Race walking is a type of cardio load that is no less effective than. This physical activity is not only a way of general improvement of the body, but also a sports discipline, competitions in which are held at the highest professional level, including in the program Olympic Games.

What is the difference between race walking and normal walking?

It is important to understand that ordinary walking and sports walking have very little in common, although at first glance it may seem otherwise. Race walking has a number of features that beginners need to be aware of, as shown in the live image below.

Differences between walking and running

Race walking differs from running in three key ways:

• technique;
• regulations;
• speed.

These differences are especially well traced during competitions in athletics where you can see all the nuances of a particular discipline.

• AT race walking the athlete makes each step with a full foot, and one leg is always in contact with the surface, while when running between pushes, both legs are in the so-called "flight phase".
• The start position of the walker is always upright, while the runners can take a position low start.
• According to the rules of sports walking, the athlete must step on a straight leg, while running - on a bent one.

Compared to running, walking is a less traumatic sport, since walking has a lower load on the leg than in running disciplines.

The benefits of walking

Walking is not required professional sports. Many people today use race walking as a recreational activity. The beneficial effects of sports walking on the human body:

• normalization of work of cardio-vascular system;
• improvement of the respiratory system;
• normalization of the gastrointestinal system;
• increased stress resistance nervous system;
• level reduction subcutaneous fat;
• toning almost all muscle groups.

Contraindications to race walking

Diseases with which it is impossible to engage in sports walking:

• high arterial pressure;
• disorders of the cardiovascular system;
• chronic diseases kidneys;
• diabetes;
• retinal disorders;
• colds and other acute diseases;
• after heart attack and stroke.

History of race walking

First official competitions race walking took place in London in 1882. It was continuous walking for 5 hours.

AT Olympic program race walking was first included in 1932 (distance 50 km), and in 1956 Olympic discipline was race walking for 20 km. Since 1992, women's race walking competitions over a distance of 20 kilometers have been included in the program of the Olympic Games. The distance of 10 kilometers was included in the program of two Olympic Games: 1992 and 1996.

Race walking distances

1. Official race walking distances for men are 20 and 50 kilometers;
2. for women– only 20 kilometers.

However, competitions are also held at a distance of 10 kilometers. In winter, competitions are held among men at a distance of 35 kilometers.

Competitions are held on the streets of the city, in stadiums, and in adverse weather conditions - in arenas.

Technique and rules of sports walking

The rules of race walking require athletes to comply with two main points:

1. Constant contact of one of the feet with the surface. Lifting both feet off the ground will generally result in the athlete being disqualified.
2. The extended leg must be straight until contact with the ground. Bending the knee while walking is also punishable by disqualification.

Walking rules in video format

Sports walking for weight loss

Race walking, like running, is an excellent tool to combat overweight, but much less traumatic and having fewer contraindications.

1. Start with a slow pace, should increase smoothly, gradually. Slow down also slowly and progressively;
2. Perform an aerobic warm-up before walking and;
3. Pay special attention to the position of your body and the technique of movements in all phases;
4. , and during the lesson, if necessary, moisten your mouth with water;
5. Choose the right shoes and clothes for sports walking so that during training there is no feeling of discomfort;
6. Breathe properly through your nose while continuing to follow the pace;
7. Walk in the morning on an empty stomach or in the evening 2 hours after dinner;
8. Optimal time workout: 40-60 minutes 3-5 times a week.

Conclusion

Race walking - great way in order to lose weight and bring your body into good shape, as well as improve your body.

The annual training cycle of runners consists of three periods: preparatory, competitive and transitional.

Preparation period. During this period of training, there is an improvement in the comprehensive physical fitness runner. Increasing the comprehensive physical fitness, one should attach great importance to the development and further improvement physical qualities, first of all endurance, then flexibility, strength and speed.

The endurance of a walker develops during all periods of training, however, in the preparatory period, its “foundation” is laid - the development of general endurance, without which it is difficult to develop special endurance. Improving overall endurance, you need to avoid the monotony in training, which is especially depressing for the central nervous system. Alternating different means of training, changing the dosage of exercises, introducing new ones into training, changing places of training, emotionality in conducting classes - these are the conditions in order to avoid apathy for training and overtraining phenomena.

