The load performed in race walking. Race walking: an alternative to morning jogging

25.03.202027.05.2017

Race walking - at least effective method keep yourself in good physical shape than running. This discipline can be practiced both for the general improvement of the body, and for professional level preparing for the competition.

Moreover, race walking- Olympic athletics discipline. In the Olympic program, competitions for men are held outside the stadium, at a distance of 20 km and 50 km, for women at 20 km. The first race walking competition was held in London in 1882 and consisted of five hours of uninterrupted walking. Walking for a distance of 50 km became an Olympic discipline in 1932, for 20 km - in 1956. In 1992 in Olympic program included competitions among women.

Race walking is an alternation of steps that must be performed so that the walker has constant contact with the ground, observing the following rules:

It is essential that the athlete is in constant contact with the ground without any loss of contact visible to the human eye.
The extended 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.
The pelvis moves around a vertical axis.
The back should be straight, elbows bent at a right angle.
High hand speed.
Step frequency: 130-200 per minute.
Step length: 90-120 cm.

Walking in the track and field program is the only event in which subjective judging is present. If in running athletes are removed from the race only in exceptional cases, then in the practice of walking, disqualification at a distance is a common occurrence. There are cases when athletes are disqualified after the finish.

In addition to participating in competitions, millions of people use race walking for recreational purposes. Regular sports walking brings colossal benefit for 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 impact of stressful situations is reduced, 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.

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.

It's also great that race walking can also be a starting point for those who want to run properly. With it, many begin, smoothly moving into the phase of a measured run.

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.

Types of sports walking

You can walk in different ways: slowly walk along the embankment, rush to work and knock everything in your path, or even engage in sports discipline. But the sport walking itself can also be divided into several subcategories:

Normal walking. The main thing is to work correctly with your hands. They should bend like athletes. The speed of movement reaches 7-8 kilometers per hour.
An accelerated form of sports walking. The speed can reach 12-14 kilometers per hour. Only professional athletes can walk like this. To achieve this pace, you will have to practice a lot.
Sports nordic walking. In the middle of the last century, Finnish skiers invented new way support physical form during the off-season high level. Later it turned out that their method is effective for rehabilitation after severe physical injuries. And in the nineties, Nordic walking with sticks became popular view sports. Its essence is the use of two poles resembling ski poles. Due to this, up to 90% of human muscles are simultaneously loaded, and calories are burned 20% -25% faster.

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.

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 during the climb 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.

The basic rules of sports walking are as follows:

Foot contact with the ground must be continuous. You need to step on the ground until the other foot comes off it.
The front leg should not bend until the free leg is level with it in the vertical plane.
The movement must be fast and swift.
Hands should be bent at the elbows to a right angle and intensively work them back and forth. This will help increase your movement speed.

Plays an important role in training correct breathing. Breathe deeply and measuredly, the rhythm of breathing should match the rhythm of steps. And in no case do not start breathing through your mouth, feeling tired, this will only take away your remaining strength. Inhalation during sports walking should be shorter than exhalation, then the lungs are better ventilated with air.
It is important to monitor compliance correct posture. The trunk should not be excessively strained and its position should not be changed abruptly. Keep your body straight, avoid tilting.
To improve your race walking technique, consult a professional instructor or read the relevant literature.
Do not take off the ground with both feet at the same time for a split second, otherwise walking will become a run. To increase speed, use sweeping arm movements and swing your pelvis, as athletes do. Remember: the steps should be uniform, and the repulsion from the ground should be strong.
If you suffer from diseases of the cardiovascular, respiratory systems or have not been involved in sports before, be sure to consult a doctor before starting classes. It is important.
Take a few minutes to warm up before starting your workout. Warm up and stretch the muscles, especially those that are actively used during walking. Repeat the stretch after the end of the session, after waiting until the breathing and heartbeat calm down. This will help solidify the effect.
Remember safety. Exercise in safe places (parks, squares) and do not expose your body to excessive stress, risking injury. Increase the load gradually. If you have to walk along the road, dress in bright, conspicuous clothing. Fans of evening walking are advised to tie a reflective tape or use clothing with an appropriate insert.
Challenge yourself. Noticing progress in classes - accelerate the pace, take wider steps. Walk long distances. The health benefits will be greater, and you can feel like a winner.
A glass of water drunk a quarter of an hour before a workout will help to avoid dehydration.
To accurately measure the distance traveled, use a pedometer. But keep in mind that while showing accurate results when walking on a flat surface, it may be mistaken when walking on hills. Regardless of your desire, the stride length varies.
Special weighting agents will help to increase the intensity of classes. They can be Nordic walking sticks, small hand dumbbells, vests with extra weight. The heart rate and the rate of fat burning due to their use increases. True, the risk of injury to the joints is also growing. Be carefull.
So that sports walking does not harm the body, but rather improves your health, it is important to select the optimal load. It is individual for everyone. According to experts, a good load for men is 56 kilometers per week, for women - 49 kilometers.
Do not chase record distances to the detriment of health. Listen to your body and learn when to stop. If you, after walking the first kilometer, feel a slight fatigue, the pace can be considered optimal. If you are a little out of breath, slow down. When it starts to tingle in your side, switch to a quiet walk, and then stop to rest for a few minutes.

Walking will help you feel healthy and maintain excellent physical shape at any age. This is definitely a discipline worth trying out.

The process of training in race walking begins with learning the technique. Despite the seeming simplicity of movements in race walking, the process of learning technique is always a long process of developing a new and complex skill. Learning to keep a straight leg at the time of the vertical does not take much time. The difficulty lies in the ability to correctly alternate muscle contraction with relaxation with relatively small amplitudes of movements performed at a high frequency.

Behind the seeming simplicity of movement in race walking lies a very complex, precisely coordinated activity of the neuromuscular apparatus, due to the processes of excitation and inhibition, which make it possible to combine work and rest. To exclude from work many muscles that do not produce a beneficial effect, to make walking natural and free, to learn to maintain double support at high speed - these tasks are far from simple, requiring a lot of time to solve.

Technical training can start from the very beginning. early age(10-12 years), but this process will continue for many years along with the growth of sportsmanship.

The main purpose of education is to teach correct technique sports walking, perform it freely, without undue stress, with different speeds of movement, and also determine the optimal speed (tempo and stride length) for each student. For the solution of the indicated task, a methodical sequence of training is proposed below, particular tasks, means and guidelines are given.

Task 1. Introduce the technique of race walking.

Facilities. 1. Explanation of the features of the sports walking technique. 2. Demonstration of sports walking (showing by the teacher, watching film programs, film rings). 3. Attempts to perform sports walking techniques.

Methodical instructions. The instructor or runner demonstrates race walking several times after explaining the technique. Walking is carried out at the usual competitive speed, and also slowly. Trying to reproduce the walking technique, the trainees walk 2-3 times for 50-60 m, and the teacher draws their attention to the main mistakes: bent legs in the phase of the front support and at the moment of the vertical, torso tilt forward and backward, general stiffness of movement, etc. .

