- those load options that can equally bring both a lot of benefits and no less harm. This is most often explained by the fact that patients do not follow the rules of training. It is important in the process to take into account not only the characteristics of the classes, but also the state of the person.
Benefits of cardio for the body
Cardio training is the type of exercise that has a different focus:
- Such manipulations significantly strengthen the cardiovascular system;
- After them, the blood supply to the whole organism increases;
- The tissues are saturated with blood;
- Are given to muscle tone;
- Almost all the muscles of the body are trained, due to which the ODA is strengthened;
- Excess weight is dropped;
- Increases the endurance of the body and.
Accordingly, this type of load is considered the most optimal and useful almost always. But with most of the directions from cardio is contraindicated. This is explained by the fact that a large load is placed on the spine during such training.
Accordingly, it is necessary to carefully select and create training complexes. The most favorite among the people are running and walking.
Running is connected in one way or another with the phases of rise and fall. Accordingly, the disks have to perform a cushioning function. With a hernia, such manipulations are fraught with a lot of consequences. Therefore, it is important to choose the least traumatic type of activity.
Types of training
in general can be varied. And each individual species gives different degrees of stress that affect the entire body. With a hernia, many have a fairly strong effect on the spinal column, which is why they should be considered in more detail:
- Sprint is characterized by short distances, but a huge load on the spine. Therefore, even short-term exposure of this type can cause great harm and lead to an increase in hernia.
- Interval running is characterized by a change in running speed in the process. In the context of losing weight, it is the best, but with a hernia, any accelerations multiply the load, and together with a traumatic factor, this will not lead to good results.
- The marathon is characterized by low speed, but long distances. It is the least traumatic, but prolonged exposure of this nature to the discs can lead to pathology.
- The treadmill is considered one of the best options for running. On it you can adjust the speed, as well as the angle of inclination. When it is better to choose a zero angle. In addition, modern tracks are equipped with good cushioning.
If we talk about the choice of the type of running, then it is better to give preference to the simulator.
What is required for running:
- High-quality shoes with shock-absorbing soles;
- Good clothes made of natural fabric that does not restrict movement;
- Give preference to dirt roads or a treadmill;
- The distance should not be large - no more than 1.5-2 km.
A slow run at low speed on a flat surface is selected in the process. Concrete bases should be avoided, as the traumatization of discs during a fall is much stronger on them.
Walking
Walking with a hernia is more beneficial. There are no rise and fall phases, and therefore it is not injured. Accordingly, doctors recommend walking as a cardio load.
There are several types of walking that can be used for hernia. They differ in style of performance, but have their own advantages:
- Now the most popular is Nordic walking. With it, Scandinavian sticks are used as weighting agents, the optimal size of which is considered to be the length to the middle of the forearm. It perfectly trains the heart and blood vessels, does not injure the spine, creates conditions for weight loss.
- Walking is the best option. A person chooses his own speed with which it is convenient for him to move. In this case, the body is actively saturated with oxygen. It is believed that a daily walk for forty minutes in the evening gives more results than an hour and a half of intensive training at lunchtime.
- Sports walking loads the spine a little more and makes the muscles of the body strain. Moreover, it is not natural for the human body, and therefore, with a hernia, it is considered the least useful type. But at the same time, it allows you to burn fat as quickly as possible. If running is contraindicated, then walking with small steps, but at a fast pace, is a direct analogue and a safe substitute.
- Walking backwards helps to correct posture and gait and trains the back muscles of the legs. It is recommended for those who have curvature of the spine.
- Walking on the steps gives a good load on the legs and quite tangible - on the area. With a hernia in this department is not recommended
- An elliptical trainer is a type of stair walking exercise. Here you can control the speed as well as the direction: the pedals can be turned both forward and backward, which trains different muscle groups.
If we talk about the most useful type of activity of this kind, then this is a recreational walking walk. Approximately on the same level with it is Nordic walking. Other options can be beneficial, but require training and the participation of an instructor.
Benefits of Nordic Walking
- Regularity of classes;
- Use of sports shoes with shock-absorbing soles;
- Low speed and measured step;
- The terrain for walking should be rugged - either a dirt or gravel path, but not asphalt.
You need to start with small distances. In the first week, you can walk 1 km daily in 30 minutes.
Walking has a huge number of benefits that are difficult to list in one article. Studies have shown that people who walk regularly have a lower risk of developing diabetes, heart disease, cancer, and musculoskeletal disorders.
Walking at a fast pace at any time cheers up better than any medication.
For most people, this is the easiest form of exercise and does not require expensive equipment other than a good pair of shoes. For daily walking, weather, terrain and age do not matter. Below are some of the benefits of this type of exercise.
Walking therapy increases the capacity of the lungs and heart, contributing to a good supply of oxygen to the blood, increases the ability of muscle tissue to use oxygen for energy during physical activity, and normalizes blood pressure.
