Learn how to do brisk walking properly in winter and why this type of cardio is preferable to running. Among all types of physical activity, walking is the most accessible. For race walking in winter, you do not need any additional equipment and training is extremely easy to include in your daily routine. There are official statistics that approximately 80 percent of women do not stop walking after they start walking. In turn, many other sports disciplines are abandoned by them.
What is Race Walking?
Since the topic of today's article is devoted to race walking in winter, it is necessary to talk a little more about this sport, since it has some differences from ordinary walking walks. Race walking in winter, as well as at other times of the year, requires constant contact of the foot with the ground. As a result, you have the ability to move at a higher speed compared to simple walking.
I would like to say right away that race walking is very beneficial to health. This is due to the fact that a large number of processes are activated in the body, muscles are strengthened, the work of the heart muscle is normalized, and all systems of the body are strengthened. If you decide to try race walking, it doesn't matter in winter or summer, then you must follow simple rules:
- It is important to maintain contact between the foot and the ground at all times.
- The leg should move forward fully extended, and until it touches the ground, moving back, it should not be bent.
To improve your health, you need to move at high speed and take at least 10 thousand steps daily. Of course, today you do not have to count the steps yourself, because you can purchase a pedometer. In addition, you will need a heart rate monitor to monitor your heart rate.
However, you can practice race walking in the winter without a pedometer, but simply devote half an hour of free time to training. It is not necessary to walk for all 30 minutes at once, but you can practice half the time in the morning and then in the evening. We recommend that you do your class in the morning when there are fewer gases in the air, or do it away from highways, say in a park.
Walking should be done on an empty stomach, and if you exercise in the evening, do not eat the NTO earlier than two hours before. We also recall that at this time it is advisable to consume foods containing protein compounds and complex carbohydrates. After your morning workout, start eating about 30 minutes after the end of the workout and do not forget about water, which you can and even should drink during your workout.
To get the most out of your activity, choose a route that has ups and downs. This will increase the intensity of the exercise and, accordingly, burn more calories. Walking is excellent for strengthening all leg muscles except the inner leg. Note that for many women, this particular part of the leg is the most problematic, since the muscles are used rather weakly in everyday life. To eliminate fat deposits and strengthen the muscles of the inner thigh, we recommend combining race walking with side jogging.
For maximum pumping of the buttocks, try to take the widest possible steps. In addition to a strong fat-burning effect, race walking is an excellent means of preventing varicose veins. This condition is widespread among women, as it is a direct consequence of the frequent use of high-heeled shoes.
In about 30 days of regular exercise, you can lose three or even four pounds of excess weight. This is possible if you control the work of internal organs using the pulse. This is why you need a device such as a heart rate monitor. If you do not have one, then stick to such a pace while walking so that you feel your heartbeat and active sweating.
Pay attention to clothing that shouldn't hinder your movements. This primarily applies to shoes. The main requirement for a sneaker is high cushioning properties. For sports walking in winter, shoes should be as comfortable as possible. Try to avoid a lot of snow as you chart your training route.
Winter walking rules
Not every person will be engaged in race walking in winter and even in summer. Simple walking is also great for promoting health and losing weight. However, in order for your walks to be as healthy as possible, we recommend adhering to a few simple rules:
- It is necessary to move at such a pace that breathing is quickened, but at the same time you can talk calmly.
- Walking is necessary for at least five days during the week with a training duration of half an hour.
- Increase the load gradually.
- At the beginning of the walk for about five minutes, move at a calm pace and gradually increase it.
- Gradually increase the duration of your activities.
These are the basic rules that will help you get the most out of your class. However, there are other nuances, which we will now talk about:
- Posture. You should monitor your posture not only during walking, but also in everyday life. If we talk about posture while walking, then it will be much easier for you to maintain it if the shoulder joints are relaxed and the body is upright. When moving, you need to put your foot on the heel first, and then transfer your body weight to the toe. Pull in your abdomen while contracting your abs and glutes.
- Do 10,000 steps daily. This is the minimum that will allow you to improve your health. You can buy a pedometer or download a special application for your smartphone online, so you don't count the number of steps yourself.
- Go to the company. If you are walking with a girlfriend (boyfriend) or loved one, then walking will definitely be a joy for you. During conversations, you simply will not notice how time has flown by. You can also go for walks with children or the dog.
Nordic walking in winter
Nordic walking differs from ordinary walking only in the presence of poles that look like ski poles. In the northern countries of Europe, Nordic walking has already been ranked among the sports disciplines. So far, few people in our country know about this type of walking, although its fans have already appeared. It should be recognized that Nordic race walking in winter is very effective for improving health.
Nordic race walking in winter can be even more beneficial for you than exercising in summer. This is primarily due to the hardening of the body, because it is frosty outside. You can take a walk even when it's minus 15 degrees outside. If the temperature drops below this mark, then the decision on the appropriateness of training is yours.
Many people hesitate to go outside for no reason in winter, fearing the cold. However, you should understand that with active movement you will not feel cold after the first kilometer of distance. At the same time, you have to monitor your breathing more closely. Try to inhale through your nose and exhale through your mouth. This is very important, because breathing in the frosty air through your mouth can catch a cold.
If you started Nordic walking in the summer, you continue to do so in the winter. Why endure six months when you can have fun in winter, while strengthening your body. Physical activity in the cold activates the nervous system, and you will feel more invigorated in a short time. Let's take a look at the issue of equipment for Nordic race walking in winter.
Equipment for Nordic sport walking in winter
Poles remain an invariable attribute of your winter wardrobe for Nordic walking. But the clothes will have to be changed, since it is frosty outside. For this reason, it is necessary to choose such clothes that will reliably protect you from the cold, but at the same time will not cause discomfort. Agree that when you are hot, then taking a walk is not entirely pleasant.
The best option is to use multiple layers of lightweight clothing versus one warm sweater. The jacket (winds) must be waterproof and with a hood. Trousers have similar requirements in terms of moisture and wind resistance. If you decide to take Nordic walking seriously, we recommend purchasing thermal underwear. It perfectly removes sweat from the skin and is able to retain heat.
Warm socks should also be used and thermal socks are available inexpensively in sporting goods stores today. They have been specially designed for winter sports. If you have varicose veins, then you should not neglect compression underwear. It not only enhances blood flow and lymph circulation, but provides additional protection to the joints.
Separately, it is necessary to say about shoes, because in winter there can be ice. First of all, pay attention to the comfort of the sneakers (boots). Also important is the outsole, which must be flexible enough. To increase the grip of the shoe on the ground, the outsole must have good grooves. Also, do not forget about the cushioning properties of sneakers. In order for your classes to be as effective and comfortable as possible, you should not skimp on equipment. Visit a sporting goods store and choose special sneakers that were created for winter sports.
For Nordic walking lessons, check out below:
