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Walk: start of practice is done with progressive speed on the street or on the treadmill

Walk: start of practice is done with progressive speed on the street or on the treadmill

Walking is one of the most practical, easy, and effective exercises for getting healthier, losing weight, and improving fitness. You do not need expensive resources, nor so much technology to practice it. And with regular practice you can get fantastic results! Plus, it's a great activity for people who do not get used to the gym environment.

Simple walks, such as a trip to the bakery, long walks in the mall or even during work, count a lot for your health. These walks, if done often, take away any of the sedentary lifestyle. According to the American College of Sports Medicine and scholars of the Agita São Paulo Program, the recommendation for adult individuals is 10,000 steps per day, which would bring many health benefits if performed on a regular basis. Those who want to reduce body weight would need to reach 13,000 steps per day.

For those who will start walking

Some precautions at the beginning of a walking program are critical. A conversation with your doctor to find out if it's okay to exercise, a walking shoe (which will make you more comfortable and your joints safe), and a good schedule of workouts prescribed and accompanied by a physical education professional will make all the difference.

When starting a hiking program, go slow. Progress in speed with time. The important thing in this beginning is to accustom your body, joints and muscles to the effort. The breath should be very quiet, when you feel the breath is breathing is a sign that you have to slow down.

Regularity in your training is important to potentiate the results with physical activity. Cumulative effects are the most effective for health.

The ideal heart rate for walking depends on each person. Then, talk to your doctor and he reinforces that it's all right for you to start your workouts do not worry about heart rate at that time. You are starting your walks, then you will use moderate speeds. Observe your body, if you feel your heartbeats altered, more accelerated, stop the activity immediately. But all is well, there is no cause for concern. When we perform moderate aerobic exercise we feel our heart beating faster than at rest, but we do not feel excessive acceleration.

Breathing is a thermometer to know we are on the right track. The breathing rate will increase, but subtly, and we can still talk to another person as we do the activity. The most immediate results are improved circulation and improved blood circulation.

In the street or park:

- Wind resistance and slight variations in the terrain, such as ascents, descents and curves, require more of your body and

- Calves, thighs and buttocks are most wanted when you walk on the asphalt, because the tendency is to tilt the body forward and work more in these regions;

- O external environment and contact with the green, if you walk in a park or wooded square, are extra stimuli and make the activity more dynamic and relaxing;

- It is economical.

On the treadmill:

  • Most models have a cushioning system, which minimizes impact on joints and the risk of injury

  • - Climatic impediments do not exist. It's rainy or cold outside, there's no excuse for missing out on training. Walking away from the wind and pollution still prevents irritation of the eyes and respiratory tract and may increase your performance

  • - As the machine carries out part of the movement by pushing you forward, fatigue takes longer to arrive - which is useful especially in long workouts

  • - Allows you to control speed, distance, time and even your heart rate during exercise . This does not require the use of accessories such as a clock or frequency meter.
    The daily walk is your moment, enjoy watching your body, how it reacts and evolves. Realize this evolution and enjoy your walks.


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