Brisk walking increases bone density and strength, especially in the lower back and hips, which is an excellent prevention of osteoporosis and reduces the likelihood of suffering hip fractures in old age.
This type of physical activity helps to keep weight under control, as it promotes the burning of fat cells. Walking treatment is indicated for obese people. It is believed that this is the best form of exercise for such a disease.
Reduces depression and feelings of anxiety. Walking with friends is a great therapeutic form of relaxation that lifts your spirits. In addition, regular exercise increases blood flow to the brain, stimulates its work, reducing the risk of diseases associated with mental age degradation.
Some other benefits of walking treatment: Increases muscle strength, coordination and endurance. Reduces the risk of colon cancer and reduces the negative effects of degenerative joint diseases.
As a therapy, 15-20 minutes of walking at a fast pace is enough. The speed should be such that you can talk calmly and not suffocate. Make sure you are properly dressed for the walk and have comfortable shoes.
If you suffer from any serious illness or are over 50 years old, consult your doctor about the speed and duration of your workout.
To get the most benefit from this type of physical activity, it is recommended that you walk at a steady, brisk pace, using rough terrain or steps whenever possible. This type of cardio training strengthens the cardiovascular system, as well as bone and muscle mass.
Table of contentsAlmost all modern people know that physical activity is good for health, because they maintain and improve the body's endurance, train muscles, heart, lungs and blood vessels, thereby preventing various diseases, and maintaining a high level of performance and well-being until old age. Moreover, it is absolutely known that movement is an integral part of the life of centenarians, since all people who have lived a fairly long life say that they constantly and regularly subjected their body to physical activity, mainly in the form of simple gardening and housework or walking.
The simplest and most accessible type of physical activity for all people is walking, which is an excellent workout that gives a person the opportunity to live a long and active life. Therefore, we can say that for the sake of life one should walk!
Why walking can lengthen life
Ancient Chinese sages, Taoist practitioners and famous doctors who served the emperor believed that a person lives as long as his vessels and joints live. In other words, the ancient sages believed that the most important thing for prolonging life is to strengthen and maintain in good working order the blood vessels and joints. It is quite possible to agree with the opinion of the imperial doctors of ancient China, since in the modern world people most often die from cardiovascular diseases, and joint pathology leads to disability and, ultimately, a deterioration in the quality and reduction in life expectancy.
From the foregoing, it follows that in order to prolong life and maintain its quality at an acceptable level, it is necessary to make efforts aimed at maintaining the normal structure and functional activity of blood vessels and joints. And the best way to maintain a good working condition of blood vessels and joints is physical exercises, but not all, but only the so-called aerobic exercise.
The fact is that aerobic exercise is aimed at training the cardiovascular and respiratory systems, that is, in fact, at increasing the degree of endurance of the body and its resistance to negative environmental factors. Indeed, during aerobic exercise, the heart beats more often, blood circulates faster through the vessels, more nutrients and oxygen are delivered to the tissues, as a result of which much fewer blood clots are formed and cholesterol is utilized, which does not attach to the vascular walls and does not form the basis of a future atherosclerotic plaque. In addition, due to the intensive movement of blood, the walls of even the smallest, collapsed vessels open up and begin to work, thereby preventing atrophic changes in them and maintaining their elasticity.
Such effects perfectly prevent atherosclerosis and various pathological changes in the vessels, which are the basis of various chronic diseases, such as coronary heart disease, myocardial infarction, varicose veins, thrombophlebitis, etc. In addition, due to the absence of weights, the joints during aerobic exercise work naturally and without undue overload, which trains and strengthens them without the risk of injury. Thanks to this, a person’s joints remain mobile for a long time, giving him the opportunity to make any, even the smallest and most precise movements, until old age. Accordingly, aerobic exercise contributes to maintaining good health and, thereby, prolonging an active life.
Of course, during aerobic training, the muscles of the body also work, which become stronger and also become more resilient, that is, able to withstand long, but moderate in intensity loads. But aerobic training cannot increase the strength and volume of muscles, as well as “sculpt” beautiful body contours, since physical activity of this nature provides the “internal stability” of the body rather than external beauty. That is why, to put it simply, to prolong life, you need to engage in aerobic training, and for the beauty of the body - strength training.
There is now a wide variety of aerobic workouts to choose from, such as dancing, running, walking, jumping rope, etc. Each person can choose the type of training that for some reason he likes more than others. However, the simplest and at the same time useful aerobic exercise is regular walking, which is available to all people at any time of the year and in any place. Walking is a gentle and very physiological exercise that allows you to achieve all the positive effects of aerobic exercise. In addition, when walking, the risk of injury is minimal, and the benefits are high, and this type of aerobic exercise can be used until old age. That is why we can say with full confidence that the expression "walking for life" is completely accurate and scientifically based, and not metaphorical!
