, but also 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 normal walking?

It is important to understand that ordinary walking and sports walking have very little in common, although at first glance it may seem otherwise. Race walking has a number of features that beginners need to be aware of, as shown in the live image below.

Differences between walking and running

Race walking differs from running in three key ways:

• technique;
• rules;
• speed.

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

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

Compared to running, walking is a less traumatic sport, since walking has a lower load on the leg than in running disciplines.

The benefits of walking

Walking is not required professional sports. Many people today use race walking as a recreational activities. The beneficial effects of sports walking on the human body:

• normalization of the cardiovascular system;
• improvement of the respiratory system;
• normalization of the gastrointestinal system;
• increased stress resistance nervous system;
• level reduction subcutaneous fat;
• toning almost all muscle groups.

Contraindications to race walking

Diseases with which it is impossible to engage in sports walking:

• high arterial 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 was held 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 race walking became an Olympic discipline for 20 km. Since 1992, women's race walking competitions over a distance of 20 kilometers have been included in the program of the Olympic Games. The distance of 10 kilometers was included in the program of two Olympic Games: 1992 and 1996.

Race walking distances

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 the streets of the city, in stadiums, and in adverse weather conditions - in arenas.

Technique and rules of sports 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. Lifting both feet off the ground will generally result in the athlete being disqualified.
2. The extended leg must be straight until contact with the ground. Bending the knee while walking is also punishable by disqualification.

Walking rules in video format

Sports walking for weight loss

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

1. Start with a slow pace, should increase smoothly, gradually. Slow down also slowly and progressively;
2. Perform an aerobic warm-up before walking and;
3. Pay special attention to the position of your body and the technique of movements in all phases;
4. , and during the lesson, if necessary, moisten your mouth with water;
5. Choose the right shoes and clothes for sports walking so that during training there is no feeling of discomfort;
6. Breathe properly through your nose while continuing to follow the pace;
7. Walk 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.

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

Race Walking (Rule #230)

Definition of race walking

1. Race walking is the alternation of steps performed in such a way that the athlete is constantly in contact with the ground and there is no loss of contact visible to the human eye. The extended forward (supporting) leg must be fully extended (i.e. not bent at the knee) from the moment of first contact with the ground until passing the vertical.

Refereeing

2. (a) Appointed Race Walking Judges shall elect a Chief Judge if one has not already been appointed.
(b) All judges exercise their functions individually and their judging is based on visual observation.
(c) In competitions under Rule 1.1(a), all judges must be of the International Race Walking category. In competitions under Rule 1.1 (b), (c), (e), (f), (g), (j) all judges must be of the International or Continental Race Walking category.
(d) In race walking competitions on the road, as a rule, there should be no less than six and no more than nine judges, including the chief judge.
(e) In lane competitions, as a rule, there shall be six judges, including the Chief Judge;
(f) In competitions under Rule 1.1(a), there may be no more than one judge from any country.

Chief Judge

3. (a) In competitions under Rule 1.1 (a), (b), (c), (d), (f), the referee has the power to disqualify an athlete inside the stadium if the competition ends in the stadium, or on the last 100 m if the competition takes place entirely either on the track or on the 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 referee has previously received for this athlete. An athlete who is disqualified by the Chief Judge under this Rule is allowed to finish the course. The athlete must be notified of such disqualification by the Chief Judge or his assistant by displaying the red baton at the earliest opportunity, once the athlete has completed the course.
(b) The chief referee shall have overall control over the conduct of the competition and act as referee only in the exceptional situation noted in paragraph (a) in competitions under Rule 1.1 (a), (b), (c) , (d) ), (f). In competitions under Rule 1.1 (a), (b), (c), (f) two or more assistant referees may be appointed. The Assistant Chief Judge(s) may only assist in the announcement of a disqualification and must not act as Race Walking Judges.
(c) In all competitions under Rule 1 (a), (b), (c), (f) an official in charge of the warning board and an assistant referee must be appointed.

Warnings

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

red card

5. When a referee sees an athlete in breach of Rule 1 as a result of apparent loss of contact with the ground or flexion 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 sent to the chief judge by three different judges, the athlete shall be disqualified, informed by the chief judge or assistant chief judge by showing the athlete a red card. Failure to notify an athlete does not result in reinstatement from disqualification.
(b) In all competitions directly controlled and/or authorized by the IAAF, red cards from two officials representing the same country shall under no circumstances give rise to a disqualification.
(c) In stadium competitions, the disqualified competitor must immediately leave the track, and in road competitions, he must remove his numbers and leave the track immediately after disqualification. 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 placed on the course closer to the finish line so that each competitor is aware of the number of red cards sent to the Chief Judge. The symbol of each violation must also be indicated on the scoreboard.
(e) In all competitions under Rule 1.1(a), portable computerized transmitters must be used when transmitting red cards to the assistant and to the referee's scoreboard. In all other competitions where such a system is not used, the Chief Judge, immediately after the end of the competition, must provide a report to the Referee on athletes disqualified under Rules 230.3(a) and 230.6(a), stating the number, time of notification and violations. The same report is made for athletes who received red cards.

