Walking is without a doubt the easiest way to keep fit. Not by chance The WHO recommends to walk for at least 10000 steps a day, a quantity and a distance (of about 7km) can guarantee some beneficial effects such as cardiovascular wellbeing, health of bones and tendons and body weight control. But despite appeals, advice and scientific studies that invite you to walk more during the day to achieve this minimum goal of activity, for many it is however complicated to think of walking at least 1 hour a day between when you leave the house at Morning to when you return to your home walls in the evening.
This is why more and more people consider walking as a real fitness session, to be performed regularly during lunch or in the evening, before dinner, especially during the summer when the hours of daylight increase. But walking in the sense of walking is not enough to keep yourself really fit, especially if the time available is limited, and then here is that you need to do virtues, maximizing the results of the time available, maybe following these 6 simple Tricks
> For more: Walking for weight loss: the 10 tips
Walking the right way
And what is the right way? Definitely the one that takes into account the biomechanics of the walk. Meanwhile the position must be naturally upright, without leaning forward, with shoulders relaxed, the chest slightly out and the abdominals a little contracted. The trick to do this? Keep your head upright looking straight at 100 feet by itself.
> to deepen: 9 mistakes not to be made when you start to do walking
Involve the whole body in the act of walking
Yes, walking is not just a matter of legs. A fitness walk also involves the movement of the arms, with the hands open and relaxed, the elbows slightly bent and the arms that oscillate alternately to the legs passing beside the also, which remain always loose and relaxed. Even the way you rest your feet counts: the first contact with the ground takes place with the heel and then the foot performs a nice complete snare coming to push up to the fingertips. To be able to do this without pain or inflammation it is important to have a pair of shoes suitable for walking.
> to deepen: Fitwalking, the technique of walking for wellness
Focus on the act of walking
At least at the beginning, at least from time to time, it is good to concentrate on the act of walking, checking up from head to toe on the correct position on the walk. Of course, walking is also a nice way to look around and enjoy the nature and landscape, especially out of town, but every now and then look inside is useful to get back on track.
> to deepen: Fitwalking, the sports walk that improves life
Walking at the right speed
One account is to walk blandly, different is walking to keep fit: To get the most from the point of view of cardiovascular benefits, toning and even calories burned would be good to walk at a speed slightly higher than The normal one, plus or minus 6 km/h. How do you know how fast you walk? There are excellent smart trackers and fitness wristbands like these, useful free apps to install on your phone or just choose a fixed path, calculate the distance and then measure the time. Rather, better a short quick walk than a long slow: see the point below.
> to deepen: The 10 best sports to lose weight
Walking the right time
The right walking time does not mean walking long, and equally it is better 10 minutes a day at good speed for 5 days a week than 50 ′ lenses once a week. If you are starting from the sofa, or from a poor physical form, the ideal would be to make 10 ′ to 20 ′ a day, every day (or at least 5 out of 7) lengthening a few minutes the daily time week after week. When you get to walk at a good pace for half an hour or more it means that you have already reached a good level of form and for example you can think of moving on to something more challenging: if not just the running at least one form of workout at intervals.
> to deepen: all the benefits of trekking
Walking Alternating The rhythm
It is the first step towards the world of interval training, the training that alternates intense phases of work at phases blade of recovery from the effort. You can also do this by walking, for example alternating a few minutes at a speed that is almost close to that of a soft corset at a few minutes of a milder pace (but not slow in absolute). Or you can do what the cyclists call eat and drink: Look for ascents and descents, whether they are hillocks, or maybe an urban path that foresees a few bridges or overpasses or at least stairs. It benefits from the heart but also the muscles, especially legs and buttocks (there will be a reason if they invented the step when there were stairs, no?)