Get Fit with foot

Walking is cheap but healthy sport. In fact, can make slim. Risk of injury was very small.

Many reasons for a person doing exercises on foot. Tofu or not the real reason, they generally claim to health reasons. Right! Walking does give health benefits to the heart, muscles and joints, bones, metabolism, body weight, and mind.

Myriad of benefits

Exercising regularly walk can strengthen the heart by increasing efficiency. Exercise walking, which made for life, also reduce the risk of heart attack and coronary vessels disease.

Fitness Walking also strengthens muscles, ligaments, tendons, and cartilage, as well as tighten the muscles of the leg. Walking also strengthens bones. Especially in young women, walking can slow the occurrence of osteoporosis (brittle bones).

With regular walk in the body system for the better in the regulation of blood sugar. Therefore, many people with diabetes mellitus can reduce insulin requirements when they do exercise on foot.

Walking is also an ideal exercise to maintain body weight, because it can increase the use of calories, control appetite and burn fat. If the number of calories we use to walk the same as we eat, we can maintain body weight. If you burn more calories than we consume, we can reduce body weight. Last but not least, walking can improve self-image and reduce depression (difficulty prolonged) and anxiety.

This sport has benefits roughly equal to jogging, but the loading on the body smaller. When performing jog, lift both feet off the ground at each step, which can force our body to absorb the collision with the power of 3 to 4.5 times our body weight. Instead, while walking one foot is always on the ground, and when the foot lands benturannya approximately 1.25 times our body weight. Thus, the risk of injury to the foot smaller. Another difference, walking gives slower than jogging. To get the same benefits needs more time.

The results declared, the value of including both aerobic walking. Research at Wake Forest University of North Carolina in 1971 showed, an increase of 18% in oxygen consumption and decreased body weight and fat middle-aged men who do the walking program for 20 weeks.

Meanwhile, research at the University of Massachusetts in 1987 reported, 67% of men and 91% of women studied to achieve a pulse in his training on their time zone 1.6 km road as fast as they could do. Research also indicates that men and women who have reached peak aerobic fitness can benefit from walking.

Good exercise

If we have set on foot as our sport, we should know the frequency of his training, his foot road speed, and duration of exercise. We need to know the dose of exercise that are not easily get injured and can improve durability (endurance), heart and blood circulation.

Frequencies that are good for walking at least three times a week (not on consecutive days). Better yet, if we practice 4-5 times per week.

The intensity of exercise should also be sufficient. What is meant here is the speed of the intensity we have to practice walking for exercise to reach the zone, ie when the pulse we reach 60-80% maximum heart rate (220 minus age in years). On average, the required speed slightly faster than 6 km per hour. Mostly, we just walk with a speed of less than 4 km per hour. Therefore, we need a little speed to make it more useful to get enough aerobic value.

Exercises should be done at least for 20 minutes in the exercise zone. The longer we do the result will be better.

To be able to do the exercises safely, should we start training with heating, followed by core exercises, and end with the cooling (cooling down).

In the warming we start with the way it slowly for 3-5 minutes. The goal, to help loosen the body stiffness by increasing blood flow to muscles, increases heart rate gradually until it reaches the zone of exercise, and reducing barriers to the heart. The early minutes of this walk is also to give time to prepare mentally.

Furthermore, we do light stretches for several minutes. Stretching is more effective when the muscles have been hot. Stretching is done slowly without bounced. During the stretch we breathe regularly. Stretching is done until the muscle was interested but not so sick. When you feel less comfortable, we stop stretching immediately.

After stretching, then we do core exercises, ie walking speed training zone. After a long workout in the zone we take enough exercise, we conclude the exercise with cooling. Way, way slowly and stretch before exercise, stretching as the core of about 10 minutes. This helps for cooling the blood does not collect in the legs and can avoid dizziness and abnormal heart rhythms. Also to keep the muscles do not become rigid which can cause pain.

Better on the beach

Actually, a good environment for the sport is a beach walk. The surplus, the beach is a dynamic environment, there is water, sand, and sea waves. We also will get a heavier workout, and we will get results faster. Just for example, by the way on the sand, someone with a weight of about 75 kg will burn approximately 275 calories per hour. The more soft sand, the greater the burden of training.

Roads in the sand, make our muscles work harder. At the time of road, sand absorb more vibration than asphalt roads. Climbing the dunes provide greater training on the buttocks muscles. To tighten the thigh, we can walk in calf to waist deep water.

We can safely enjoy exercise when we consider the things below:

- We start with the road slowly and with short distance first. If we usually road 5 km, we start with a distance of 1.5 to 3 km, and we increase gradually.

- The route to go-go home. The road is only one direction on a sloping beach can cause tendinitis (inflammation of the tendon) or ankle injury.

- Hot sand should be avoided.

- There should be careful when we get into trouble on the back or weak ankles.

For starters, let along the beach with shoes on hard sand / dense close to the edge of the water.