The load performed in race walking. How is the average speed of a person determined when walking and running?

Walking allows you to effectively and safely create aerobic exercise for the entire body. To develop the body, many people practice race walking with great success. This type of aerobic exercise aims to strengthen muscles and burn calories. Unlike running, walking is less traumatic.

What is the essence of race walking?

It is quite important to answer the question of what race walking is, because most ordinary people believe that it is slow running or fast walking. However, to achieve the desired effect, this training must be performed with strict adherence to technique.

The first thing you need to master in a sport like race walking is the technique of planting your feet. It is necessary to ensure that during movement the foot always touches the surface of the ground with its entire plane.

At normal walking To speed up, we usually lengthen our stride, but here to speed up we need to increase the speed of our movements. That is, no matter how fast you move, you are still walking, not running. An untrained athlete is able to walk at a speed of 5-9 km/h. During such a workout, you will not feel an acute lack of oxygen, as happens when running, so the duration of such loads can be many times longer.

Calories and walking

The number of calories burned while walking directly depends on the intensity of the workout. This means: the more and faster you move your legs and arms, the sooner you will get rid of excess weight. Energy consumption also depends on the weight of the athlete, because moving a massive body will require more calories. In order to understand how many extra calories you will get rid of, you can take the average as a guide: for a person weighing 70 kg, the consumption is 440 Kcal per hour when moving at a speed of 9 km/h. That is, you will get the same load as if you were running at a low pace.

To increase the load, you should develop a route where there is hilly terrain. A sandy surface will also force you to put more effort into moving. To enhance the effect, experts recommend increasing the duration of the training, not its intensity.

Benefits of Walking

Scientists have long proven that any sports activity at least several times a week can have an incredible impact on the body. The same applies to race walking - in addition to strengthening the muscle corset, you train the lungs, heart, and increase the elasticity of the ligaments. By training regardless of weather conditions, you will forget about colds, because your immunity will become an insurmountable barrier to any viruses. By getting rid of excess weight, you reduce the load on the heart and blood vessels, which reduces the risk of coronary disease and myocardial infarction by 30%.

You do not need special conditions or equipment to practice walking. You can train anytime, anywhere.

You won’t need any extra expenses, except for buying comfortable clothes and shoes, you won’t spend a penny more. Race walking shown to everyone, regardless of age.

During running activities, the foot hits the ground, which can lead to joint problems. When walking shock load 2 times less. In addition, during such walks you will improve your psychological state. Enjoy nature, think positive thoughts, and reap incredible health benefits at the same time.

Disadvantages of Walking

Like other types of aerobic exercise, race walking has its contraindications. First of all, people who have heart disease should pay attention to them. vascular system. Since during race walking (even at the slowest pace) the heart rate increases, this can negatively affect the course of certain diseases.

The disadvantages of this sport also include the difficulty of selecting a safe site. Weather conditions are also difficult training process, this is especially true when it comes to ice, when there is a high risk of injury.

If race walking seems too boring and monotonous to you, then you can conduct paired training, involving healthy image the lives of friends or relatives. Entertain yourself with your favorite music.

Girls who spend most of their time in high-heeled shoes may feel pain and tension in their calves and ankles when switching to low-heeled shoes. In this case, do good warm up or have a short foot massage.

Who should pay attention to this type of sports activity? Definitely everyone! People of any level physical training, any gender and age can enjoy healthy walks. If you have any medical conditions, consult your doctor before starting training.

How to learn race walking

In order to learn proper race walking, it is not necessary to turn to professional trainers. You can do this yourself by studying the nuances in books or online articles. However, do not delude yourself, because walking technique is not as simple as it might seem. To benefit the body, it is worth learning the very basics of race walking techniques and strictly following the recommendations during training.

The main feature is the position of the main and secondary legs during movement. The supporting limb must remain straight throughout the transfer of the secondary limb until it touches the ground. Posture also plays an important role. Try to straighten your torso as much as possible without feeling any tension. All movements are performed by swaying the hips, which should be performed evenly.