Task 2. To teach the correct movements of the legs during race walking.

Facilities. 1. Walking, in which the leg is placed on the ground straightened and remains in this position until the moment of the vertical. 2. The same exercise with a constant increase in speed.

Methodical instructions. When walking, the foot should be placed on the ground from the heel, followed by a roll on the entire foot. It is useful to remind students to actively straighten the leg by the time it is placed on the ground, and not before. Otherwise, walking with a “swing” will turn out, which contributes to the transition to running. Actively bringing the lower leg forward should be recommended only to those who have difficulty in performing leg extension by the beginning of its landing.

Task 3. To teach the movement of the pelvis during race walking.

Means 1. Walking with vigorous, wide strides with emphasis on the movements of the pelvis around the vertical axis. 2. Walking in a straight line, exposing the leg after some rotation around the vertical axis. 3. In a normal stance, a variable transfer of body weight from foot to foot (without moving the arms). 4. The same with moving forward, taking small steps, putting the foot from the heel.

Methodical instructions. Each exercise is repeated several times (depending on the development of individual elements of the technique). The distance in these exercises is 50-100 m. If the student transfers the body well from foot to foot without becoming enslaved, then the 3rd and 4th exercises can be skipped. The 2nd exercise can be performed along the running line of the stadium's running track. In the 2nd and 3rd exercises, the feet should be placed straight without turning the socks outward.

Task 4. To teach the correct movements of the arms and shoulders during race walking.

Facilities. 1. Imitation of hand movements in place. 2. Walking with your hands behind your back. 3. Walking with almost straight arms. 4. Race walking with active work of the shoulders and arms.

Methodical instructions. In the 1st exercise, do not allow movements in the transverse direction. Movement should be free, without undue stress. When performing the 2nd exercise, it is necessary to indicate to those involved in the need for active movements of the shoulders. In this case, the hands can be clasped behind. In the 3rd exercise, arm movements should be performed widely and freely. The walking distance in these exercises is 100 m.

Task 5. Improving the technique of race walking.

Facilities. 1. Race walking with different speed: slow, medium, fast. 2. Sports walking on a bend along an inclined path (down, up), along the highway.

Methodical instructions. When improving the technique, it is necessary to pay attention to: a) the position of the torso and head;

b) softness, emancipation of movements of the torso, legs and arms;

c) a sufficient step length, free transfer of the leg, make sure that the foot is carried as low as possible; d) timely (not early) separation of the heel from the ground; e) coordination of all movements.

When walking, excessive vertical and lateral vibrations of the body should be avoided. The walking distance gradually increases to 400-800 m or more.

When improving the technique of sports walking, each student must, with the help of a teacher, determine the pace of walking that is comfortable for himself, the optimal ratio of the number of breaths, exhalations and steps, etc. When walking on an inclined path, students need to monitor right position body, when walking uphill, tilt the body forward depending on the steepness of the slope, and when going downhill, skillfully lean back.

Some athletes cannot fully extend their leg (or even their legs) during the support period. In this case, the following exercises are recommended:

1. Walking uphill with an emphasis on straightening the leg at the knee joint.

2. Walking with the body tilted forward (it is necessary to straighten the legs, hands help to straighten).

3. Walking with the body tilted forward for each step, and if the left leg is in front, then the left hand touches the foot.

To eliminate "slapping" walking and strengthen the muscles of the lower leg, the following exercises are used:

1. Legs in a wide step, standing leg behind the whole foot, standing leg in front on the heel. Jump to the back of the sock standing foot, on the entire foot in front of the standing leg, then take the starting position.

2. Attach the loops to the gymnastic bench or floor at a distance of 60-70 cm from the wall. Standing with your back to the wall, stand in loops with your toes and, without the help of your hands (or with a little help), bend your whole body back until you rest on the wall. Then return to the starting position.

3. Walking, which accentuates the setting of the foot from the heel with a sharp roll to the toe.

4. Walking on soft ground.

To improve the rotation of the pelvis around the vertical axis, exercises are recommended:

1. Feet on the width of the foot, hands in front of the chest. Mutually opposite turns shoulder girdle and pelvis.

2. The same, the arms move as in race walking.

3. Walking with “twisting”, stepping with the left foot not so much forward as far to the right, and with the right foot far to the left.

4. The same, but put your foot on a straight line (walking in a straight line). Move your foot forward, not to the side.

5. Standing on the left leg, the right leg is bent in front, hands in front of the chest. Sharply withdraw bent leg right and left, accentuating the movement to the left with movements of the hands in opposite directions.

6. The same, but with support by hands.

7. Jumping, sharply turning the pelvis around the vertical axis to the right and left.

8. Walking left side forward, right leg once moves in front of the left, another time behind it, with a sharp turn of the pelvis.

9. The same, but with the right side.

10. Walking with toes inward with a preliminary rotation of the pelvis around the vertical axis. Step length 40-50 cm.

11. Sports walking "snake" 2-4 m to the right and left. To improve the movements of the arms and shoulder girdle, the following exercises are used:

1. Race walking - clasp your hands in front of your chest.

2. Race walking - hands behind the head.

3. Race walking - with a stick on the shoulders and with a stick at the back in the elbow joints.

High sports results are achieved by runners thanks to many years of long-term training. If adult athletes start training, then, as a rule, they spend 4-5 years on systematic improvement before they fulfill the standards of a candidate master of sports (cms) or master of sports (ms). There are individual, exceptionally gifted athletes for whom this period was somewhat shorter: L. Spirin, V. Soldatenko, N. Smaga. But there are athletes who achieved true mastery only in 6-7 years, starting their training in childhood or adolescence: V. Rezaev, N. Vipichenko, A. Solomin and others.

The basic principle of long-term training is the gradual increase in training load; this is achieved by increasing both the volume of training means and their intensity.

Until a certain time, mainly the volume of training means increases, then the training effect is achieved by increasing the intensity, both absolute (intensity of the exercise, speed of passing distance segments) and relative, i.e. an increase in walking and running, performed at a heart rate of 130 beats / min and more.

If we take the means of physical training, then in the first years of training their role and significance is greater than in subsequent years, when the development of the basic qualities of an athlete has already taken place, i.e. the prerequisites for more specialized training have been created. We also note that the improvement of technique remains a constant concern of coaches and athletes throughout the long-term sports path.

Long-term training in race walking has several stages. If adults begin to train, then the path of their improvement has the same direction as that of children, but the stages are shorter in duration.

The first stage is the stage of preliminary preparation (9-11 years).

The second stage is the stage of initial specialization (12-15 years).

The third stage is the stage of in-depth specialization (16-18 years old).

The fourth stage is the stage sports improvement(19 years and older).