The benefits of walking
Walking is a natural, habitual and physiological form of physical activity for a person of any age and gender. The movements made by a person when walking are cyclic, that is, the various muscles of the body alternately relax and tighten, which allows you to achieve an excellent training effect. Physical activity during walking is not too intense and high, it corresponds to the optimum for each muscle of the body, which ensures that there is no overload and associated dangers such as injury, overexertion, fatigue, etc. In addition, by changing the speed of walking or the terrain used for walking, you can easily increase or decrease the load, transferring it from a training mode to a gentle general strengthening one and vice versa. For endurance training and improvement of the cardiovascular and respiratory systems, walking is much more effective than various static physical activities (exercises on simulators, weight lifting, etc.). Body movements and muscle work when walking perfectly knead stiff members, disperse blood in all organs and tissues, including in the abdominal cavity and small pelvis, and also increase the amount of oxygen and nutrients delivered by blood to tissues.
Walking promotes weight loss, improves mood and general condition of the body, and also normalizes blood pressure, prevents atherosclerosis and reduces the concentration of cholesterol in the blood. Therefore, a person who walks literally goes very far from heart attacks, strokes, atherosclerosis, thrombosis and other diseases of the cardiovascular system. Thus, it is walking that is the optimal training for a long and active life without the burden of chronic diseases.
In terms of the effectiveness of maintaining the normal functional state of the cardiovascular system and preventing its diseases, walking literally has no equal. So, according to a long-term study conducted in various European countries, which involved people aged 40-65 years, it was shown that 3-4 hours of walking per week reduces the risk of coronary heart disease by 30-45%! More than half of the people who participated in the study and were walking did not suffer from any diseases of the cardiovascular system at all, felt great and were very active. People who did not walk felt much worse and more often suffered from severe chronic diseases of the cardiovascular system. In addition, scientists have found that walking is the ideal form of exercise for women, because it does not exhaust like exercising on simulators.
In general, the benefits of a daily 30-minute walk for the human body are to achieve the following positive effects:
- The heart muscle is strengthened, blood flow in all organs and tissues improves, and the amount of oxygen and nutrients delivered to them increases;
- Prevents heart attack, stroke and vascular thromboembolism;
- The level of cholesterol in the blood decreases;
- Reduces the risk of developing type II diabetes by 30 - 40%;
- Reduces the risk of developing breast cancer in women;
- Reduces the risk of developing prostate cancer in men by 50%;
- Reduces the risk of developing colon cancer in men and women;
- The digestion process improves and the regularity of the stool is normalized;
- Reduced risk of developing glaucoma;
- Decreased intraocular pressure;
- Improves mood and stops depression;
- The feeling of isolation and helplessness stops;
- Sleep is normalized and insomnia is eliminated;
- Increased life expectancy and quality;
- Improves overall well-being;
- Increased lung capacity and depth of breathing;
- Bones, joints and spine are strengthened, which reduces the risk of fractures, dislocations and other traumatic injuries of the musculoskeletal system;
- Immunity improves due to the hardening effect, as a result of which a person gets sick less often and more easily tolerates colds and seasonal respiratory diseases;
- The muscular frame is strengthened and endurance increases;
- Promotes weight loss;
- The aging process slows down;
- Eliminates stress.
However, it must be remembered that these beneficial effects of walking are achieved only if it is quite vigorous and at a good pace. Slow walks at a very low speed and pace are useless, because with this type of movement, various muscles of the body are practically not involved, and the body does not receive physical activity. In fact, slow movement in terms of the level of physical activity is no different from that at rest, for example, when lying on a sofa or sitting in an easy chair. That is, when walking slowly, the heart, blood vessels, lungs, muscles and other organs work in approximately the same mode as at rest. Therefore, to get the benefits of walking, you need to walk at a fast pace. It is better to walk 20 minutes at a fast pace than an hour of slowly rearranging your legs.
Wellness walking (recommendations of a vertebrologist doctor): benefits for the spine and the whole body, how to walk correctly, pulse rate - video
Contraindications for walking
Walking is contraindicated if a person has the following diseases:- Coronary heart disease;
- aortic aneurysm;
- Ventricular tachycardia.
Types of walking
Depending on the pace, speed, distance traveled and the devices used, the following types of walking are distinguished:- Wellness;
- Scandinavian;
- Energy;
- Sports;
- Walking for weight loss.
