Tips - You can not run - walk.

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  • You can not run - walk.

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    Walking - the perfect aerobic exercise that is feasible in almost all situations. It does not matter whether you were physically active before - after a month exploring your condition improves, the legs get stronger, increase endurance, and resting heart rate will be less.

    Prior to the start of walks get comfortable pair of shoes - best light cloth shoes or sneakers. This is particularly important in the first months of employment. Wear cotton or wool socks - they better absorb the sweat.

    Forget the ridiculous gait competitors race walking at the Olympic Games, that you watched on TV. Ignore the advice to put your fingers when walking legs straight ahead. Gait should be natural (slightly expand the socks in hand). Walk quickly, if in a hurry for an important meeting.

    For a man of medium height appropriate to do 120 steps per minute. Gently swing the arms, but not too carried away. Before the start of the walk for 5-10 minutes, do stretching exercises, and after returning home, do them again to cool gradually.

    Walk for an hour a day, 4 times a week. At first, your heart rate within 15 minutes walk should reach 60% of the maximum number of strokes. Reaching some progress, you can walk faster, increasing the heart rate. If it stays at the same level, try to walk with a load (such as a backpack) or wear while walking weighted shoes.

    During the first week walk for 20 minutes a day, the second - from 30, third - 40, fourth - 50 and during the fifth week, and - for one hour a day. After the fifth week, do not increase the walk, and try every other week to go a little faster. Weekly increment of heart rate should not exceed 6-10 beats per minute. It is reasonable to spend about two months to achieve 80% of the maximum number.

    After each walk a little to reduce the maximum number of heart beats. Weekly check its average value. In the days when walking, record heart rate at rest before going to bed. A clear decrease in this figure show the effect of your training.

     








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  • You can not run - walk
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