The main task of the stage is the selection of capable children who are predisposed to long-term aerobic work, i.e. to walking. No less important is the task to interest children in race walking. Success will come to the coach only if at this stage the selection tasks are correctly solved, and the guys have a great desire to train in this particular form. athletics.

Experience shows that optimistic real forecasts of children's sports results, meetings with the strongest walkers of the USSR or Union republics, acquaintance with the history of performances of Soviet walkers at major sports competitions - all this contributes to the creation of an increased interest in walking. If in the process of preliminary training the children did not show a certain interest in sports walking, it is difficult in the future to save the selected groups for subsequent specialization in walking.

It is necessary to select children who are predisposed to successful improvement in race walking according to exercises and sports that are directly related to endurance: long crosses, skis, highway runs, walks, as well as on the basis of the results of training competitions in walking on 1, 2 and 3 km.

Selected for preliminary stage training and those who expressed a desire to engage in specialized race walking groups move on to the stage of initial specialization.

Tasks of the stage of initial specialization: creation of the foundation of theoretical knowledge, development physical qualities, especially endurance as a dominant quality, further mastery of the skill of race walking, familiarity with the basics of walking technique; improvement of volitional qualities necessary for the future master of sports.

The stage is characterized by the saturation of various physical exercises that are directly related to general physical training, since the arsenal of special physical training means is very limited, and this noticeably tires the CNS of those involved. It is especially important not to forget about the emotionality of training sessions so that the children do not lose their desire to go in for race walking.

Means of training on the stage: race walking at different speeds; special walker exercises; running - from slow running at a pulse of 180 beats / min and more; skiing, regular walking.

During this period, children can successfully compete in running, skiing, and other types of light athletics.

For 3-4 years of preparation at this stage, the total volume of special means can increase from 2000 to 3900 km per year, and the volume of special means performed at a heart rate of 130 beats per minute and above can be equal to 900-2700 km during the same period.

Competitive speed (speed close to the threshold of anaerobic metabolism ANSP) can increase up to 400-450 km; number of training sessions - up to 550-600 (including morning classes), of which 35-40% will fall on the OFP; the number of competitions only in walking - b-8.

The control exercises at the stage are: running 60, 100, 800, 3000 m; standing long jump, standing triple jump; medicine ball throw (3 kg); skiing 3 and 5 km, race walking 3 and 5 km. For 15-16-year-olds, skiing and 10 km race walking can be successfully used.

For the stage of initial specialization, the periodization of year-round training is conditional. Much depends on the local competition calendar, challenges in health Camp, participation young athletes on a long hike, etc.

At this stage, there is a further increase in the training load. First of all, the number of training sessions increases, the total volume of special means, as well as the volume of special means performed at a heart rate of 130 beats per minute or more (the so-called relative intensity).

The share of OFP is noticeably reduced, but the number of competitions increases to 10-11 starts per year. Special physical training becomes the main one. In the advanced specialization stage, it is necessary to learn how to maintain double support at a very high walking speed. The objective of the stage is the achievement of results I sports category or even kms.

The total volume of special facilities reaches 4500-4750 km per year.

Control exercises: race walking 3 km - 12.50.0-13. 00.0; race walking 5 km - 21. 50.0-22. 00.0; race walking 10 km - 44. 40.0-45. 30.0; 3000 m run - 8. 56.0-9. 10.0; triple jump from a place - 7.50-7.70; stuffed ball throw - 13.00-13.50 m; skiing 10 km - 34.30-36.30.

Year-Round Training

The preparatory period lasts 26 weeks and consists of general preparatory (10 weeks) and special preparatory (16 weeks) stages (Table 1).

Table 1. Exemplary plan for year-round training of walkers at the stage of advanced specialization (16-18 years old)

Tasks of the general preparatory stage: increasing the level of theoretical knowledge, the general level of the body's functional capabilities, the development of general endurance, comprehensive physical training, improving the technique of race walking.

Means of training: normal and athletic walking, running, general developmental exercises, sport games, swimming, special walker exercises to improve walking technique and develop the necessary qualities (for example, to develop the so-called strength endurance).

The special preparatory stage of the year-round training of the runner has the same tasks as the general preparatory stage, but the task of improving special endurance and walking speed is highlighted. The means of training are the same as in the previous stage. Over the course of 16 weeks, the walking speed on the training segments increases gradually. By the end of the stage, the speed of passing the training segments may slightly exceed the average competitive speed of the result planned for the year. Special training- Summing up - not held for competitions. Competitions are considered as control over the state of fitness of an athlete.

The competitive period lasts 22 weeks and consists of two stages: the early competition stage (8 weeks) and the main competition stage (14 weeks).

Tasks of the first stage of the competitive period: increasing the level of theoretical knowledge; further development and improvement of the physical and moral-volitional qualities necessary for a walker; preparation for maximum stress; improvement of walking technique, in particular, maintaining constant contact with the ground while high speeds movement.

Means of training: general developmental exercises carried out in the warm-up and in the evening training session, special exercises for walking in order to improve the technique of sports walking and develop speed; race walking at different speeds (up to the maximum possible); running at a uniform and variable speed and, finally, ordinary (walking) walking, used for the purpose active rest and maintaining overall endurance at the required level.

The tasks of the second stage (main competitions) of the competitive period are the same as in the previous stage, but here the main task is to achieve sportswear and maintaining it throughout the second stage.

The means of training are the same as in the previous stage.

In the transitional period, the following tasks are solved: a) maintaining the general physical education at the achieved level; b) gradual reduction of the special training load; c) providing active recreation; d) improving the technique of sports walking; e) increasing the level of theoretical knowledge.

The training transition period is the “big wave” period in the decline in the load. The training of walkers in the transitional period is diverse both in the use of means and in the dosage of exercises.

The fourth stage should be considered as an organic continuation of the third - the stage of in-depth specialization. Top Achievements in race walking are achieved by adult runners who have a fairly long long-term experience in race walking. The most favorable age for showing record results for runners is determined to be 24-28 years old, but there are also deviations in both directions. The stage of sports improvement is characterized by the use of the principle of individualization. To achieve the ms standards, a further increase in the training load is necessary.

An increase in the training load is carried out by increasing the total volume of special training means, sports walking with a heart rate of 130 beats/min and more, increasing competitive speed, etc.

Periods and stages, as well as tasks, means and methods of training correspond to the previous stage. The principles of building monthly and weekly cycles also correspond to the stage of in-depth specialization.

We give an approximate plan for year-round training at the stage of sports improvement (Table 2).

Preparation for the competition. At ENPP, it is necessary to reduce the load in the classroom, although the number training days may remain the same. Load reduction in individual training sessions necessary for the accumulation of strength before the competition.

Control walk 10-15 km must be carried out 10-12 days before the start of 20 km, and control walk 30-40 km - 16-20 days before the competition 50 km.