The preparatory period of training has 3 stages: 1st - November-December (2-2.5 months), 2nd - January-March (2.5-3 months) and
3rd - April.
At the 1st stage of the preparatory period, the following tasks are solved: physical training, improvement of general endurance and sports walking technique. As a means of physical training, general developmental exercises with shells, on shells and without them are used, sport games and swimming.

While exercising in the gym, walkers use a large number of gymnastic exercises. When conducting general developmental exercises, stuffed balls, a barbell, as well as sandbags, etc. are used.

To strengthen the muscle groups that are mainly involved in repulsion, it is recommended to include exercises with a rope in the exercises, and jumping should be performed with an emphasis on the work of the muscles of the back of the lower leg (legs are almost straight).

Very effective tool that help the development of speed and dexterity are sports games (basketball, volleyball), which are always quite emotional, increasing the general interest in training sessions.

During the preparatory period, the runner must perform many different gymnastic exercises that increase joint mobility. Some runners successfully use special hurdler exercises. Swimming in the preparatory period contributes to good muscle relaxation, rapid and correct alternation of contraction and relaxation of individual muscle groups.

Flexibility exercises are performed after a well-conducted warm-up, when the muscles are warmed up and prepared for movements with gradually increasing amplitude.

To improve special qualities, sports and ordinary walking, skiing, running, special exercises for a walker are used.

At this stage, walkers train 5-6 times a week. Classes are held in the hall, on the ground and in the pools. The best option should be considered a combination of activities in gym and in the air (2-3 times in the hall, 3 times in the air).

In the daily morning special charge it is recommended to include general developmental and special exercises, as well as transitional walks and runs up to 5-6 km.

An equally important task of this stage should be mastering the perfect technique of race walking.

In the process of training, the runner has to correct many mistakes. Let's point out just a few of them:

1. The leg in the support position does not fully extend.

2. Lateral fluctuations of the body (as a result of the wide setting of the feet), the socks are directed to the sides.

3. Excessive lowering of the shoulder at the time of the vertical (from the side of the supporting leg), which leads to the movement of the pelvis to the side.

4. Cross movements of the arms or movements of the arms forward-up and back-up.

5. Torso bent forward, head down.

6. Loss of constant contact with the ground (running).

7. General enslavement of the movements of the trunk and limbs.

8. Walking "braiding" your legs when left leg lands to the right of middle line movement, and the right leg - to the left of it.

To correct errors in technique, the following special exercises for runners are used:

1. Mutually opposite turns shoulder girdle and pelvis (legs on the width of the foot, hands in front of the chest).

2. Spinning the pelvis, hands on the belt.

3. Jumps with a sharp turn of the pelvis around the vertical axis,

4. Walking with the left (right) side forward, the right (left) once moves in front of the left (right), another time - behind it with a sharp turn of the pelvis.

5. Sports walking "snake" (2-4 m to the right and left).

6. Sports walking with an accentuated rotation of the pelvis around the vertical axis, arms straight.

7. Race walking with hands clasped in front of the chest or behind the head.

8. Imitation of hand movements while standing still.

9. Walking with the body constantly tilted forward. Straightening of the legs is obligatory, hands help to straighten the legs.

10. Springy swaying, standing in a wide lunge. It is desirable to keep the legs straight, arms to the sides.

11. From the stop, crouching straighten your legs without taking your hands off the ground, then take the starting position.

12. From the stand on the toes, go to the stand on the heels (take the toes of the legs “on yourself”) and again take the starting position.

Approximate weekly training cycle at the 1st stage of the preparatory period (distance 20 km)

Monday. Relaxation.

Tuesday (improvement of technology). Race walking - 8-10 km.

Wednesday (OFP). Sports games in the hall. Projectile exercises. Exercises on gymnastic equipment (bench, wall, horse, crossbar).

Thursday (improvement of general endurance). Cross country or skiing.

Friday. Rest or OFP.

Saturday (improvement of general and special endurance). Walk

3-4 hours (Normal walking) or race walking up to 30 km at optimal speed.

Sunday. OFP. Swimming or playing water polo - 40-50 min.

The tasks of the second stage of the preparatory period are the improvement of general and special endurance, as well as the technique of race walking.

The means of training are the same as in the first stage, but the number of classes in the gym and pool is reduced to one or two. In March, the total volume increases significantly special means. In winter, many walkers are engaged skiing which is very helpful.