If there are any chronic diseases conduct paired classes or train with an instructor.

How to walk correctly to reap health benefits? Even race walking, which seems like a regular walk to many, should begin with a warm-up. To prepare your muscles for long-term stress, perform several stretching exercises for your legs and torso. Regular forward and side bends will do. You can warm up your body by jumping rope. After finishing your workout, wait until your heart rate returns to a normal rhythm and repeat the warm-up exercises.

If you decide to conduct training away from residential areas or near the roadway, then choose bright clothes equipped with reflective elements. This will protect you from inattentive drivers at dusk and foggy weather.

What to wear for outdoor activities

When training outdoors, you need to pay attention to the weather and dress accordingly. Race walking has the same requirement, and how to dress correctly is an important topic.

The first rule of race walking is to dress for the weather, minus one layer. In summer it is a T-shirt and shorts, in winter it is a light sports jacket. It is advisable to give preference to breathable materials such as wool and cotton. In sports stores you can find special synthetic clothing that perfectly absorbs sweat, allows air to pass through and does not stick to the body. During the cold season, try to wear several layers of clothing. This way, if you get hot during a workout, you can easily remove one layer and avoid overheating.

Particular attention should be paid to the choice of shoes. It should fit fairly tightly to the leg, not press or dangle. It is advisable to choose models with a rigid, raised heel; it will act as additional support and protect the leg from dislocations. The rubber sole is perfect for sports walking. In summer shoes it will play the role of a shock absorber, in winter it will provide good grip on the ground. The top of the shoe should also allow air circulation and, in difficult weather conditions, protect against cold and moisture.

It is useful to use a pedometer during your workout. With its help, you can control the speed of movement and receive accurate information about the path traveled. But keep in mind that the device provides accurate data only when driving on a flat surface.

If your training takes place in areas with hills and lowlands, then the data presented will have errors.

Often, race walkers use ski or ski boots as support. Scandinavian sticks. They make you work harder top part body, provide additional weight due to which more calories are burned. Special leg pads, jackets, and even dumbbells can also be used as weights that increase the load. However, such methods of increasing the load should be treated with caution, especially for beginners.

Movement is life, but within the modern metropolis there is practically no place for sports. It is a mistake to assume that we are already moving enough: we are constantly in a hurry, running, rushing somewhere, no matter how comical it may sound, all these actions are performed without movement. We are in a hurry by car or in public transport, we are in a hurry while standing in the elevator. And the realization of this sometimes comes too late, when the scales treacherously show extra pounds.

According to the majority, the most effective way to get rid of extra pounds is running. But for those who have not previously led a sports lifestyle and suffer from excess weight, this method of losing weight is not recommended. Being overweight is a huge burden on the cardiovascular system and joints. It is much more effective to start losing weight with race walking, which is ideal for people of all ages. weight category and any age. This is the only physical exercise that maintains muscle tone, improves blood circulation and does not have any contraindications. This is not only a great chance to get rid of those extra pounds once and for all, but also a great way to do cardio.

Performing the exercise in comfortable conditions is only possible if you take care of comfortable shoes in advance. The most rational solution is to purchase special sneakers with shock-absorbing soles or sports sneakers.

Under no circumstances should you engage in active walking in shoes with platforms or stylish heels, as this can lead to various health problems.

Don’t forget about the comfort and seasonal purpose of sportswear.

It is more effective to practice walking in the fresh air, away from highways. But if near the preferred pedestrian path You can’t avoid vehicles, it’s worth remembering the basic traffic rules.