Table 2. Approximate plan for year-round training for a walker at the stage of sports improvement (19 years and older)

In cases where an athlete has to perform quite often in competitions, it is not advisable to conduct a control walk.

Immediately before the competition, athletes usually rest for 2-3 days. On the eve of the competition, it is useful to warm up for 50-60 minutes during the hours that coincide with the competition hours of the next day.

It is also advisable to carry out race walking on short stretches (200, 300, 400 m) with a very high intensity, but the number of repetitions should be small (2-4).

The regime of the day of the competition, if possible, should not differ from the regime of the previous days.

On the day of the competition, the warm-up should be carried out 50-60 minutes before the start of the competition. Rest after a warm-up can be 10-15 minutes. The walker's warm-up consists of slow running, sports walking, general developmental and special preparatory exercises. In order to more freely walk the first lap or the first kilometer of the distance, minced walking and accelerations 3-4 times 60-100 m each are included in the warm-up. Very often, walkers alternate performing general developmental and special exercises in the warm-up with slow walking or slow running. It is recommended to finish the warm-up with a 300-400 m race walk at the speed planned for the first lap (at the stadium) or the first kilometer (on the highway) in this competition.

It is desirable that each runner has a tactical plan for passing the distance. For example:

1. Start strongly from the start (the goal is to get ahead of the rest of the participants), keep the gap formed until the end of the distance.

2. Accelerate walking in the middle of the distance and thereby secure the victory.

3. With a relatively weak passage of the first half of the distance, count on victory due to the rapid passage of the second half or the last part of the distance (less than half).

4. Evenly cover the entire distance in accordance with the planned average speed etc.

Some runners, for tactical reasons, use jerks and accelerations at a distance in order to create unfavorable conditions for their opponents (if, of course, the latter accept these jerks and accelerations).

Sometimes it is advisable to go in a group of competitors (headwind, team competition, the presence of the most experienced participants in the group, etc.). At the same time, you need to take into account that you can get into "someone else's pace of movement" and not show the desired result.

The tactical plan is drawn up independently or together with the coach. At the same time, it is necessary to take into account the composition of the competitors, their capabilities and the capabilities of rivals, terrain, weather and other factors. The planned tactical plan allows the runner to feel more confident at a distance.

Particularly serious attention should be paid to the distance of 50 km, where success depends on the ability to properly distribute forces.

Fast walkers, performing at 20 km, start about 8-10 times a year. This number may include competitions for 10 and 5 km. Fast walkers-stayers perform 6-7 times, of which 2-3 times at their crown distance.

The interval between competitions (rest and preparation for the next competition) for 20 km should be approximately 16-20 days, for 50 km - up to 30 days.

Walking allows you to effectively and safely create an aerobic load for the entire body. To develop the body, many people practice race walking with great success. This variety aerobic exercise Designed to build muscle and burn calories. Unlike running, walking is less traumatic.

What is the essence of sports walking

It is quite important to answer the question of what is race walking, because most of the inhabitants believe that it is slow running or fast walking. However, in order to achieve desired effect this training must be carried out with strict adherence to technique.

The first thing you need to master in a sport like race walking is the technique of setting the legs. It is necessary to ensure that during the movement the foot always touches the surface of the earth with the entire plane.

In normal walking, in order to accelerate, we usually lengthen the step, here, in order to accelerate, we need to increase the speed of movements. That is, no matter how fast you move, you are still walking, not running. An unprepared athlete is able to walk at a speed of 5-9 km / h. During such a workout, you will not feel an acute lack of oxygen, as happens when running, so the duration of such loads can be many times longer.

calories and walking

The number of calories burned while walking is directly related to the intensity of the workout. This means: the more and faster you move your legs and arms, the sooner you will get rid of excess weight. Also, energy consumption depends on the weight of the athlete, because more calories are needed to move a massive body. In order to understand how many extra calories you will get rid of, you can take the average indicator as a guideline: for a person weighing 70 kg, the consumption is 440 Kcal per hour while driving at a speed of 9 km / h. That is, you will get the same load as if you were running at a low pace.

To increase the load, a route should be developed where there is a hilly terrain. The sandy surface will also force you to put in more effort to get around. Experts recommend increasing the duration of the training, rather than its intensity, to enhance the effect.

The Benefits of Walking

Scientists have long proven that any sports load at least several times a week can have an incredible effect on the body. The same applies to sports walking - in addition to strengthening muscle corset you train the lungs, the heart, increase the elasticity of the ligaments. By exercising regardless of weather conditions, you will forget about colds, because your immunity will become an insurmountable barrier to any viruses. Getting rid of excess weight, you reduce the load on the heart and blood vessels, which reduces the risk of coronary disease and myocardial infarction by 30%.

For walking you do not need special conditions and equipment. You can train anytime, anywhere.

You won’t need extra expenses, except for buying comfortable clothes and shoes, you won’t spend a penny more. Sports walking is shown to everyone, regardless of age.

During running, the foot hits the ground, which can lead to joint problems. When walking, the impact load is 2 times less. In addition, during such walks you will improve your psychological state. Admire nature, think positively and at the same time get incredible health benefits.

Disadvantages of Walking

Like other types aerobic exercise, race walking has its contraindications. First of all, they should pay attention to people who have heart disease. vascular system. Since during sports walking (even at the slowest pace) there is an increase in heart rate, this can adversely affect the course of some diseases.

The disadvantages of this sport include the difficulty of selecting a safe site. The weather also makes it difficult training process, especially for ice, when there is a high risk of injury.

If race walking seems too boring and monotonous to you, then you can conduct paired workouts, involving healthy lifestyle the lives of friends or relatives. Entertain yourself with your favorite music.

Girls who spend most of their time in high-heeled shoes may feel pain, tension in the calves and ankle when switching to a low move. In this case, do a good warm-up or have a small session of foot massage.

Who should pay attention to this type of sports loads? Definitely everyone! People of any fitness level, gender and age can enjoy useful walks. If you have any medical conditions, please consult your doctor before starting exercise.

How to learn race walking

In order to learn the correct sports walking, it is not necessary to turn to professional trainers. You can do it yourself by studying the nuances in books or online articles. However, do not delude yourself, because the walking technique is not as simple as it might seem. To benefit the body, it is worth learning the very basics of walking technique and strictly following the recommendations during training.

The main feature is the position of the main and secondary legs during movement. The supporting limb must remain straight throughout the entire time of the transfer of the secondary, until it touches the ground. Important role plays and posture. Try to straighten your torso as much as possible without feeling any tension. All movements are made by swinging the hips, which must be performed evenly.

If you have any chronic diseases, conduct paired classes or train with an instructor.

What is the right way to walk for health benefits? Even race walking, which to many seems like a regular walk, should begin with a warm-up. To prepare the muscles for a long load, do several stretching exercises for the legs and torso. Normal tilts forward and to the sides will do. You can warm up your body by jumping rope. After finishing your workout, wait for your heart rate to return to normal and repeat the warm-up exercises.

