What muscles work when you walk? Use walk

Walking & ndash; it is the natural human method of movement. Scientists have proved that walking is important to maintain health. Everyone wants to stay in good shape and good spirits, to feel strength and vitality, but few people realize how important regular walking. Just 20 minutes a day can extend human life by up to 30%! What muscles work when you walk? How it is useful for health? This is what will be discussed in the article.

Benefits of walking

Sedentary lifestyle, especially sedentary work at the computer, increases the chance of getting heart problems, obesity, even cancer.

Walking at a fast pace, you will strengthen your cardiovascular system, blood circulation, respiratory system. With regular exercises decreases the level of cholesterol that prevents the development of atherosclerosis and varicose veins. No massage is no substitute Hiking, if you have problems with intervertebral discs. Even digestion is improved. Walking all the bodies are saturated with oxygen, remove waste products and toxins.

What muscles work when you walk? Work almost all muscles of your body: the press, the muscles that support the spine, back, buttocks, thigh, calf.

At any load level, walking will make you stronger and relieve stress.

The average person takes a day for 2-3 thousand steps. The Japanese are famed for longevity, I consider it necessary to pass 10 thousand. It is quite possible, if you replace public transport Hiking, abandon the Elevator, trips to the shops by car, etc.

Accessibility of the sport

It is increasingly possible to meet young people, making long walks with special gadgets, consider the steps, elderly people with sticks, briskly strode through the Park, the owners of dogs, happy walking with their Pets for a few hours. Walking is accessible to everyone and useful to everyone.

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• Walking is not necessary to learn. Your body already knows the movement, it is enough to follow the intensity and duration of the walks.
• It's free. People who are not involved in their physical training, often attribute this to the lack of Finance to visit fitness centers. It's amazing how many people spend an hour to drive to a sports hall by car, and walk on the treadmill. This time on the walk in the Park, would bring just as much good and kept a good mood and time spent in traffic jams.
• In these sports the most reduced risk of injury, as joints and bones are not overloaded.
• People may start to exercise at any fitness level and any weight, because there is no "phase of flight” when both feet off the ground.

Types of walking

There are many types of walk, choosing which can adjust the load on different muscle groups. What muscles work when you walk different types? Now this will be it.

Walking up stairs

Walking up the stairs intensively strengthens the muscles of thighs and calves. If you climb the steps, put on the surface only the sock, and, with an effort drawing on top of foot, do the next step. When you get used to the workload, try walking over a step. Walking the stairs - a great workout for your body!

Walking

For this exercise is optional even leave the house. Try to lift your knees as high as possible, do not rest your foot on the heel of the foot while walking should be smooth, make your steps soft. The hand movements will help to increase the intensity and keep the balance.

Fast walk

Express, or walking is quick and wide steps. One foot must always be in contact with the surface, it is impossible to go on running. The support leg stays straight, hands in heavy traffic. This is a very effective way to lose weight, but it is not recommended for people with flat feet.

Nordic walking

This is the best option for the study of almost all muscles. The arms move in opposition to legs, causing increasing step and more work the top half of the body. When Nordic walking uses special poles, making work and shoulders, eventually involved nearly 90% of all muscles, allowing you to burn more calories. Nordic walking is recommended for people of age, as it reduces the load on the legs, sticks absorb shock, which usually affects the knees and the spine.

Tips

What muscles work during walking, you already know. Before you start this kind of workout, listen to some valuable advice:

• While walking at usual pace and from a short distance away, the load on the muscles is minimal. Try to walk about 5 miles a day, with an average speed of 6 km/h.
• Optimal walking speed often is individual and depends on the stride length of the person. Therefore, it is considered the intensity of the walk the number of steps per minute. For example, 60 steps per minute – a very slow walk, more than 140 – very fast. Special bracelets,apps on smartphones can help you keep track of this indicator, because to count the steps in my mind – almost impossible. They are easy to notice how quickly you become fitter and stronger.
• Load must be increased. When you feel that you become easy to move at a certain pace, try to complete the same distance faster.
• Remember: if you want to replace walking is a sport, then your walk should be a real workout. That is, your heart rate should increase, muscle-strain, if you easily, then your body is adapted to load and have to increase it.
• Be patient, the result will be lightning fast. The regularity and length of sessions – the key to success and health.
• Don't forget about comfortable shoes and clothes.
• Any exercise should not be performed on a full stomach.
• Follow the posture if you slouch, the benefits of walking for the spine will become harmful.
• Try to breathe, breath-in through your nose, exhale-through the mouth.

Forward to health and longevity!