Very effective exercise is the usual running and running in
combined with walking. Incorporating running into your walking workout improves overall fitness and also helps develop some of the muscle groups that are critical to race walking. Running can be alternated with walking in one training session or included in separate sessions (for example, Thursday - running, Saturday - walking). The more experience a runner has, the higher his rank, the more often he can include running in his classes. Running a runner is different from running on average and long distances a low raising of the thigh of the fly leg, a smaller “throwing” back of the lower leg, as well as landing on the entire foot or even on the heel.

Improving mainly general endurance, runners should not exclude walking at increased speed from training, especially at the second stage of the preparatory period. It is necessary to include in the training also accelerations in walking and mincing walking, that is, walking in small steps with the greatest possible frequency. Walking in the arena or at the winter stadium at high speed and in compliance with all technical rules is also useful.

In the preparatory period, the walkers have to compete in competitions. These competitions, pursuing the goals of a training order, make it possible to determine the degree of training of a walker at a given time and the correctness of walking technique.

Outdoor training is usually carried out outside the city, in parks where there are alleys with trampled snow cover. The highway is also used (with little traffic). You can practice outdoors in winter at temperatures down to minus 20-25 °. For outdoor activities, you need to have a ski suit (trousers are narrow at the bottom), a knitted hat, woolen socks, gloves or mittens. Cross-country shoes or sneakers are put on the feet. The suit should be light, well protected from the wind and at the same time not hamper the movements of the walker.

Long walking and running at an even pace along the trodden snow paths, as well as skiing, are not only wonderful exercises for gradually drawing into an ever-increasing load, but also a good hygienic remedy.

In January-March, the walker, as a rule, trains 6 times a week. If this is not possible, then every morning you need to compensate for the missed classes in the gym (two or one) by performing exercises aimed at improving overall physical fitness, or combine classes in the gym with outdoor exercises.

Approximate weekly training cycle for the second stage of the preparatory period (distance 20 km)

Monday. Rest.

Tuesday (improvement of technology). Race walking on segments of 10-12 km with optimal speed.

Wednesday (improvement of general and special endurance). Race walking up to 30 km at optimal speed.

Thursday (improvement of general endurance). Cross - up to 1.5 hours.

Friday. OFP. Sports games or swimming.

Saturday (improvement of general and special endurance). Race walking up to 20 km at optimal speed.

Sunday (improvement of general endurance). Walking (normal or sports walking) or skiing up to 3-4 hours.

At the 3rd stage of the preparatory period (April), the tasks of the training remain the same, but the specific weight of each task changes. Tajc volume OFP exercises markedly reduced, the proportion of exercises for the development of general endurance decreases. The role and importance of exercises for improving special endurance, technique and speed of walking is significantly increasing.

By the end of the preparatory period, classes in the hall are reduced to one, and in April they completely stop. Spring training is a very important, final stage of the preparatory period, when there is a gradual transition to training aimed at greater specialization. In the spring, the share of directly sports walking increases. Ordinary walking (in walks) is replaced by sports walking. With a combination of walking and running in classes, the proportion of running gradually decreases, the speed of sports walking increases, and it becomes the main exercise. However, he still runs a lot, and is also involved in other types of athletics and sports.

In the spring, the weekly cycles of the walkers are the most diverse. Their content depends on how this or that athlete trained in autumn and winter, as well as on the calendar. major competitions.

Increasing the speed of sports walking, one must strive to ensure that the technique corresponds to this speed, otherwise the main error (“flight”) will appear, which is then very difficult to get rid of.

At this stage, almost all walkers train 6 times a week.

Approximate weekly training cycle in the third stage of the preparatory period (distance 20 km)

Monday. Relaxation.

Tuesday (improvement of technique and speed of walking). Race walking for distances up to 12 km.

Wednesday (improvement of special endurance). Race walking up to 30-32 km at optimal speed.

Thursday (improvement of general endurance). Cross-country - up to 1 hour, or a walk in the forest, or a combination of walking and running - up to 2 hours.

Friday (OFP). Sport games. Swimming.

Saturday (improvement of special endurance). Race walking on the highway up to 20-22 km with a uniform and variable speed.

Sunday (improvement of general endurance). Sports walking in the form of a walk - 3 hours or cross - up to 1 hour.