If you decide to conduct training away from residential areas or near the roadway, then choose bright clothes equipped with reflective elements. This will protect you from inattentive drivers at dusk and foggy weather.

What to wear for outdoor activities

During outdoor training, you need to pay attention to the weather and dress according to it. Race walking has the same requirement, and how to dress properly is an important topic.

The first rule of race walking is to dress for the weather minus one layer. In summer it is a T-shirt and shorts, in winter - a light sports jacket. It is advisable to give preference to breathable materials such as wool and cotton. In sports stores, you can find special synthetic clothing that perfectly absorbs sweat, lets air through and does not stick to the body. In the cold season, try to wear several layers of clothing. So, if you get hot during a workout, you can easily get rid of one layer and avoid overheating.

Particular attention should be paid to the choice of shoes. It should fit snugly against the leg, not press or dangle. It is advisable to choose models with a rigid raised heel, it will act as additional support and protect the leg from dislocations. The rubber outsole is perfect for athletic walking. In summer shoes, it will act as a shock absorber, in winter it will provide good grip on the ground. The upper of the shoe should also provide the possibility of air circulation, and in difficult weather conditions, protect from cold and moisture.

It is useful to use a pedometer during training. With it, you can control the speed of movement, get accurate information about the distance traveled. But keep in mind that the device gives accurate data only when moving on a flat surface.

If your training takes place in places with hills and lowlands, then the data presented will have errors.

Often, lovers of sports walking use ski or skis as a support. scandinavian sticks. They make you work harder upper part body, give additional weight due to which more calories are burned. As weighting agents that increase the load, special pads on the legs, jackets and even dumbbells can also be used. However, such methods of increasing the load should be treated with caution, especially for beginners.

Walking

Walking is the main mode of transportation for humans and most animals. A person learns to walk on two legs in early childhood and uses this method of locomotion throughout his life. Various walking techniques allow us to consider walking as a sport, a fitness load to maintain health and improve well-being. Features of the body, diseases and injuries can cause various pains when walking. About what is considered proper walking, about the benefits and harms of walking and its different types, MedAboutMe tells.

Walking is a type of motor activity of humans and animals, providing active movement in space on a solid surface. In the process of walking a person, a complex coordinated activity of the limbs and skeletal muscle. Depending on the walking technique, with this type of movement, up to 95% of the muscles of the body can be included in the process.

Human walking: Homo erectus

Human walking on two limbs differs from the mode of locomotion of vertebrates. It is assumed that the first people who mastered bipedalism were representatives of the species homo erectus, Homo erectus, the immediate ancestor of modern man. Such a connection is evidenced by the structure of the femurs, which is identical with homo sapiens.

The transition to bipedia, walking on two legs, was for a long time considered a consequence of the labor concept of Friedrich Engels: “labor made a man out of a monkey”, that is, the forelimbs, hands, began to be actively involved in manipulating objects and cubs, which led to walking exclusively on the hind limbs. limbs, legs.

However, modern researchers argue that the phenomenon of walking on two legs arose much earlier than the appearance of tools, for example, the remains of the first upright human ancestors date back 7 million years, and objects used as tools - only 2.7 million years ago.

As hypotheses about the origin of bipedalism, the need to cross water barriers, often rise on hind limbs during life on grass-covered savanna spaces, evolutionary “baldness”, the disappearance of hair from the body of mothers in a warm climate, which forced the mother to use the forelimbs to hold the cub on the body, are put forward. . There are also theories based on the psychological advantage of bipedals - the body looks larger, you can see further, as well as mathematical calculations proving that movement on two legs is energetically more economical than on four limbs.

Most likely, the phenomenon of upright walking, human walking on two legs, was formed under the influence of a whole range of factors, and today we actively use this type of movement, without thinking about what large-scale changes in the body a person owes to the ability to freely use his hands and stand and move steadily on his feet.

Considering such characteristics of walking as benefits and harms to the human body, it is worth remembering the structure of the human body. The adaptation of the body structure to upright posture has led to many changes in the course of human evolution. These include:

change in the base of the skull, displacement of the large occipital foramen;
the structure of the bones of the pelvis: in upright walking, the pelvis is wider and lower than in those who move on all fours;
the structure of the long bones of the legs. Features and differences in the structure are clearly visible in dynamics, when great apes move on two hind limbs, swaying to compensate for instability with torso vibrations;
foot structure: the presence of transverse and longitudinal rises, shortened toes, lack of opposition and abduction thumb feet;
the structure of the hands of modern man is also a consequence of the transition to upright posture. Our hands are not adapted to movement on the ground, but are adapted to the use of tools;
the erect spine has special curves and is located along the vertical axis.

These changes in the body led not only to the ability to use energy more economically when moving, to see the environment better, to free up hands for carrying, working with tools, but also affected the stability of the entire musculoskeletal structure and led to the emergence of diseases unfamiliar to animals moving on four limbs.

Increased load on the spinal column and lower limbs, especially in combination with low motor activity and the constant wearing of shoes, companions of modern man, can lead to pain when walking, as well as to complications in the presence of certain diseases. However, walking, the benefits and harms of which have been studied and proven in various aspects, as a rule, is not the direct cause of the onset of diseases.

The benefits of walking are undeniable. In addition to the obvious factors: movement, stay on fresh air, hardening, relieving psycho-emotional stress during simple walks, experts say that walking directly affects the health of the body and the well-being of a person. So, the following facts testify to the benefits of walking and hiking:

regular walking for 30 minutes a day can reduce the likelihood of developing tumor formations in the intestine by 30%;
at least half an hour of walking daily at an accelerated pace has a beneficial effect on the cardiovascular system, reducing arterial pressure by filling the vessels of the arms and legs;
active contraction of the leg muscles when walking helps to maintain the tone of the blood vessels of the legs and reduces the likelihood of varicose veins of the lower extremities. Half an hour of walking a day is enough to prevent this disease;
a decrease in the level of adrenaline and cortisol and an increase in the amount of endorphins in the blood accompany any physical activity, including walking. Thus, even a short walk can have a beneficial effect on mood at a physiological level;
For the absorption of calcium by the body, physical activity is necessary. The benefits of walking for strengthening the bone skeleton and the entire musculoskeletal system are undeniable: calcium is absorbed better, and ligaments are strengthened with a constant load on them;
Finally, walking, although not the most energy-intensive activity, however, increases the consumption of calories by the body. 200-300 kilocalories expended during an hour of walking at a different pace help maintain overall fitness and even lose weight for those who want it.

Health walking is a direction of treatment that is almost 200 years old. It is well known that in early XIX For centuries, European doctors prescribed regular walks along the sea, along the hills and mountain resorts to patients with certain diseases.