Wellness walking
Wellness walking is an accessible type of physical activity for every person, which is aimed at general strengthening of the body. Depending on the intensity of the load, health walking can be slow, medium, fast and very fast. Each person can choose the best option for themselves, depending on age, general condition of the body and physical fitness.nordic walking
Nordic walking is a variant of movement with sticks in hands. A person steps with his feet and at the same time pushes off the ground with sticks held in his hands. The presence of sticks makes, firstly, to increase the length of the steps, and secondly, it involves the upper body in intensive work, which creates a rather intense physical load. During Nordic walking, 90% of all muscles of the human body are involved, which intensifies the load, increases the number of calories burned and allows you to involve all muscle groups in training. In addition, poles in the hands absorb impacts on the knees and back, which minimizes unnecessary stress on the joints. Nordic walking poles are lightweight and durable, as they are made from a mixture of fiberglass and carbon. The length of the sticks is calculated individually according to the formula: human height * 0.68.
energy walking
Energy walking is a combination of various movements of the body and arms during walking. Movements of the body and hands are made consciously, because with their help the flow of energies is initiated in accordance with traditional oriental medical and wellness practices. Thanks to the activation of the circulation of energy through the channels, healing and balance are restored throughout the body. Energy walking can be practiced without any aids or with poles other than those used for Nordic walking.Race walking
Race walking is a fast movement without switching to running. In principle, the main point of race walking is to move at maximum speed without switching to running. The speed of such a walk is 2-3 times higher than that of a health-improving one due to the length and high frequency of steps. Sports doctors believe that this walking option is more useful than running, because with a comparable level of load, a person gets less tired and there is no strong pressure on the joints and spine. A characteristic feature of sports walking is that the supporting leg is kept straight from the moment it touches the ground until the weight of the body is transferred through this point. To fulfill this condition, a person intensively works with his hands and shakes his torso and pelvis. Unlike running, race walking does not have a flight phase when both feet are off the ground.
Race walking can be practiced by anyone who does not suffer from flat feet. With flat feet, this type of walking cannot be practiced, since the weight of the body is distributed incorrectly over the foot, which can cause injury.
Walking for weight loss
Walking for weight loss is, in fact, a quick version of health walking, the effect of which is aimed at reducing the hour. However, it must be remembered that in order to achieve a result, you need to walk, firstly, quickly, and secondly, to overcome a sufficiently large distance, that is, to take at least 10,000 steps daily.The benefits of Nordic walking - video
Walking technique
Health walking should not be confused with a leisurely walk before bed or to improve appetite, as they are different types of exercise. We will consider the technique and rules of health-improving walking, since the benefits of this type of movement are very high, and all other walking options, in fact, are its varieties.Foot, posture, arms and torso when walking
When walking, it is necessary to keep the torso in the correct position, namely: straighten your back, slightly flatten your shoulder blades, tighten your stomach and put your head so that your chin is parallel to the floor. Then, without changing the adopted position, you should slightly move the weight of the body forward so that it is concentrated on the tubercles of the foot and fingers. In principle, the correct distribution of body weight can be achieved in a simpler way. To do this, you need to try to stand on your toes on straight legs and, as soon as you feel that the weight has moved forward so much that you can tear your heels off the floor, you should fix in this position, since it is this that is the correct distribution of body weight for walking. Having taken the necessary position, you should hold it until the person finishes walking.It is necessary to walk at a good pace, vigorously rearranging the legs. When taking a step, you must first bring the thigh of one leg forward. Immediately after this, you should simultaneously straighten the knee of the same leg, and with the second leg, which is behind the body, push off the ground, rising to the toe. After the push, the leg that is in front must be placed in a straightened state with the heel on the ground so that the toe is turned up. The leg that is behind is completely extended and placed on the toe. At this moment, the weight of the body is concentrated between two legs, that is, a person cannot lift either of them without first moving the center of gravity.
From this position, the weight of the body is transferred to the leg that is in front. To do this, the foot of the front leg is quickly lowered to the ground, leaning on the tubercles of the fingers and its outer surface. In this case, the leg remains straight. The leg left behind is bent at the knee and her thigh is brought forward for the next step. After the withdrawal of the hips, straighten the leg at the knee and, simultaneously pushing off with the second leg, lower it with the heel to the ground, etc.
Thanks to the push of the leg, which turns out to be behind, the step is long, elastic and springy. When walking, the foot works, as if constantly rolling from heel to toe. You can not immediately put the entire foot of the walking leg (located in front) on the ground, you must first lean on the heel and only after that transfer the weight of the body to the knolls of the fingers. The foot of the back foot, before the front foot rests on the heel, rises to the toe, and in this position gives a push to the body in the forward direction in order to push the front foot as far as possible. And only when the front leg rests on the ground with the heel, the entire weight of the body begins to be transferred to it, for which the foot gradually falls completely to the ground. And at the moment when the foot of the front leg is completely on the ground, the foot of the hind leg, which was in the position on the toes, comes off the floor and the thigh begins to move forward to perform the next step.
When walking, you should try to put the heels of the feet on one fictional line passing between the legs (as models do when walking along the catwalk at fashion shows). At the same time, it is necessary to turn the socks outward a little, but if this does not work out, then it is quite possible to clubfoot, since this will not affect walking in a negative way. While walking, you should not relax your knees, you should always fully straighten the pushing leg, which turns out to be behind the body during the next step.
While walking, it is better to bend your arms at the elbows and move them in opposition to the legs (that is, when the right leg is in front, then the left arm corresponds to it, etc.). You should look forward, and not under your feet, and the face while walking should remain relaxed, not tense. The torso, legs and shoulders should be in good shape, but not the face and hands.