Active Walking Basics

Do not forget about proper breathing during race walking, which enriches the blood with oxygen and helps speed up metabolism.
During physical exercise, it is permissible to alternate between a fast step and a normal one. The advantage of the first option is, as a consequence, beautiful shape legs, toned gluteal muscles and a flat stomach.
One workout, which lasts 1 hour, can be divided into two walks on the same day for half an hour. At the same time, the walking speed is more than 6 km/h. If you follow this regimen, you can lose up to 100 Kcal in 10-15 minutes.
All walks should last more than half an hour. The duration of two classes per week is from 45 minutes, and one of them is a full hour.
If race walking is chosen as the main way to effectively and fast weight loss, then for maximum effectiveness, training should take place every day or at least 4 times a week.
To properly master the technique of this physical exercise, it is necessary to study certain race walking techniques in advance. They are more based on quick and short steps, which should be swift and frequent. It is best to mentally imagine a straight line in front of you along which you need to walk smoothly.
Race walking should be accompanied by arm movements that resemble the motion of a pendulum: back and forth, back and forth.

If you compare the number of calories burned during race walking and jogging, then. According to experts, the first method is much better for losing weight.

Rules of race walking for weight loss

During the exercise, you should not take a rather fast pace from the first steps. First, you need to warm up your muscles during a calm, leisurely walk.
Before and after your walk, it is recommended to drink a glass of plain water to prevent dehydration. Also, during race walking, experts advise drinking water.
In order to achieve maximum results in a short time from walking, Special attention worth your time correct position bodies. Shoulders are straightened, back is straight, abdominal muscles are under constant tension. You should also not neglect the rules of foot function: first, the heel is lowered to the ground, and then the body weight is transferred to the toes.
Stopping suddenly while actively walking is strictly prohibited. Such a sudden stop can cause harm cardiovascular system. And upon completion of the exercise, the pace of the step should gradually weaken. This will restore your heartbeat and stabilize your breathing.
Special attention is paid to the issue of breathing while walking. You should breathe only through your nose in rhythm with the movement. When walking speed has reached its maximum, breathing occurs through the nose and mouth simultaneously. If the exercise is performed in the cold season, windy weather and polluted air, you need to inhale the air through your nose and exhale through your mouth. To prevent the breathing rhythm from being disturbed, it is better to do the exercise silently.

Video - Rules of race walking

Benefits of exercise

The effectiveness and benefits of sports walking are different for each person. If you engage in race walking at a slow pace in fresh, unpolluted air, your body will be fully saturated with oxygen, and those losing weight will feel a surge of strength and take their mind off the daily routine. Walking like this won't help you get rid of all those extra pounds. But for lovers of leisurely walking, shortness of breath decreases, and the charge of vigor lasts for the whole day.

So that the process of getting rid of overweight speed up during race walking, it is recommended to avoid using elevators. Instead, it is better to take the stairs to the desired floor. Moreover, this great way bring cholesterol levels back to normal, prevent salt deposits and avoid female osteoporosis. In addition, both exercises together will give the greatest effect, will make gluteal muscles elastic, and the legs are athletic.

Race walking is one of the safest sports. Sedentary image life has never been good for the body, which is why so many people regularly engage in physical exercise to stay fit.

General principles

Race walking is based on aerobic exercise, which helps effectively strengthen muscles and burn calories. One of the advantages of this sport is the minimal likelihood of joint injury, unlike running. The essence of walking is to move quickly, with one foot in full contact with the ground. Due to this, the steps are much longer and faster, and more muscles are also involved.

This sport is indicated for people with minor overweight. In fact, anyone can practice walking, as long as there are no serious health problems. This is why it is important to first consult a doctor for recommendations. On average, you can burn up to 300 calories in 2 kilometers walked at an average pace.

The benefits of race walking

With the help of this sport you can not only lose significant weight, but also improve your health. Many people don't believe that just walking is enough to do this. However, scientists have proven that a regular 30-minute brisk walk can extend your life by 2 years.

Walking helps normalize blood pressure and lower cholesterol, strengthen the skeletal system and improve insulin production, increase volume muscle mass and simply improve your mood by toning your body. In addition, this sport is one of the fundamental ways to prevent cardiovascular diseases.