Walking therapy is the use of a type of physical activity that is natural for a person. The advantages of walking treatment in the absence of any conventions: classes can be started in any area, at any time of the year, no additional equipment or equipment is required, a pair of comfortable shoes is enough.

Walking is the best choice for those who are overweight, debilitated or have not played sports before. The ability to independently control the load, speed, distances, combine treatment with walking and a walk in nature, shopping or going to work allow you to actively use this method of therapy for any type of employment.

With an unprepared body or recovery after an illness, it is recommended to start classes with a preparatory type health walking performed at a slow pace (60-80 steps per minute) or with the usual speed of movement. In this case, it is necessary to control the frequency of breathing and pulse.

Gradually increasing the intensity of movement, after a while you can switch to the main type of therapeutic walking. With it, fast (100 or more steps per minute) and slow walking alternate; the speed at the beginning of the movement should be comfortable enough so that the breath does not go astray. After 5-10 minutes of a slow pace, they switch to fast walking for 3-5 minutes, then return to a slow one.

The duration of the whole lesson is 30-40 minutes. Before starting, you need to do a small (10-15 minutes) physical warm-up, in conclusion there is always a stage of slow walking and breathing exercises, relaxation, muscle stretching.

Experts advise not to build a pace, especially for patients recovering from an illness or having difficulty exercising.

Terrencourt

Terrenkur as a type of therapeutic walking and sports load known since 1885. Therapy with regular walks over rough terrain with specially selected parameters for changing the slope of the surface, distance and pace was introduced by the German doctor Ertel.

In Russia, the health path became known at the end of the 19th century thanks to N. N. Obolonsky, who spread a new method of walking treatment and prepared one of the very first routes for this type of treatment in the park of Kislovodsk.

Initially, health path as a method of walking treatment was prescribed for patients with overweight, diseases of the cardiovascular and respiratory systems. However, its beneficial effect on the musculoskeletal system, improvement of metabolic processes, and general improvement of the body soon became clear.

Terrenkur as a technique is divided into three types:

easy: distances up to 500 meters, the terrain is almost without slope and elevation changes;
medium: distance 1.5 km, terrain changes occur on the route, a change in pace and walking time is added;
difficult: distances from 3 to 8 km, the route runs through hills from 600 to 6,000 m above sea level, many sections with variable walking speed are included.

Before starting the route, it is advisable to do a little physical warm-up. It is worth setting off for a distance in the morning, or choosing weather that is not accompanied by heat and high solar activity.

In the process of walking, you can, if necessary, make stops, accompanying them with breathing exercises, stretching the muscles. It is recommended to take drinking water with you, but total weight things on the route should not exceed 2 kg.

If there are indications or pain in the back area, the routes can be overcome in a bandage or corset, as the musculoskeletal system strengthens, the need for such support, as a rule, disappears.

A sign of a route correctly chosen and overcome at a suitable pace is a feeling of light muscle fatigue at its completion.

Walking is a good sport for those who want to lose weight but cannot move actively. Excess weight often leads to diseases of the musculoskeletal system, a critical load on the joints of the legs, and concomitant diseases. With such a clinical picture, running is not recommended, power types sports, and various cardio loads and fitness can be a significant test for an unprepared body.

At the beginning of sports therapy, overweight people are recommended to swim and walk - for weight loss and gradual body training before starting additional loads. The advantage of walking for weight loss is that for such activities you do not need to select a pool or pond, depend on the vagaries of the weather, or select additional equipment. Positive effect for the body gives even walking indoors, in one place, which allows you to create a sparing regimen and gradually increase the endurance of the body.

Walking in place is performed without moving horizontally, with hips and knees raised. It is worth starting from 5-10 minutes, gradually bringing the duration of classes to 1-1.5 hours. The pace of walking is from 50 to 60 steps per minute, and only one leg movement, for example, the right one, is considered per step.

For a full-fledged walking for weight loss, it is recommended to maintain pace and speed, focusing on the heart rate: it should not exceed 70% of the maximum heart rate (220 - age in years). Accelerated, but not exceeding this value, the heartbeat provides a sufficient load to burn fat reserves. A heart rate above the 70% maximum means that the body is starting to use carbohydrates instead of fats as an energy source.

Walking for weight loss includes walking at an intermittent pace, with loads, as well as climbing inclined surfaces natural landscape or treadmill, providing an additional load on the muscles.

This type of activity, like walking, burns calories at a moderate pace. The energy consumption of the body in the process of walking largely depends on the following factors:

age;
body weight;
gender;
age;
features of the body's metabolism;
walking pace;
duration by walking time, route distance
the level of physical fitness and the ratio of muscle and adipose tissue in the body;
availability of sections on the route increased complexity: climbs, descents, obstacles;
use of additional equipment: sticks for Nordic walking, weights for arms, legs, back;
additional exercises and walking techniques.

In this type of physical activity, as wellness walking, calories are calculated depending on body weight and speed of movement. So, at an average walking pace of about 4 km / h. a person consumes 3.2 kcal for every kilogram of body weight. At a speed increased to 6 km / h - 4.5 kcal / kg, at high (8 km / h) - 10 kilocalories per kg.

Less accurate, but convenient for those people who do not have the ability to determine the distance traveled, the method of calculating energy costs is based on the number of steps per minute: 50 steps approximately correspond to a speed of 3 km / h, 66 - 4 km / h., 83 - 5 km / h., 100 steps - 6 km / h.

To calculate the energy consumption during movement, and are used aids, allowing you to accurately determine the calorie consumption when walking. The most common are fitness bracelets, trackers and software in mobile communications. Depending on the measurement accuracy level that the device is programmed to enter, body weight, gender, age, walking speed, and calories burned while moving are calculated based on the data entered and the location of the device.

If it is necessary to increase the load and / or energy consumption during walking, it is recommended to use the following techniques:

load in the aerobic zone, with a rapid heart rate, but not more than 70-80% of the maximum allowable;
tension in the muscles of the press and buttocks while walking;
tracking correct posture: straight back, gaze directed forward (chin horizontal to the surface);
routes over rough terrain, with ascents and descents;
routes on loose or low-density surfaces: sand, gravel, snow, soil, etc.;
additional activity during movement: swings with arms bent at the elbows, lifting the knees up, elongated steps, walking "sideways", side steps, back forward, walking up the stairs, etc .;
use of additional equipment: Nordic walking poles, weights;
interval training method, alternating high and medium walking pace.

The higher the pace, the greater the calorie consumption, this rule works for all types of physical activity. Fast walk starts at a speed of 6 km / h, for professional athletes, the speed reaches 15 km / h with a special movement technique.