You should not try to lengthen your stride by trying to put the foot in front as far as possible. This walking technique is incorrect and traumatic.
Breathing while walking
It is necessary to breathe rhythmically, at the same pace as walking and only through the nose. However, if the pace of walking is fast, then you can breathe through both your mouth and nose at the same time, but only if the air in the walking area is clean enough. If the air is dirty, there is a lot of dust in it, or the weather is frosty or windy, then you should inhale through your nose and exhale through your mouth.Proper breathing at first will require quite serious efforts, but after a while a person gets used to a certain breathing pattern and rhythm of inhalations-exhalations, which allows him to no longer control this process. However, at the beginning of classes, one should strictly control that when walking on a flat area, the inhalation lasts 3-4 steps, and the exhalation lasts 4-5 steps. If a person goes uphill, then it is necessary that the inhalation be longer than the exhalation, and when descending, on the contrary, the exhalation should be longer than the inhalation.
There should be no shortness of breath while walking. If this appears, you should reduce the pace, that is, go slower. It is better to walk at a slower pace for several days or weeks, training endurance, so that in the future you will move much faster, and not get serious complications from the first sessions.
The optimal breathing rhythm is such that a person should be able to speak in the process of movement, but could not sing. Accordingly, if a person cannot speak while walking, then the pace and speed of movement should be reduced, and if he can sing, then, on the contrary, it is necessary to add a step.
How many minutes and kilometers a day do you need to walk?
A healthy person striving to maintain shape and improve health is recommended to walk every other day, and not every day, but do it at an intense and fast pace, walking a fairly long distance. Daily walking is recommended for people who are weakened after an illness or suffering from severe chronic pathologies. Moreover, they are advised to walk at a moderate or low pace and walk a relatively short distance, but do it every day. Depending on the physical form, endurance and state of health, it is necessary to walk from 3 - 5 to 10 - 15 km daily, or every other day. A completely healthy person who is in good physical shape is recommended to walk on rough terrain, alternating descents, ascents and a flat surface. People who are not in the best shape are advised to start walking on level ground, gradually increasing distance, walking speed and adding movement up and down.
In addition, it is better for healthy people to walk quickly, focusing on the pace of movement, while weakened and suffering from chronic diseases, on the contrary, it is recommended to walk relatively slowly, with the main emphasis on distance.
For walking to be beneficial, you need to walk 10,000 steps every day for about 1 hour. However, not all people can immediately walk that many steps at the right pace, so you should start classes with less, gradually training endurance and increasing both speed and distance traveled until the desired parameter of 10,000 steps is reached.
In order to independently organize walking, you must be able to translate all of the above rules into the speed of movement and the distance that should be overcome during the walk. Then you can choose the best walking option for yourself.
So, according to the speed of walking is divided into the following types:
- Very slow - 60 - 70 steps per minute, which is a speed of 2.5 - 3 km / h;
- Slow - 70 - 90 steps per minute, which is 3 - 4 km / h;
- Average - 90 - 120 steps per minute, which is 4 - 5.5 km / h;
- Fast - 120 - 140 steps per minute, which is 5.6 - 6.5 km / h;
- Very fast - more than 140 steps per minute, which is more than 6.5 km / h.
The described exemplary scheme for increasing the load to the optimal one is presented in the table.
| Week of classes | Number of steps per minute | Walking time | Walkable distance |
| First week | 80 steps per minute | 30 minutes | 1.8 km |
| Second week | 85 steps per minute | 40 minutes | 2.7 km |
| Third week | 85 steps per minute | 45 minutes | 3.3 km |
| Fourth week | 90 steps per minute | 50 minutes | 3.4 km |
| Fifth week | 90 steps per minute | 50 minutes | 3.7 km |
| sixth week | 95 steps per minute | 55 minutes | 3.8 km |
| seventh week | 95 steps per minute | 55 minutes | 3.8 km |
| Eighth week | 100 steps per minute | 55 minutes | 4.1 km |
| Ninth week | 100 steps per minute | 60 minutes | 4.5 km |
If a person cannot walk at a speed of 100 steps per minute for an hour, then you should do it at a slower pace, but be sure to walk a distance of 3-5 km daily. If a person can walk at a speed of more than 100 steps per minute, then it is recommended to do this, and then he will be engaged in fast walking and walk a greater distance within an hour.
Calculating your speed of movement is quite simple - you need to start moving at your own pace, detect 1 minute and carefully calculate the number of steps taken. Then you just need to move at the same pace, maintaining the same speed. When you need to increase the number of steps, proceed as follows: they mark one minute on the clock and try to move a little faster than before, counting the steps and at the same time remembering the sensations of the new speed with the muscles. If the required number of steps was completed in a minute, then you should continue moving at a new pace, trying to get the same muscle sensation as when calculating the speed. To facilitate the task of tracking and adjusting your speed, you can use a pedometer.