Also for weight loss the optimal tool There will be race walking. Women all over the world move at a fast pace every day in the fresh air in order to achieve perfect figure. It has been proven that 2000 steps every day allows a person to stay in shape. However, to lose weight you need to walk 5-7 times more, which is approximately 4-5 kilometers. It is also worth noting that walking without a proper diet will never give results.

Let's start classes

First, you need to understand why a person starts playing sports. If he wants to strengthen his muscles or just warm up, then it is enough to arrange daily half-hour classes. Some women set weight loss goals. In this case, walks should take up to an hour at a fast pace.

Many beginners start classes without warming up and without knowing basic skills. It is important to understand what race walking is, how to move correctly, how to breathe, etc. It is strictly contraindicated to strain the body in the first month of training. It is better to start classes early in the morning. At this time, it is easier to burn the maximum number of calories. In addition, morning workouts will tone your body for the rest of the day.

Types of walking

Like any other sport, walking has its variations:

Walk at a slow pace. The walking speed here is about 80 steps per minute, that is, in half an hour a person walks up to one kilometer.
Walk at a medium pace. The speed is up to 120 steps per minute. Comparable to when a person is in a hurry somewhere and accelerates his usual pace of movement. A kilometer at this speed will be covered in 12-15 minutes.
Traditional race walking. In this case, a person can walk up to 7 kilometers in one hour. Step speed - 140 per minute. When walking this way, your arms should be bent at an angle and you should work with them very actively. A good warm-up is required before class.
Fast walk. Recommended only for athletes. This is daily intensive training on rocky/rough terrain. The speed of such walking is up to 12 km/h. It is better to switch to this regime after a year of systematic training.

Race walking technique

The essence of this sport is to optimally calculate the load on the body. The average speed should be in the range from 6 to 10 km/h.

Race walking technique consists of 5 basic rules:

Your arms should always be bent at the elbows at an angle of no more than 90 degrees. Throughout the entire distance, they help the body move. Proper hand placement will make the movement much easier.
The back must be straight. In this case, it is important that the body is tilted several degrees forward. When walking, maintaining a balanced center of gravity is the main key to success.
When moving, the heel should first touch the ground, and only then the toe. Rolling in race walking is also important. It should be smooth and uniform throughout the entire foot.
Legs should never be bent. In this type of walking, the main load is taken by the muscles of the thighs and calves.
You need to move rhythmically, not forgetting to breathe. Entry and exhalation should be uniform and deep. If you lose your breathing, you can end the workout.

To build muscle mass in your legs, you can carry a backpack with a small load on your back. Before class, you need to warm up thoroughly. It would be a good idea to do a few exercises to warm up and stretch your muscles.

How to warm up properly

First, you need to start by stretching your calf muscles. To do this, you need to rest your hands on the wall, move one leg back, and raise and lower your body with the other (supporting leg). The exercise should consist of 8-10 approaches and last up to 7 minutes.

For warming up back surface hips should extend your leg forward and place it on the stool. Next, you need to slightly tilt the body towards it. The front thigh area warms up next exercise: one leg is the supporting leg, and they try to bring the foot of the second as close as possible to the buttocks with their hand.

The hips are warmed up by alternately lunging the body forward and backward with the foot placed on a stool. For this control it is important to relax extremely.

According to athletes, warm-up should last at least 20 minutes. During this time, all muscles should not only be stretched, but also warmed up well in order to protect yourself from unnecessary injury.

Correct breathing

Walking should never expose your body to high loads, especially if less than a month has passed since the first training session. The surest way to understand that the given pace of movement is optimal is breathing. If it is uniform, then the rhythm of walking should not be slowed down. If the loads seem insignificant, then you can increase the distance and time of the walk.

Race walking technique is important for proper breathing. If you move your arms correctly and touch the ground with your feet, the load on the body will be minimal. People most often exercise to stay fit or build muscle, but there is another reason that many people don't even think about. Why does a person prefer walking in nature rather than in the gym? The fact is that the body needs oxygen saturation, especially during physical activity. This is why proper breathing while walking is so important. It should be uniform throughout the entire distance, and the breath should be deep.