With an increase in speed, the energy consumption of the body increases significantly. So, a person with a body weight of 70 kg for 1 hour of walking at a speed of 3 km / h. consumes an average of 175 kcal, at a speed of 6 km / h. - 303 kcal, 9 km / h. - 674 kilocalories. And this effect is achieved by moving on a flat surface without additional loads, weights, equipment. Fast walking with sticks or Nordic walking technique increases calorie expenditure by 46%,

Determining the optimal walking time for calculating energy costs

Knowing the parameters of your body, you can calculate the approximate walking time required to burn a certain number of calories. So, if a person weighing 70 kg wants to take a walk with a health purpose and spend 200 kcal, then at a speed of 3 kilometers per hour, he will need almost 60 minutes, when moving at a speed of 5 km / h. - 38 minutes, 6 km / h - 29 minutes.

If the Scandinavian movement technique is used when walking, then the time required to burn 200 kcal will decrease by 33% and will be, depending on the pace of walking, 40, 25 and 15 minutes, respectively.

Any complication of the route, the use of weights and additional physical activity while walking, - increase the energy consumption of the body.

You can often hear about the harm of walking from people who are forced to spend a long time “on their feet” or in motion. However, walking, which is attributed to the harm in the occurrence of various diseases, is not actually the root cause. Diseases of the musculoskeletal system, vascular system, type 2 diabetes, inflammatory processes in the tendons, etc. are not the consequences of walking, but the manifestations of such diseases can be aggravated by physical exertion during movement.

Prolonged walking in uncomfortable, improperly selected shoes can harm the musculoskeletal system, primarily affecting the foot. If the muscles of the foot are poorly developed, walking in shoes of this type can affect the progression of flat feet, causing pain and provoking the development of associated deformities and diseases.

Experts say: walking at a pace and load corresponding to the capabilities of a particular person is good for the body. The only possible option in which walking can still cause harm is attempts to move on a slippery surface, for example, during ice. Injuries caused by falls in such cases can be correlated to some extent with walking.

The causes of pain when walking can be quite varied. Most common during or after walking, caused by wearing uncomfortable shoes. In this case, the pain symptom quickly passes, does not return until the same pair is used again and does not require the attention of specialists. There is also frequent pain when walking after intense exercise. Such a cause of pain when walking can be hidden in convulsive contractions due to exceeding the limit of a person’s physiological endurance, and in natural pain sensations associated with microtraumas. muscle tissue with increased blood circulation and accumulation of lactic acid.

Other causes of pain when walking include:

flat feet, deformation of the transverse and / or longitudinal arches of the foot;
heel spurs, growths of the bone tissue of the foot;
arthrosis, arthritis of the joints of the legs, myositis, inflammatory processes in the tendons;
consequences of injuries: fractures, sprains, bruises, dislocations, including old ones that caused deformation;
venous insufficiency of vessels of the lower extremities ( varicose veins veins, thrombophlebitis, thrombosis, phlebitis of leg veins);
osteochondrosis of the lumbosacral region, protrusion, herniated intervertebral discs, displacement of the articular surfaces of the vertebrae;
local violation of arterial blood flow caused by both diseases of the arteries and their mechanical compression due to the presence of injuries, abscesses, tumors, tissue deformation;
neuritis, polyneuritis with an infectious or autoimmune etiology of the disease, inflammation of the sciatic nerve.

Various formations on the skin of the foot, skin diseases, soft tissue infections can also contribute to pain during walking.

Pain when walking that occurs in the hip area is a reason for a mandatory visit to the doctor. Even if the pain is still insignificant, this symptom may indicate the onset of serious diseases. The causes of pain when walking in this case may be the following:

osteoarthritis against the background of dystrophic or inflammatory processes in the hip joint;
tendonitis, inflammation of the tendons;
rheumatic diseases of the joints;
inflammatory processes in the joint of septic etiology when tissues are infected with streptococci, staphylococci, etc.;
tuberculous lesion of the articular tissue;
dislocations, sprains of the ligamentous apparatus, injuries;
tumor formations localized in the area of the hip joint;
hereditary pathologies, dysplastic changes, including congenital, etc.

Most of the diseases from this list are initially manifested by pain during movement. Pain when walking can radiate to the knee, lower back, groin, buttocks. Inconsistent and mild at the first stage of diseases and pathological processes, with an increase in the syndrome, pain when walking increases, is supplemented painful sensations at rest, it becomes constant, there is a violation of joint mobility, contractures, a significant limitation of motor function occurs, lameness develops.

Thus, even rare and not pronounced pain when walking in the hip joint should be a reason for a medical examination. Early diagnosis and timely therapy will help prevent the onset of significant destructive changes in the joint and maintain mobility.

Walking Techniques

There are several walking techniques. Depending on the type, the groups of muscles involved differ, movements, equipment, pace and other characteristics of the process vary.

In accordance with the definition of Grigory Perelman, walking is "a sequence of controlled falls." The movement of the body when walking occurs according to the principle of a pendulum, the efficiency of movements, speed, load on the body depend on the use of various muscles and parts of the body to transfer the "fall" to the next phase of balance.

Proper walking, which is not related to sports, implies maintaining posture in the process of movement, the absence of a head tilt, a harmonious combination of the amplitude of the arms and legs. While maintaining such a position of the body in space, the load on the legs and spinal column is most compensated, which reduces the negative impact on the musculoskeletal system in comparison with the uneven gait of a stooping person.

Proper walking is not only more useful, it is also more effective: considering walking as a sequence of controlled falls, it is easy to see that, for example, tilting the head down and bringing the shoulders forward shift the vertical axis of a person, affecting the position of the center of gravity during movement.

Walking elderly

Often, with age, people begin to think about playing sports to maintain, improve health, recover from illnesses, while not having an adequate supply of physical endurance. Old age often becomes an obstacle to the usual physical exercises. In such situations, doctors are increasingly recommending to master the healing technique of walking.

At right choice walking loads of the elderly is a way to strengthen the cardiovascular system, improve respiratory processes, blood circulation, strengthen joints and bones. Walking also has a beneficial effect on the organs digestive system, endocrine glands, carrying out "massage" internal organs during active body movement.

According to research, walking the elderly for 1 hour 4-5 times a week can slow down the aging process and degenerative changes in the body, increase immunity weakened with age, improve well-being and general state organism.

For the successful development of this sport in old age, some recommendations should be followed. Walking technique should match the wellness style. You should start with small loads: for example, walk 500 m in 12 minutes twice with a break of 5-10 minutes between distances.

To improve the mobility of the foot, an important part of the body that provides smooth uniform movement, older people are recommended to carry out a set of exercises aimed at developing muscles and increasing joint mobility: walking barefoot on an uneven surface, walking on toes, on the heels, on the lateral surfaces of the foot, grasping with fingers feet small objects, etc.

In view of some possible difficulties with maintaining body balance in older people, an increased risk of injury, experts offer age patients who want to learn a suitable sport the Nordic walking technique with sticks. For elderly people, this walking technique is valuable not only by using four points of support to prevent injuries, but also by redistributing the load from the joints of the legs to the upper body. In particular, knee joints during Nordic walking with sticks, they experience a load of 30% less than with the usual type of movement.