Start

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

Safety and medical issues

8. (a) The Race Walking Organizing Committee must ensure the safety of competitors and judges. In competitions under Rule 1.1 (a), (b), (c), (f) the Organizing Committee must ensure that the course where the competition takes place is closed to traffic in both directions.
(b) In competitions under Rule 1.1 (a), (b), (c), (f) competitions must be scheduled to start and end in daylight.
(c) A superficial medical examination during the competition, carried out by authorized medical personnel designated by the Organizing Committee and wearing highly visible insignia - appropriate arm bands, vests or other similar items of clothing or equipment. - does not count as 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 Eating Points

9. (a) Water and other beverages and meals permitted for consumption in competitions must be provided at the start and finish areas of all competitions.
(b) In all competitions up to and including 10 km, drinking/refreshment stations (providing water only) must be provided at regular intervals on the course, subject to weather conditions.
Note: If organizational and/or climatic conditions allow, it is also possible to place water/shower diffusers along the route.
(c) In all competitions over 10 km, refreshments must be provided on each lap. In addition, water-only drinking/refreshment stations are located approximately halfway between food stations, or more frequently if the weather conditions require it.
(d) Meals that may be provided by either the Organizing Committee or the athlete must be located in such a way that they are easily accessible or can be placed directly into the hands of the athletes by authorized persons.
(e) An athlete who takes meals outside of the designated areas shall be disqualified by the Referee.
(f) In competitions under Rule 1.1 (a), (b), (c), (f) no more than two officials from each country may be at the same time behind the catering table. Under no circumstances should an official run alongside an athlete while he is taking meals.

Highway tracks

10. (a) In competitions under Rule 1.1(a) the circle 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. In competitions that start and end at the stadium, the track must be located as close to the stadium as possible.
(b) The highway course is measured in accordance with Rule 240.3.

Holding competitions

In competitions of 20 km or more, an athlete may temporarily leave the track or the course with the permission and under the control of the judge, provided that, having left the course, he does not shorten the remaining distance.

12. If the Referee is satisfied with the report of the Judge or Course Judge, or has received any other confirmation that the athlete has left the marked course and reduced 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 features of training to take into account in order to reduce excess body weight and improve 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 ordinary walking and sports walking.

What is the difference between race walking and normal walking?

The main difference between sports walking or in another way improving from the usual one is the execution technique, concluded in a certain speed, step frequency and leg movement:

• Insignificant setting time lower extremities on the support at the same time. And at modern speeds of movement of athletes, such a situation does not exist at all;
• Actively working hip joints, which is not present during normal movements;
• There is a full extension of the knee joint of the supporting leg for greater speed;
• Long stride length and active hand movements back and forth.

Healthy walking can affect everything muscle groups, making a person more resilient, coordinated and faster.

Correct technique

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

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

The main thing here is not to go from walking to running.

In sports, non-compliance with these conditions is punishable by removal from the competition and even disqualification. Ordinary people, of course, should not be afraid of this, but it is still necessary to observe the technique for greater efficiency.

Benefits of sports walking on the example of running

To briefly talk about the advantages of sports walking over such types physical activity like running, for example, it will come out 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;
• The correct position of the back during training will relieve her of pain;
• Sports (recreational) walking can be practiced at any age;
• It is shown to both men and women.

The maximum speed - 9 km / h allows you to burn a person weighing 70 kg approximately 450 kcal per hour. For beginners, it will be enough to move at a speed of 5-7 km / h 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 shock loads in the form of running. In this case, walking is much more useful than running. At the same time, classes will bring a lot of pleasant moments from the movement to fresh air or/and environment of like-minded people.

You are guaranteed fast and efficient combustion calories needed 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 you shouldn’t be too zealous either - an hour of classes from 3 to 5 times a week is quite enough for these purposes. A month of regular training will save you from 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 the muscles of the body will always be in good shape, which concerns not only the buttocks, thighs and calves - the abs, back and arms also work during training.

And one cannot fail to say about improving mood and getting rid of depressive states - at about 10-15 minutes of training, hormones of joy (endorphins) begin to be produced that contribute to these processes in the body. This will allow you to prolong your life in the most natural way - active movement.

Walking training

It is very important to learn correct technique. To begin with, try to walk and not bend your leg in knee joint without running. 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 in front of you. You can imagine a straight line and put your feet strictly along it, actively working with your hips.

Keep the same speed of movement - no need to speed up or slow down. Even if you're going downhill, try to keep your pace as optimal as this will help you burn even more calories.

If you do not 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 an instructional video of the program "Everything will be kind":

Choose the pace of movement, based on your well-being. You can control the load by simply measuring your heart rate. To find out the indicators that are optimal for you, 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 it is not worth exceeding this indicator to any significant extent, 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.

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

Best 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 do not recommend loading 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 with shock-absorbing properties, as well as with a rounded heel that fixes the foot. If you have flat feet and big weight, then the choice should be stopped on shoes with a hard sole.