The competitive period lasts 5 months (May-September). In this period, the athlete's sports uniform is acquired, which must be preserved for the entire duration of responsible competitions. Training at this time should be the most thoughtful and serious, and the load should correspond to the functional state of the athlete.

The objectives of the competitive period are: further development of general physical fitness; development and improvement of the qualities necessary for a walker (speed, special endurance), and the technique of sports walking; preparation for maximum stress; fostering a "sense of speed", based on the planned speed for the upcoming competitions.

The main exercises of this period are:

1. General developmental exercises carried out in the warm-up.

2. Special exercises for walkers to improve technique, develop walking speed.

3. Race walking at various speeds (from slow to the fastest possible), at which walking does not turn into a run.

4. Running at a uniform and variable pace, as well as walking

Walking as a remedy active rest and maintaining the level of general endurance.)

If in the preparatory period the main attention was paid to the development of general endurance, then in the competitive period special endurance is dominant. The runner must know his average speed well, master it, make it habitual. This speed for each athlete and for each distance is individual.

For well-trained runners, the difference between the stopwatch readings and the time determined by the athlete based on his feelings is 1-2 seconds. at 400 m. In order to cover the entire distance with a sufficiently high (planned) speed, it is necessary to pass separate segments of the distance in training at a speed exceeding the competitive one. In the first half of the competitive period, it is necessary to take very seriously the improvement of speed, creating a certain reserve of it.

In the competitive period, runners should not forget about the technique of race walking. To correct and improve individual elements of technique, it is necessary to perform various special exercises.

Slow running, normal and sports walking, carried out in the forest, serve as an excellent means of eliminating the fatigue of the athlete's nervous system and restoring his working capacity. It has been observed that even one slow run within 20-40 min. in the forest, spent the next day after a strenuous training or competition, perfectly restores the athlete's strength.

In the competitive period, the physiological load curve should increase gradually and be of a wave-like nature. After a certain period of increasing load, a slight decline is allowed. For example, after a major competition, or after two to three weeks of normal training, a relatively light week is planned. During the period of especially important competitions, the load should be reduced, and athletes should be given 2-3 days of rest immediately before the competition. The best runners compete 6-10 times a year (counting all distances).

The competitive training period consists of two stages: 1st - from May to July, that is, before the important competitions; 2nd - from July to September, covering the period of responsible competitions.

At the first stage of the competitive period, the formation of a sports form continues. The range of means used at this stage is somewhat narrowed, but walking, running, and special exercises are still mandatory. The main tasks of the first stage of the competitive period are the improvement of speed and special endurance. Classes are held 5-6 times a week.

Approximate weekly training cycle at the first stage of the competitive period (distance 20 km)

Monday. Relaxation.

Tuesday (improvement of technology). Race walking on sections of 400, 500, 800 and 1000 m at competitive speed. The total amount of walking is up to 10-12 km.

Wednesday (improvement of general endurance). Cross-country in a uniform and variable pace - 50-60 min.

Thursday (improvement of special endurance). Race walking on sections of 1, 2, 3.4 and 5 km at competitive (or slightly faster) speed.

Friday (improvement of physical fitness). Leisure. Sports games, swimming, rowing.

Saturday (improvement of special endurance). Race walking on highways up to 25 km at optimum speed.

Sunday (improvement of general endurance). Running combined with walking - 1.5 hours or cross - 1 hour.

On Tuesday, when passing individual segments of the distance, you can use a variable or repeated methods. For example: 15 x 400 m; 12x500 m; 4 x 400 m plus 4 x 800 m plus 4 x 400 m, etc. On Thursday, race walking on segments can be done in the following combinations: 2-3x5 km, 4-5x3 km; 6-8x2 km; 8-10x1 km or 1x5 km plus 2x3 km, 2x2 km. On this day, walking can also be used in combination with running, and in this case walking is carried out at a fairly high speed, and running is in the form of rest.

The second stage of the competitive period begins with a relative rest after the first significant or qualifying competition (1-2 weeks). It includes exercises of the preparatory period. The intensity of the exercise is reduced. The task of this stage is to maintain a sports form until a responsible competition, to directly bring the athlete to these competitions. Classes are held 5-6 times a week.

Weekly training cycles at the second stage do not have a significant difference from the previous stage. In direct preparation for the competition, each runner applies a “week of” approach to the competition. We present one of them.

