Sport training activities
Fast walking – the most effective way of regulating body weight
As opposed to running, fast walking has a significantly smaller impact on joints, and for this reason it is very suitable for people of middle age or older. It is recommended to all those who because of a health risk are banned to engage in other sports such as heart patients, people suffering from high blood pressure, arthritis, osteoporosis, pulmonary patients. It is recommended to people who spend most of their time indoors or those who do not move a lot for whatever reason.
For optimal performance, the best would be a quick walk 3 to 4 times a week for 40 to 60 minutes of fast-paced walking, i.e. gradually accelerating the pace from 5 to 7 and up to 8 km/h. The walking pace must be as such as to help speed up the heart rate and the number of breaths, but not so much that you run out of breath. Start with a slow tempo, select a shorter path, and accelerate the pace and duration of training each day in line with your capabilities. Remember to control your heart rate during the course of walking in order to make sure that you are training by the optimal intensity.
Those who regularly exercise/use fast walking as a form of recreation, stabilize their blood pressure, increase lung capacity, reduce physical tension as well as the consequences of stress, and strengthen their heart muscles. Fast walking favourably affects blood circulation, digestive and respiratory system.
Fast walking is an ideal form of sport activity for everyone – regardless of their age or current physical condition. For this reason, fast walking is used in the preparation period for the ski season, the period of aerobic training. Aerobic endurance is related to the activities in which oxygen requirement equals oxygen consumption. Equating oxygen requirements and oxygen consumption and reaching a state of stability, is only possible in the work of a lasting moderate and low intensity. Typical aerobic activities are encountered in running a five or ten thousand metre-run, a marathon, cross-country, fast walking...
While walking, pay attention to proper posture. The torso should be upright, back straight, shoulders relaxed, arms bent at the elbow and moving rhythmically to the body. Look straight ahead and keep an eye on breathing, which should be balanced and in line with your walking pace. Stretching is required (before and after training), whilst a sufficient intake of fluids will help prevent dehydration. Walking at the speed of heart with 65 to 70 % of maximum speed is best for burning excess fat.
Maximum heart rate can easily be measured in the following way:
220 beats per minute minus your age = your maximum heart rate.
Fast walking should be used as the simplest way to maintain physical fitness and stay slim and therefore remove excess weight.
Fast pulse when walking
Combination fast slow walking