Walking can do all healthy people, independent of age.
is one of the best and most recommended exercises. With a methodical progression, rational and progressive (the more distance, more speed and more cargo, carrying, for example, a backpack) is the most appropriate physical activity produce large effects, not only physical but also psychological, decreasing anxiety and tension. Soon we will be difficult resist the temptation to walk Disable ALL day.
Walking regularly and as far as we can, improve blood circulation, lowering blood pressure, arteriosclerosis, stroke and cholesterol, and activating the funcionanmiento lung and stimulate natural defenses, helping to keep fit and control weight. Colleva also the joints become more flexible (and elastic tendons stronger) delaying the aging process of bones. Tones and increases the elasticity of the muscles. structure that supports the thoracic and abdominal further fighting constipation.
will be achieved thus enhance our quality of life, developing a healthier old age.
To avoid risks (if we have left) is considered necessary, pre-medical examinations.
do we go.
.- With the feet parallel. Balancing
.- While arms (not the forearms) increases mobility and shoulder joints and balances the leg movements.
.- Keeping back straight, but without rigidity.
.- The shoulders and head (straight) relaxed.
.- Avoiding shuffling (no matter in the elderly) .- If
forces permit or on the slopes below, we can go fast walking or "Scotch
trot," increasing the speed slightly and bending your arms at the elbows.
when walking.
.- Anytime. The best, in the early morning or late afternoon, thus improving the quality of nighttime sleep. If we can get together, could be more entertaining, although there is no need to talk.
.- We can take small walks after meals to improve digestion.
of brisk walking should be the norm in the city or in the field (where you can enjoy cleaner air and a major distraction). On the beach, the result is better since the increase in drag, reinforced knees and ankles, salt load movement, we will give example and brown-skinned.
As breath should be taken into account:
at rest inhales and exhales through the nose. Walk a little faster increase oxygen demand. We start with the 4x4 (4 steps inspiration through the nose and 4 exhalation through the mouth) will continue with the 3x3 ... modifying the extent that our muscles and lungs require more oxygen, while breathing through the nose and mouth to hyperventilate 2x2 good .. trying to bring the respiratory rate. Maintain proper breathing is the most important issue that everyone must solve.
Going after exercise, you should follow the opposite path to end in a similar situation to start, walking normally to return blood to the heart and with deep breaths.
At what intensity should walk.
depends on the preparation of each. So, if accompanied, we must choose a partner in your "style."
running intensity must be such that allows us to talk comfortably.
To increase the speed or ride is better to enlarge the length
stride to increase the cadence of the step. We can serve as reference an average speed of 5-6 kilometers per hour provided depending on known factors of age and preparation.
The dose will walk three times a week for 30 or 40 minutes at least at a good pace.
Tips:
Wear comfortable shoes and loose "web sailor."
Before the meeting started drinking at least half a liter of water.
Avoid extreme weather conditions. Hydrate
generations after the exercise. You can prepare a pitcher of water with two lemons (vitamin C), a couple tablespoons of sugar (glucose) and a pinch of baking soda to replenish salts and then avoid those pesky shoelaces.
If you dare walk up stairs or get off the subway or bus stop before.
continue. I am at your disposal. A big hug
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