Load calculation

If you approach walking exercises wisely, they will never harm your health. Each person is unique in himself, which means that for everyone there is individual program training. In the first couples, you should not take as a basis the indicators of people who have been involved in sports for a long time, since they are already subject to heavy loads.

As for the distance, a weekly race walk of 50 km is recommended for men, and about 40 km for women. However, only experienced runners can use these indicators as a guide. For beginners, it is better to start with 2-3 kilometers per day and increase the distance by 500 meters every week if health allows.

This sport has no age restrictions, but it all depends on the body. During your first workouts, it is recommended to regularly check your current heart rate, which should not exceed the threshold of 100 beats per minute. If at the beginning of the lesson there is discomfort in the muscles or joints, then you should immediately stop walking. In such cases, you should not stop abruptly; it is better to gradually slow down.

Shoe selection

Sneakers for race walking should not have thin soles. By the end of a long distance, the feet will experience enormous pressure, so every pebble will be felt. In addition, in sneakers with thin soles, your feet will begin to hurt after the first kilometers. A common mistake women make is wearing shoes with hard heels, such as ballet flats, to workout.

The best option for training is a thick sole. In any case, shoes for race walking should be light. Hard rubber soles are excluded, as they will cause a lot of discomfort to the feet.

In rainy weather, sneakers with anti-slip film are best.

Walking on level ground

Before training, you should do a warm-up, which includes a few minutes of quiet walking while simultaneously warming up the calf and hip muscles. Then race walking begins at a moderate pace. At this stage, it is important to determine your breathing rate and check your pulse.

Gradually the walking speed increases to a maximum. Subsequently, it is recommended to alternate the pace of the workout. Conquer long distances During the first lessons, even on flat terrain is not advisable. After class, you should not suddenly stop or sit down, as the body still needs to get used to the slow pace for some time.

Walking on hilly terrain

Walking on small slopes is beneficial for people regardless of age. However, training on hilly terrain is only recommended for experienced athletes who are used to coping with heavy loads every day.

In the photo, race walking when climbing a slope looks impressive. All the muscles are tense, the wind is blowing your hair - and so the finishing point at the top beckons, but in reality it is much more difficult than it might seem. Walking on a hilly surface requires many times more energy than walking on a flat surface. Such activities are contraindicated for beginners.

As for the warm-up, it is no different from warming up before training on flat ground, with the exception that exercises for the muscles of the arms and forearms are added to the complex.

Monthly course for weight loss

In the first week, you should do three walking sessions at a slow pace. Each workout should not last more than 20 minutes. At this stage, it is important to understand how to breathe correctly and control the load.

In the second week, race walking begins. The speed varies depending on how you feel. The duration of one workout is up to 30 minutes. It’s not worth testing yourself for serious loads. If you feel tired, you can switch to a slower pace.

In the third week, the duration of the lesson increases to 40 minutes. In addition, the number of workouts should already reach 4-5. At this stage, you can use special weight loss belts.

The final 7-day period should take place in an enhanced mode. Training time varies up to an hour, but their number is still up to 5 sessions. It is important here to alternate the walking pace from maximum to average every 10 minutes. As numerous reviews show, in a month of training using this method you can lose up to 12 kilograms.

Race walking– no less effective method keep yourself in good physical shape than running. This discipline can be practiced both for the general health of the body and for professional level, preparing for competitions.

Moreover, race walking- Olympic track and field discipline. In the Olympic program, competitions for men are held outside the stadium, at distances of 20 km and 50 km, for women at 20 km. The first race walking competition was held in London in 1882, which consisted of five hours of continuous walking. Walking over a distance of 50 km became an Olympic discipline in 1932, and 20 km in 1956. In 1992 in Olympic program competitions among women were also included.