During training, especially in the initial stages of walking, it is necessary to monitor not only breathing and the number of steps per minute, but also the pulse. It is optimal that while walking, the pulse quickens to 100 - 120 beats per minute. If the pulse is below 100 beats per minute, then it is necessary to increase the pace, and if it is above 120, then, on the contrary, reduce the speed of movement.
If a person walks too slowly and the pulse does not increase to 100 - 120 beats per minute, then the benefits of such a workout are zero. The fact is that the metabolic process with a pulse below 100 beats per minute proceeds at the same speed as at rest, and, therefore, such training differs little from just sitting on the couch. Therefore, it is better to walk a shorter distance at a good pace and then rest than to walk more kilometers at a low speed.
Any weather is suitable for walking, you just need to dress appropriately for air temperature, humidity and wind speed. It is optimal to walk 1 hour before a meal or 1.5 - 2 hours after a meal. However, it is necessary to choose the time for walking so that the walk ends 2 hours before going to bed. With regular classes, you should walk at different times of the day.
Running and walking (recommendations from a fitness trainer): how to start walking and running correctly, how to choose shoes - video
How many calories can you burn walking?
Normal wellness walking at an average pace (100 steps per minute) allows you to burn about 200 - 280 kcal, depending on weather conditions. Nordic walking with sticks in this sense is much more effective, since it allows you to burn from 400 to 550 kcal in one hour, provided that a person moves at an average pace (100 steps per minute). The colder, windier and wetter it is outside, the more calories you can burn in 1 hour of walking. Accordingly, the more comfortable the conditions on the street, the fewer calories are burned when walking.Don't try to increase your calorie burn by wearing too warm clothes to induce profuse sweating. This will only provoke increased excretion of fluid and salts from the body with the risk of catching a cold, but not increase the number of calories burned.
Therapeutic and wellness walking, health path (recommendations from doctors and specialists): the correct start of classes, load regulation, the choice of clothing, features of wellness walking after a heart attack, the benefits and techniques of northern walking - video
Technique and rules of walking for weight loss
Walking is an excellent and highly effective form of exercise for all people who want to lose weight. To achieve a result, that is, to lose weight, you need to walk daily at least at an average speed (at least 100 steps per minute) for an hour. Remember that during the first 45 minutes of walking the body uses glycogen stores from the liver, and only from 46 to 50 minutes does it begin to break down fat stores in order to provide energy to the muscles. Therefore, walking for weight loss should last at least an hour and have a minimum average pace (100 steps per minute). In addition, for walking to really be an effective physical activity that promotes weight loss, you should bring your heart rate to 100 - 120 beats per minute. The technique and rules of walking for weight loss are exactly the same as for wellness. Therefore, you can start training as if a person is engaged in recreational walking. But at the same time, you should definitely set yourself the goal of reaching an average or fast pace, in which you walk for at least 1 hour daily.
To make the process of losing weight faster, you can follow a diet at the same time as walking or eat foods that promote the breakdown of body fat, such as kiwi, pineapple, etc.
In addition, walking can be used not only as a method of losing weight, but also for shaping the silhouette, that is, for strengthening and tightening various parts of the body. However, for this, some additional elements will have to be added to the usual health walking technique. So, to pull up the hips and buttocks, you need to walk up the slopes, that is, you should choose rough terrain for walking. In addition, to form beautiful buttocks, you need to strain them strongly while walking, while relaxing your back. In order to make the waist thin and beautiful, you need to slightly turn the body to the left and right while walking every 2 to 3 steps.
Walking during pregnancy
Pregnant women can go in for walking until the very birth. Walking is a great exercise option for pregnant women because it's physiological, doesn't push the body like running, and is accessible to everyone, unlike swimming pools, yoga, and specialized fitness. The site provides reference information for informational purposes only. Diagnosis and treatment of diseases should be carried out under the supervision of a specialist. All drugs have contraindications. Expert advice is required!
The spine is the main component of the skeleton. Any pathological changes in it lead to serious diseases of the whole organism, and not just the musculoskeletal system.
Often, a sedentary lifestyle and sedentary work provoke the development of the lumbar spine. In advanced cases, you can "earn" and.
The main method of treatment is surgery. As a conservative method, health walking is considered, which allows you to restore the natural state of the spine.
Important Features
One way to solve the problem is moderate walking with protrusion. You need to start with a slow pace and short distances.
To begin with, it is enough to walk 100-200 steps to prepare the body for physical activity. When this load becomes the norm for you, you can gradually increase the distance to 1-2 km.
No need to immediately strive to overcome long distances and many hours of walking. The main task is to do it stably, in any weather and in any mood.
Gradually, the distance increases to 7-8 km. It is enough to give the treatment procedure at least 4 days a week to achieve the optimal effect.
Positive points
So is walking good for back pain? It is worth paying attention to the positive impact of hiking on health.