Race walking - olympic look sports since 1932, a discipline related to athletics. There are sports walking for short and long distances, from 5 to 50 km.

Non-Olympic events include race walking over 1000 km (marathons) and the maximum distances provided for athletes to overcome within a certain time (for example, 48 hours). The first competitions at the time of overcoming the distance were recorded in London in 1882.

Race walking differs from running types of movement in the absence of a flight phase; at any moment of movement, at least one leg must touch the surface. The second rule of this sport is that the front leg, carried forward, must be fully extended.

Race walking for long distances is one of the most difficult sports that place high demands on the endurance of athletes, physical training and psychological stability.

The specificity of the walking technique determines the peculiarities of refereeing: this is the only discipline in the category of athletics, in which the subjective opinion of the judge about the presence of the flight phase is of primary importance.

Nordic walking technique

The modern technique of Nordic walking is based on off-season training of skiers, although the use of two additional supports when walking has long been used by walkers, pilgrims, and shepherds when overcoming routes with difficult surface topography. Later, two canes were in demand as auxiliary in medical institutions for patients with disorders of the musculoskeletal system.

In the first half of the 20th century, this walking technique became a way of training for Finnish professional skiers, as a result of which this discipline has a second name - Finland walking, Finnish walking. As a separate sport, Nordic walking with sticks became known after half a century.

The Nordic walking technique is based on the movements of normal walking: the movements are rhythmic, but more intense, the opposite upper and lower limbs (arms, legs) move alternately. The swing of the arms directly correlates with the length of the steps. Walking sticks are used to move forward with repulsion from the surface.

The main equipment for this technique are special sticks. Unlike walking poles used to train climbers on flat surfaces, this species tools for support differs in shape, composition and method of selection.

For beginner athletes, the optimal formula for determining the length of the stick is "height in cm * 0.66". With an increase in the intensity of training, calculations are used according to the formulas "growth * 0.68" and "growth * 0.7". These calculations are based on the physiology human body and allow you to significantly (up to 30%) reduce the load on the joints and muscles of the legs and back.

Nordic walking with sticks involves training in any weather and on any surface. To improve the adhesion of the pole to the surface and prevent injuries, the poles are equipped with hard alloy steel spikes with an additional rubber tip for dry routes.

Nordic walking with sticks: benefits and contraindications

When studying a sport such as Nordic walking with sticks, the benefits of this type of activity are based on the effect of health-improving walking on the human body. All the positive changes that accompany therapeutic walking are also observed in its Scandinavian variety.

Differences are observed in the following aspects:

during Nordic walking with sticks, muscle groups of the upper body, arms, back are actively involved, which contributes to the inclusion of more than 90% of the muscles of the body in the process of movement, increases blood circulation, pulse rate (by 15%), energy costs of the body (by 46%);
at the same time, the presence of additional supports helps to reduce the load on the knees, hip joints, leg muscles, ankles.

Direct contraindications to Nordic walking with sticks are respiratory diseases in the acute stage. With caution, it is worth starting training for people with a stroke, a history of heart attack, cardiovascular disorders, respiratory failure, and hypertension. These diagnoses are not contraindications to such a sport as Nordic walking with sticks, the benefits of training will also be for patients with the above diseases. But the beginning of training should be carried out in a gentle mode and, preferably, under the supervision of a doctor.

Walking for the purpose of healing, strengthening the body, for the treatment, prevention of diseases or losing weight involves following certain techniques. Depending on the chosen style or capabilities of a person, methods, rules of movement when walking, values of pace, speed, and duration of distances differ.

For consultation and setting up movement techniques, it is recommended to attend walking lessons with professional athletes or physiotherapists. This will allow you to calculate the optimal load, the time to achieve results, adjust the diet if necessary, and also avoid discomfort and injury due to improper movement.

Walking lessons with a health purpose, for example, health paths, are usually held in group form. For people with chronic diseases of the musculoskeletal system, cardiovascular and respiratory systems, as well as athletes, individual consultations are recommended.

The fact that movement is life is known to everyone almost from birth, and this fact, of course, is undeniable. However, this movement is different. Some people prefer walking, others move with the help. Without a doubt, walking has been and remains the most useful and accessible to everyone who wants to lose those extra hated kilograms. For a long time, running was thought to be the best way to lose weight. One can argue with this statement, because there are people for whom running is clearly contraindicated. And walking has no contraindications. Race walking is especially useful for those who have cardiovascular or musculoskeletal disorders.

The technique of race walking is not particularly difficult, but still it must be approached with all responsibility. At the very beginning, you do not need to set a fast pace, otherwise rapid breathing will immediately appear, the body will quickly get tired, and this will not lead to anything good. Walking should be calm, measured. This helps warm up the muscles. Then the pace gradually increases. Steps should not be made too wide. Frequent and short steps are most effective. Particular attention should be paid to posture. The shoulders should be straightened, the stomach tightened, the back is even. The foot must first be placed on the heel, and then smoothly transfer the weight of the body to the toe. The arms should move like a pendulum, and not hang arbitrarily along the body. One more thing important rule: Do not make sudden stops. As the pace gradually increased, it should also be gradually reduced. This is necessary to restore uniform breathing and heartbeat. These are the simple rules that race walking requires.

You need to try to prevent dehydration of the body. The lack of fluid negatively affects the condition of the skin and the process of losing weight. Drink a glass of water before and after your walk.

Maximum effect can be achieved if you maintain a fast pace of walking for at least an hour daily. After a week, you will feel lightness in the body, tightness of the buttocks, uniformity of breathing. Race walking, without a doubt, has its positive impact. All cells of the body are saturated with oxygen, shortness of breath completely disappears, fatigue visits less and less. In addition, during a walk you can escape from everyday problems and completely give yourself to the surrounding nature. Sports walking is especially useful in the morning, preferably in a park or square, where only your own steps will break the silence.

Due attention should be paid to clothing. It should be fairly light and not hinder movement. Sneakers should be chosen with a rounded heel and preferably with a flexible toe. It is necessary that their surface contributes to the free circulation of air. This is the equipment that race walking should have, the technique in which it will be as correct as possible.

With such daily workouts burned a large number of calories, cholesterol levels are lowered, the process is inhibited, the skin acquires freshness and elasticity, a natural blush appears on the cheeks. In addition, the muscles of the legs and buttocks are significantly strengthened, the silhouette becomes toned, tendons and ligaments are strengthened. And most importantly, the bulging belly disappears forever, of course, if you do not stop these walks. It also increases the volume of the lungs, and significantly strengthens

To record the speed and distance traveled, you need to purchase a pedometer. In addition, it can serve as an additional incentive to achieve the desired result. Depending on the level of the trained body, you can change the load. But the main thing is not to overdo it and not bring the body to complete exhaustion, so as not to resort to emergency measures to restore lost health.