Race walking is an alternation of steps that must be performed so that the walker is constantly in contact with the ground, observing the following rules:

It is necessary that the athlete maintains constant contact with the ground without any loss of contact visible to the human eye.
The forward leg must be fully extended (i.e., not bent at the knee) from the moment of first contact with the ground until it passes the vertical.
The pelvis moves around a vertical axis.
The back should be straight, elbows bent at right angles.
High hand speed.
Step frequency: 130-200 per minute.
Step length: 90-120 cm.

Walking in the track and field program is the only event in which there is subjective judging. If in running athletes are removed from the race only in exceptional cases, then in walking practice disqualification at a distance is a common occurrence. There are cases when athletes are disqualified after finishing.

In addition to participating in competitions, millions of people use race walking for recreational purposes. Regular race walking brings enormous benefits benefits for the body:

the work of the heart is normalized - the activity of the myocardium improves, its contractility increases;
work improves respiratory systems s - lung tissue removes metabolic products faster, the blood is saturated with oxygen;
the activity of the gastrointestinal system is normalized - motility increases, nutrients are better absorbed into the blood;
the muscles of the whole body are trained - especially the legs, hips, shoulders, back and arms;
the influence of stressful situations is reduced, nervous system tempers, improves mood;
calories are burned - 5 km of daily walks help maintain a slim body.

Healthy running and distance walking can be used to prepare for competitions, as well as as a preventive measure against all kinds of vascular and heart diseases. Walking 5 hours a week at a brisk pace reduces your risk of heart disease by nearly 50%. This discipline can be considered one of the safest - unlike running, when walking there is no impact of the foot on the ground (if the shoes are chosen correctly), and the speed of movement is much lower.

Race walking for weight loss will be very useful for people suffering from excess weight. If you are obese, running is usually not recommended because it puts increased stress on the skeletal system. Race walking for weight loss has minimal contraindications, but it is better to consult a doctor and choose the right shoes.

It’s also great that race walking can also be a starting point for those who want to run properly. Many people start with it, smoothly moving into the phase of measured running.

It should be noted that the benefits of race walking will only be obtained if you walk along the distance at a sufficiently high speed and in the right shoes. Slow walks do not bring such powerful benefits to the body as fast walks.

Types of race walking

You can walk in different ways: slowly stroll along the embankment, rush to work and knock over everything in your path, or even engage in sports discipline. But race walking itself can also be divided into several subcategories:

Regular race walking. The main thing is to work with your hands correctly. They should bend like athletes do. The speed of movement reaches 7-8 kilometers per hour.
An accelerated form of race walking. The speed can reach 12-14 kilometers per hour. Only professional athletes can walk like this. To achieve this pace, you will have to practice a lot.
Sports Nordic walking. In the middle of the last century, Finnish skiers invented a new way to maintain physical fitness in the off-season at a high level. Later it turned out that their method is effective for rehabilitation after severe physical injuries. And in the nineties, Nordic walking with poles became a popular sport. Its essence is to use two poles, reminiscent of ski poles. Thanks to this, up to 90% of a person’s muscles are simultaneously loaded, and calories are burned 20%-25% faster.

Regardless of the purpose of race walking - whether it is for health improvement or to prepare for a competition - it is extremely important to choose the right shoes and warm up thoroughly before training.

If walking classes are carried out taking into account all the rules and analyzing errors, they will only bring benefits. You should select a training program taking into account your physical condition. At first, you need to observe moderation and not chase the high results that professional athletes show.

You should start with short walks of 3-4 km a day, increasing the distance by 1 km weekly and analyzing your well-being. For optimal benefits, it is recommended that men walk about 50 km per week, women - 40 km, but such distances are better for experienced people.

At first, you need to walk while monitoring your pulse. If it is more than 110 beats per minute, it is advisable to reduce the pace or duration of walking. It happens that the heart rate increases while climbing a mountain. This is normal and should not cause concern. But pain in muscles or joints is a bad sign. If they appear, you need to immediately stop exercising, with a smooth transition to a slow step.