The purpose of the therapeutic event is the development of endurance, which is necessary to overcome the distance. Therapeutic loads should be started at a moderate pace, without loading the spine and the body as a whole.
In case of violations in the vertebral section, sudden movements should be abandoned, including running, jumping and squats.
It is worth noting several advantages of walking procedures:
- Nutrition of the vertebral discs. Chondrocytes receive nutrition only during quiet movements.
- Treatment of protrusion by walking has a positive effect on the respiratory system. The lungs are filled with air, the body is saturated with oxygen.
- Therapeutic walking with protrusion is useful for overweight people. Why? For them, this is a good opportunity to keep fit. Calm movements activate almost all muscle groups.
- Therapeutic walk plays an important role in losing weight. It is enough to give this lesson an hour of time to burn about 30 g of fat. Stable wellness classes will delight you with good results.
- The benefits of hiking are also observed in the work of the digestive system.
- As a prophylactic, a walking step can be considered for diseases such as rheumatism and.
- Walking is shown as a prevention of atrophic muscle changes. Their long stay at rest leads to stagnation of blood in the body, which disrupts the nutrition of all organs.
- It is important to observe posture during the therapeutic walk. But don't be overzealous in changing your habits if it hurts you.
Varieties
One of the varieties of medical procedures is Nordic walking. As a support, special sticks similar to ski sticks are used.
Their use helps to partially transfer weight to them, thereby unloading the spine.
At the same time, they are an additional support, helping to keep balance. This is a good help if you plan to increase the pace of the step.
It is important to learn to hear and feel your body. Experiencing pain while walking, you should reduce the load. In this case, it is enough to change the pace or reduce the distance.
Isn't it harmful?
Having highlighted the benefits of walking, you need to talk about its harm. Perhaps this is the only medical procedure that does not have side effects.
It is enough to feel your body to choose the right pace and the distance that you can overcome.
In winter, hiking can be complemented by skiing. This contributes to:
- high energy costs;
- activation of metabolic processes;
- resistance to negative manifestations of the environment;
- increase the endurance of the body;
- increase the efficiency of the whole organism as a whole.
Therapeutic walking is one of the physical exercises, which can be performed at any time of the year and under any weather conditions.
Denial of responsibility
The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for medicinal purposes. This article is not a substitute for medical advice from a doctor (neurologist, internist). Please consult your doctor first to know the exact cause of your health problem.
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nordic walking- This is a fairly new, but quickly becoming popular type of activity.
The technique is more gentle than running, and unlike the latter, it has fewer contraindications.
But can everyone do it? In each case, the decision on the possibility of classes will be made individually, taking into account the patient's condition and a number of other points.
Also a significant role is played by the correct technique and compliance with all the rules.
Benefits of Nordic Walking
Nordic walking appeared in the 30s of the last century thanks to skiing. Initially, it was used by skiers and biathletes in the summer to prevent loss of shape.. Simple running did not cope with this task, and the use of sticks was suggested by the trainers. Soon the effectiveness of this kind of training was appreciated all over the world, and in 1997 special sticks were born.
Over time, Nordic walking, also called Finnish, Nordic or Nordic walking, began to be used not only by athletes, but also by ordinary people who want to keep the body in good shape, strengthen the spine and prevent joint problems.
It is considered safer and more effective than regular walking., since part of the weight falls on sticks, which relieves the burden on the body. The load on the lumbar and leg joints is reduced by up to 35%, which is a significant advantage in case of intervertebral hernia.
Nordic walking can be shown in the following cases:
- intervertebral hernia;
- other problems of the musculoskeletal system;
- overweight;
- sleep disorders;
- mild forms of diseases of the respiratory system;
- diseases of the heart and blood vessels;
- postoperative period (except abdominal operations).
The benefits of this type of activity are as follows:
- Restoration of the functioning of the joints. This happens due to the fact that the movements in the process of walking activate the metabolism in the vessels.
- Decrease in blood glucose level. Physical activity ensures the rapid assimilation of the latter, because Nordic walking reduces the risk of diabetes and can prevent its further development in the early stages.
- Weight normalization. Physical activity contributes to the burning of excess fat, and also produces a general strengthening effect.
- Working out all muscle groups. This is especially important if a person leads an inactive lifestyle.
- Prevention of osteoporosis. The skeletal system receives smooth loads, which gradually strengthens its tissues.
- Immunity improvement. Regular walks in the fresh air are a great way to prevent diseases.
- Stress prevention. Classes allow you to get rid of emotional stress and give a reboot to the nervous system.
All this has a beneficial effect on the condition of a patient with a hernia of the spine. This type of activity helps to keep fit safely, as it fully meets the requirements for the loads allowed for this pathology. The activity is as sparing as possible, which does not provoke complications and allows you to keep yourself in good shape.
Video: "The benefits of Nordic walking"
Indications for exercises with a hernia of the spine
Generally Nordic walking is one of the few activities that are allowed with a herniated disc. If the patient is able to move, then it is not contraindicated. But you need to start with minimal loads.
