How to deal with sports walking

 Nordic walking is a huge plus is that it can do almost everything. It is not necessary to seek records, it still does not affect the number of calories burned. Much more important is the duration of training, and that it did not seem boring and monotonous, invite a partner or bring a player.

Brisk walking, unlike running, does not overload the heart muscle, but it still has contraindications. For example, people with overweight and asthma is better to consult a physician and the first time to work with an instructor. And with flat feet need to be concerned about special inserts for shoes.

Select Sports running shoes. They are well kept the foot, and a soft toe bends with good movement. Shoes should be made of breathable material, but still at regular trainings need to change it at least once in 6-8 months.

Any aerobic exercise is preceded by warm-up, race walking is not an exception. Mash the body, since deep breaths, waving his hands to the sides and up, then dropping down. Take a few slopes, attacks and squats. Pay attention to the calf muscle. Take her to stretch one leg back and put on the heel for 10-15 seconds.

When Race Walking working muscles are not only lower, but also upper body, especially the back. For this reason, always keep your posture, do not lean forward and did not fail back. At the same time find for himself a position that it is natural, without unnecessary stress.

In order to properly deal with walking, you need to remember the following: supporting leg is always a straight line. Start slowly. Put your right foot forward, move her body weight. Rearranging the left foot forward, do support it, etc. Thus, one foot always touching the ground, and you can not break away from it completely. Help himself with his hands and torso, making a circular motion around the vertical axis of the pelvis. These manipulations help carry the weight, and thus gain speed.

It takes at least three times a week for 30-50 minutes to get a good result. Gradually increase the effectiveness of training, increasing the speed. End the occupation stretching, gradually leading to normal heart rate and relaxing the muscles.

Try to choose a place where there are no cars. If you still walk on the roadway, wear something bright and not engaged in the fog when visibility drops. To calculate the distance you can use a pedometer, but remember that it gives the correct data on a level surface, since it depends on the width of the pitch.