Shoe selection

Selecting walking shoes requires taking into account many parameters. Walking shoes are different from running shoes in many ways. Walking shoes should be flexible, with special orthopedic elements that will protect the foot while moving. These shoe elements include: a dense thick sole, a high hard heel and high edges for fixing the ankle. If the sole of the sneakers is too thin, by the end of the distance you will feel a lot of pressure in your legs, and your foot will feel every stone. In addition, if you walk with thin soles of sneakers, your feet quickly begin to hurt in the shoes.

For long distance walks on rough terrain, it is necessary to select sneakers with shock-absorbing elements that will absorb shock when moving. The midsole of your running shoes should have a cushion to protect your ankle from fatigue. The insoles inside the shoes must be removable and have good moisture permeability. You also need to pay attention to the quality of sneaker laces - they should not unravel spontaneously.

The right sneakers will give you a feeling of lightness while walking along the distance and will not cause discomfort. The wrong choice of sneakers can lead to many health problems - back pain, calluses, flat feet and varicose veins.

The basic rules of race walking are:

Contact of the feet with the ground must be continuous. You need to step on the ground until the other foot leaves it.
The front leg should not bend until the free leg is level with it in the vertical plane.
The movement must be fast and impetuous.
Your arms should be bent at the elbows to a right angle and work intensively with them back and forth. This will help increase your movement speed.

Proper breathing plays a vital role during exercise. Breathe deeply and measuredly, the rhythm of your breathing should coincide with the rhythm of your steps. And under no circumstances start breathing through your mouth when you feel tired, this will only take away your remaining strength. Inhalation during race walking should be shorter than exhalation, then the lungs are better ventilated with air.
It is important to ensure compliance correct posture. The torso should not be overly strained and its position should not be changed abruptly. Keep your body straight, avoid bending.
To improve your race walking technique, contact a professional instructor or study the relevant literature.
Do not leave the ground with both feet at the same time, not even for a split second. otherwise walking will become running. To increase speed, use sweeping arm movements and swing your pelvis, as athletes do. Remember: your steps must be uniform and your push off the ground strong.
If you suffer from diseases of the cardiovascular or respiratory systems or have not exercised before, be sure to consult your doctor before starting exercise. It is important.
Before starting your workout, take a few minutes to warm up. Warm up and stretch the muscles, especially those that are actively used during race walking. Repeat the stretching after finishing the session, after waiting until your breathing and heartbeat calm down. This will help consolidate the effect.
Remember safety. Exercise in safe places (parks, squares) and do not expose your body excessive loads, risking injury. Increase the load gradually. If you are forced to walk along the roadway, wear bright, visible clothing. Fans of evening walking are advised to wear reflective tape or wear clothing with an appropriate insert.
Challenge yourself. Noticing progress in your classes, speed up the pace, do more long steps. Walk long distances. The health benefits will be greater and you will feel like a winner.
A glass of water drunk a quarter of an hour before training will help avoid dehydration.
To accurately measure distances traveled, use a pedometer. But keep in mind that while it shows accurate results when walking on a flat surface, it may make mistakes when walking on hills. Regardless of your desire, the length of the step changes.
Special weights will help increase the intensity of exercise. They can become sticks for nordic walking, small hand dumbbells, weight vests. The heart rate and fat burning rate increase due to their use. True, the risk of joint injury also increases. Be carefull.
To ensure that race walking does not harm your body, but rather improves your health, it is important to select the optimal load. It is individual for everyone. According to experts, a good load for men is 56 kilometers walked per week, for women - 49 kilometers.
Don’t chase record distances at the expense of your health. Listen to your body and learn to understand when you need to stop. If you feel a little tired after walking the first kilometer, the pace can be considered optimal. If you're a little out of breath, slow down. When it starts to tingle in your side, switch to a calm walk, and then stop to rest for a few minutes.

Race walking will help you feel healthy and maintain excellent physical shape at any age. This is definitely a discipline worth trying.