Also, whether walking is allowed or not will depend on whether the disease is in the acute stage. If we are talking about a strong inflammatory process, you first need to stop the pain with medications, and only then gradually start training.
Contraindications
Contraindications to classes with a hernia include a period of exacerbation of the disease, a strong inflammatory process that provokes pain. If the patient, in principle, causes discomfort to any movements, then walking will also have to wait.
In addition, general contraindications must be taken into account:
- colds and viral diseases;
- osteoporosis and other serious joint problems;
- some forms of hypertension, hypotension, angina pectoris.
If an operation was recently performed to remove a hernia on the spine, then the load for a while will be contraindicated- the patient needs rehabilitation for 2-6 months.
Despite all the benefits of Nordic walking and its positive effect on the patient's body, you need to get permission to exercise from a doctor. He will assess your condition, take into account all the features of the disease and then give an accurate answer whether this sport is allowed for you.
Video: "What are the benefits of walking over running?"
Nordic walking with a herniated disc: rules for classes
And did you know that…
Next fact
In order for classes to bring only benefit, you must follow all the rules. The type of activity itself is intensive walking with the help of special sticks that allow you to distribute the load on all muscle groups.
While walking the muscles of the neck, shoulders, arms and legs are involved. At the same time, a person does not run, but specifically walks, pushing off the ground with sticks. This allows you to reduce the load on the lower body, which is important in the presence of a hernia.
Normal walking uses about 40% of the muscles, Scandinavian - 90%. Due to the rhythmic load, the body is saturated with oxygen, the nutrition of damaged tissues in the body improves.
Despite the fact that this type of walking is very simple, there are a number of recommendations that must be followed in order to get only benefits.
Consider the following first:
- Clothing and shoes should be comfortable. For winter walks, it is recommended to use a ski suit and thermal underwear.
- Choose comfortable shoes with springy soles of medium firmness. It is important that the shoes fix the foot and provide maximum comfort when walking on uneven and rocky roads.
- Ears and neck should be kept warm.
- During warmer months, wear breathable clothing to help prevent heat stroke.
An important point is the choice of sticks. Their length is determined by the following formula: multiply your ost by a factor of 0.7. The difference between the sticks is 5 centimeters. If the length you got allows you to choose between two shells, then you can focus on your training. For beginners and people who are contraindicated in serious loads, it is better to choose shorter sticks.
Classes should begin with a warm-up and end with a hitch. If the muscles are well warmed up, you will avoid injury.
Move like this: the left hand works in tandem with the right foot, the right hand with the left. The stick is located on the side of the leg at a slight angle.
When you touch the ground with a stick, you take a step. It starts with the heel, then smoothly roll to the toe. Don't put your whole foot on the ground. When walking, the knees bend. Make a fleeting emphasis on sticks: the more you lean, the more stress the skeleton receives.
Try to walk fast, but don't run. The speed should be such that you feel the load, but colic in the side or shortness of breath are unacceptable.
- The load should be increased gradually, as you get used to it.
- You need to look not down, but forward. It is very important to keep your head straight.
- Shoulders should be relaxed.
- Keep your back straight, otherwise the lumbar region will receive most of the load, and this will provoke discomfort.
- It is better to walk in areas where there is clean air, no transport and a lot of greenery. Try to breathe slowly and deeply.
- The walk should last at least 40 minutes. If you feel the strength to walk more, you can do it at your pleasure.
- The mental attitude is important. Try to enjoy every movement and the nature around you. This will prevent stress, which is the cause of many diseases.
Women during pregnancy who have intervertebral hernia, often experience discomfort in the lower back in the third trimester. Doctors can advise them Nordic walking for prevention and strengthening of the body. However, in any case, it is important to focus on your well-being. If during the walk you feel weakness, headache, dizziness, nausea, shortness of breath, increased sweating, stop exercising and consult your doctor.
- If the cervical region is affected, it is important to keep your back straight and not lower your head down. Avoid pain in the neck.
- If the hernia has affected the thoracic region, Nordic walking will be especially useful. It is important to remember the correct position of the body. The correct choice of the height of the sticks also plays a role.
- Most often, a hernia affects the lumbar region. Nordic walking in this case will be an excellent method of therapy. But it is important to avoid abrupt and asymmetrical movements, which can harm the lower back even more. Posture is also important.
Video: "How to do Nordic walking?"
Conclusion
Summing up, it is worth highlighting the following points:
- Nordic walking is often allowed for hernia patients, because it has a beneficial effect on their body, without imposing an extra burden.
- It is important to take into account the existing contraindications and features of the disease. Permission to exercise must be given by a doctor.
- Learn all the rules of Nordic walking and stick to them to get the most out of your workout.
Generally Nordic walking is an excellent gentle activity for people suffering from a herniated disc. If you follow all the rules, the effect will only be positive.
