December 11, 2009 at 13:49We go to health
Pull-ups, push-ups, swimming and running are good and useful sports, but they are all separate processes for which it is necessary to allocate a resource of time, place, and often money. But I want to talk about the most integrated sport for the life of the IT specialist, and not only ours.
Ta Dam! A curtain! I present to your attention a way to upgrade your normal daily walk to a sports exercise.
The most powerful argument in favor of walking is that it absolutely does not require any financial investments at all, and sometimes it can even save money (of course, if you are not a girl who chronically prefers high-heeled shoes).
For walking, you do not need to get up at six in the morning and go to the gym, close pets (and sometimes residents) in a separate room so that they do not rush at you when you energetically wave your arms and legs while doing exercises. No need to learn special equipment (you just need to adhere to several safety rules, which are discussed below). There are no restrictions on age, gender and weight. Well and most importantly - you don’t have to change your lifestyle either.
When walking, a person burns up to 360 kcal per hour, yes - not much, but better than nothing at all. Vigorous walking perfectly stimulates the heart (comparable to more labor-intensive cardio-loads), restores the normal vascular tone (for those who smoke), normalizes the general blood pressure (hypo- and hypertension), enriches the blood with oxygen (stuffy rooms and physical inactivity), they also say that it does not thickens blood, like most other sports, but here I can’t pretend to say - I did not find either disproving or proving information.
Deep breathing, when walking, perfectly massages internal organs (digestive problems, constipation). It provides blood flow to the pelvic organs (there is a whole bunch of diseases of the genitourinary system, as well as the worst enemy of itnik - hemorrhoids). It tightens the abdominal muscles (beer waves your hand), strengthens the musculoskeletal system of the lower extremities, if in Russian for girls: elastic and tightened buttocks and slender legs, but just don’t go on heels, otherwise poor posture and the threat of various dislocations and sprains.
Yes. For walking, you can set aside time separately and walk every day for 30 minutes 2-3 km. But so we do not need. Therefore, I suggest going to work and walking from work. We take a map and plot the route from home to work. If you live far away, we will find, for starters, the nearest public transport stop at a distance of 1 km, we will go to it. In the future, you can increase up to 4 km in each direction (there and back) with the generally accepted norm of 8 km per day. You can also choose for walking the distance from the stop to work - as you like.
Since we go to work just getting out of bed, it’s best to go the first hundred meters with your usual step (I chose the nearest traffic light for myself), so we will stretch our muscles, it’s important to observe this rule in winter, when the cold surrounding air can cause cramps the muscles.
At the traffic lights, while we wait for the green man, you can additionally stretch the ankle muscles and ligaments. To do this, rise to the socks, lower yourself, transfer the weight to the heels and again to the socks. There is no traffic light, it doesn’t matter when you leave the apartment, go down the stairs and stretch your socks as much as possible, stand on your whole foot and heel, tear off, at the next step, at the very last moment.
After warming up and warming up, you can go already at a speed a little faster than usual, the main thing is that your breath would not go astray. By the way, breathing is your speedometer - you need to walk so fast that your breath does not go astray, the more you walk, the better you keep the rhythm, the faster you can walk. Watch your posture. In many places they write that you need to stay straight, do not tilt your head, etc. It seems that they themselves never went. At a certain speed, you just have to lean a little forward to preserve the laws of physics, but yes, it’s better to keep your back level and lean in the lumbar region. When accelerating, many begin to take giant steps - this is neither right nor useful. The step should be normal, but in a larger rhythm, we work with the shin and foot,
Having passed the distance we need, we must not forget to calm the loaded body. To do this, it’s enough, again for 100 meters, to slow down, calm your breath. If you are not working on the ground floor, then you can make a hitch by climbing slowly on the stairs (but not above the fifth floor).
You can return from work in a calmer rhythm, you can not do the workout, but it is better to repeat the hitch.
I liked to walk, the distance to work no longer satisfies - we choose a more difficult route: with stairs, with ascents, with a large crowd of people (believe me, tacking between weaving citizens and dodging the oncoming stream is exciting).
We come to work vigorous and clairvoyant. Even if you didn’t have a very good trip on public transport, during the walk you will have time to calm down and begin your working day with a clear head and good mood.
After a working day, a walk will help relieve stress, calm a storm of thoughts, and stretch your body that has been sitting up for a day. In addition, during a walk, you can calmly solve some issues that during work hours seemed insoluble - more oxygen, lack of environmental pressure, relieved psychological stress.
Well, an extra ton of health has not bothered anyone. Go to health!
