Edited by Dr. Luca Franzon
About 7.5 million years ago man passed from 4-legged walking to bipedalism and since then he has never stopped walking. This article will deal with training through walking. The methodology taken into consideration is the Walking.
Walking does not mean running or jogging, but it means taking a walk that differs from the classic walk for the speed of execution and for the effort required. Walking can be defined as a walk enhanced by the use of small weights (held in the hand or applied to the ankles) or by the fact that it is practiced on different surfaces (for example sand) and with sustained rhythms and movements. Use small dumbbells or anklets it means putting more stress on the muscles of the upper, lower limbs and torso, thus putting more strain on the metabolism.
Improves the functionality of the cardiovascular system.
Generally tones all the muscles.
It consumes from 300 to 400 Kcal per hour.
Improve mood and self-esteem.
For those who want to start training with Walking, the table below can be considered as an initial work protocol.
DAY
RHYTHM
DURATION
1
BLAND
10/15'
2
BLAND
10/15''
3
MODERATE
15
4
MODERATE
15/20'
5
REST
6
MODERATE / INTENSE
15/20'
7
MODERATE / INTENSE
20'
8
MODERATE / INTENSE
20/25'
9
MODERATE / INTENSE
25'
10
REST
11
INTENSE
25/30'
12
INTENSE
30'
Once you arrive at the twelfth day, you can start practicing the Power Walking Circuit, or an "alternation of toning exercises with elastic bands or weights interspersed with moments of walking.
The beauty and fun of this type of training is that it can be practiced anywhere and anytime. No big tools are needed except:
A good pair of tennis shoes
Two 1 kg weights
An elastiband (multipurpose elastic band, of extraordinary quality, suitable for training, muscle rehabilitation, stretching and toning)
A heart rate monitor (for the most demanding and precise)
A Power Walking Circuit will now be proposed
FREE SQUAT
15/20
»WALKING AT MEDIUM / INTENSE RHYTHM
5'
This circuit respects the principle of the P.H.A. that is to train muscular masses located in districts far from each other. It is also called Top Down Top. It is an excellent method because, as well as invigorating, it trains the cardiovascular system.
This circuit will keep the beginner busy for about an hour, which can be considered a sufficient training time to obtain good psycho-physical results, as long as it is practiced 3 times a week every other day.
Unmissable phases of the training will be the initial warm-up and final cool-down phase to be performed with 5 minutes of walking at a gentle pace. For those who need to train joint mobility some stretching exercises at the end for the most needy areas would be very useful .
In addition to the benefits of physical activity in general, walking, being practiced outdoors, has all the benefits of being outdoors. Benefits that certainly have a positive influence on the human psycho-physical state, as long as there are ideal external conditions (no pollution; ideal climatic conditions; no traffic stress; no danger of accident).
By walking you learn about life
walking you get to know people
walking heals the wounds of the day before.
Walk, looking at a star
listening to a voice, following in the footsteps of other steps.
Walk, looking for life,
healing the wounds left by pain.
Nothing can erase the memory
of the path traveled.
Ruben Blades