PS I forgot to say about safety measures: do not go after ten on dark alleys - it is very harmful.
Ta Dam! A curtain! I present to your attention a way to upgrade your normal daily walk to a sports exercise.
Benefits
The most powerful argument in favor of walking is that it absolutely does not require any financial investments at all, and sometimes it can even save money (of course, if you are not a girl who chronically prefers high-heeled shoes).
For walking, you do not need to get up at six in the morning and go to the gym, close pets (and sometimes residents) in a separate room so that they do not rush at you when you energetically wave your arms and legs while doing exercises. No need to learn special equipment (you just need to adhere to several safety rules, which are discussed below). There are no restrictions on age, gender and weight. Well and most importantly - you don’t have to change your lifestyle either.
Benefit
When walking, a person burns up to 360 kcal per hour, yes - not much, but better than nothing at all. Vigorous walking perfectly stimulates the heart (comparable to more labor-intensive cardio-loads), restores the normal vascular tone (for those who smoke), normalizes the general blood pressure (hypo- and hypertension), enriches the blood with oxygen (stuffy rooms and physical inactivity), they also say that it does not thickens blood, like most other sports, but here I can’t pretend to say - I did not find either disproving or proving information.
Deep breathing, when walking, perfectly massages internal organs (digestive problems, constipation). It provides blood flow to the pelvic organs (there is a whole bunch of diseases of the genitourinary system, as well as the worst enemy of itnik - hemorrhoids). It tightens the abdominal muscles (beer waves your hand), strengthens the musculoskeletal system of the lower extremities, if in Russian for girls: elastic and tightened buttocks and slender legs, but just don’t go on heels, otherwise poor posture and the threat of various dislocations and sprains.
We go for health
Yes. For walking, you can set aside time separately and walk every day for 30 minutes 2-3 km. But so we do not need. Therefore, I suggest going to work and walking from work. We take a map and plot the route from home to work. If you live far away, we will find, for starters, the nearest public transport stop at a distance of 1 km, we will go to it. In the future, you can increase up to 4 km in each direction (there and back) with the generally accepted norm of 8 km per day. You can also choose for walking the distance from the stop to work - as you like.
Since we go to work just getting out of bed, it’s best to go the first hundred meters with your usual step (I chose the nearest traffic light for myself), so we will stretch our muscles, it’s important to observe this rule in winter, when the cold surrounding air can cause cramps the muscles.
At the traffic lights, while we wait for the green man, you can additionally stretch the ankle muscles and ligaments. To do this, rise to the socks, lower yourself, transfer the weight to the heels and again to the socks. There is no traffic light, it doesn’t matter when you leave the apartment, go down the stairs and stretch your socks as much as possible, stand on your whole foot and heel, tear off, at the next step, at the very last moment.
After warming up and warming up, you can go already at a speed a little faster than usual, the main thing is that your breath would not go astray. By the way, breathing is your speedometer - you need to walk so fast that your breath does not go astray, the more you walk, the better you keep the rhythm, the faster you can walk. Watch your posture. In many places they write that you need to stay straight, do not tilt your head, etc. It seems that they themselves never went. At a certain speed, you just have to lean a little forward to preserve the laws of physics, but yes, it’s better to keep your back level and lean in the lumbar region. When accelerating, many begin to take giant steps - this is neither right nor useful. The step should be normal, but in a larger rhythm, we work with the shin and foot,
Having passed the distance we need, we must not forget to calm the loaded body. To do this, it’s enough, again for 100 meters, to slow down, calm your breath. If you are not working on the ground floor, then you can make a hitch by climbing slowly on the stairs (but not above the fifth floor).
You can return from work in a calmer rhythm, you can not do the workout, but it is better to repeat the hitch.
I liked to walk, the distance to work no longer satisfies - we choose a more difficult route: with stairs, with ascents, with a large crowd of people (believe me, tacking between weaving citizens and dodging the oncoming stream is exciting).
Total
We come to work vigorous and clairvoyant. Even if you didn’t have a very good trip on public transport, during the walk you will have time to calm down and begin your working day with a clear head and good mood.
After a working day, a walk will help relieve stress, calm a storm of thoughts, and stretch your body that has been sitting up for a day. In addition, during a walk, you can calmly solve some issues that during work hours seemed insoluble - more oxygen, lack of environmental pressure, relieved psychological stress.
Well, an extra ton of health has not bothered anyone. Go to health!
PS I forgot to say about safety measures: do not go after ten on dark alleys - it is very harmful.