Approximate weekly training cycle for the second stage of the competitive period

Monday (improving walking speed). Race walking 12 x 400 m at a very fast pace, but without violating the rules of walking.

Tuesday (improvement of general endurance). Cross - 40 min. or walking in the forest at low speed - up to 2 hours.

Wednesday (improvement of special endurance). Estimation in race walking for 5 km.

Thursday* (improvement of general endurance). Cross with a small speed - 40 min.

Friday. Relaxation. Morning workout.

Saturday (preparation for competitions). Warm up. At the end of her race walk 4 x 300 m or 3 x 400 m at a very fast pace.

Sunday (improvement of special endurance). Competitions on 10 or 20 km.

Fast walkers for 50 km train according to the same methodology, however, the total amount of special means for Ch - Oz they have more than for fast walkers for 20 km. The intensity of training sessions should correspond to a distance of 50 km.

Race walking is a type of cardio load that is no less effective than. This physical activity is not only a way of general improvement of the body, but also a sports discipline, competitions in which are held at the highest professional level, including in the program of the Olympic Games.

What is the difference between race walking and normal walking?

It is important to understand that ordinary walking and sports walking have very little in common, although at first glance it may seem otherwise. Race walking has a number of features that beginners need to be aware of, as shown in the live image below.

Differences between walking and running

Race walking differs from running in three key ways:

• technique;
• regulations;
• speed.

These differences are especially well traced during athletics competitions, where you can see all the nuances of a particular discipline.

• In race walking, the athlete makes each step with a full foot, and one foot is always in contact with the surface, while when running between pushes, both legs are in the so-called "flight phase".
• The walker's starting position is always upright, while runners can take a low start position.
• According to the rules of sports walking, the athlete must step on a straight leg, while running - on a bent one.

Compared to running, walking is a less traumatic sport, since walking has a lower load on the leg than in running disciplines.

The benefits of walking

Race walking is not necessarily a professional sport. Many people today use race walking as a recreational activity. The beneficial effects of sports walking on the human body:

• normalization of the cardiovascular system;
• improvement of the respiratory system;
• normalization of the gastrointestinal system;
• increased stress resistance of the nervous system;
• decrease in the level of subcutaneous fat;
• toning almost all muscle groups.

Contraindications to race walking

Diseases with which it is impossible to engage in sports walking:

• high blood pressure;
• disorders of the cardiovascular system;
• chronic kidney disease;
• diabetes;
• retinal disorders;
• colds and other acute diseases;
• after heart attack and stroke.

History of race walking

The first official race walking competition was held in London in 1882. It was continuous walking for 5 hours.

Race walking was first included in the Olympic program in 1932 (a distance of 50 km), and in 1956, race walking for 20 km became an Olympic discipline. Since 1992, women's race walking competitions over a distance of 20 kilometers have been included in the program of the Olympic Games. The distance of 10 kilometers was included in the program of two Olympic Games: 1992 and 1996.

Race walking distances

1. Official race walking distances for men are 20 and 50 kilometers;
2. for women– only 20 kilometers.

However, competitions are also held at a distance of 10 kilometers. In winter, competitions are held among men at a distance of 35 kilometers.

Competitions are held on the streets of the city, in stadiums, and in adverse weather conditions - in arenas.

Technique and rules of sports walking

The rules of race walking require athletes to comply with two main points:

1. Constant contact of one of the feet with the surface. Lifting both feet off the ground will generally result in the athlete being disqualified.
2. The extended leg must be straight until contact with the ground. Bending the knee while walking is also punishable by disqualification.

Walking rules in video format

Sports walking for weight loss

Walking, like running, is an excellent tool for combating excess weight, but much less traumatic and has fewer contraindications.

1. Start with a slow pace, should increase smoothly, gradually. Slow down also slowly and progressively;
2. Perform an aerobic warm-up before walking and;
3. Pay special attention to the position of your body and the technique of movements in all phases;
4. , and during the lesson, if necessary, moisten your mouth with water;
5. Choose the right shoes and clothes for sports walking so that during training there is no feeling of discomfort;
6. Breathe properly through your nose while continuing to follow the pace;
7. Walk in the morning on an empty stomach or in the evening 2 hours after dinner;
8. Optimal workout time: 40-60 minutes 3-5 times a week.

Conclusion

Race walking is a great way to lose weight and get your body in good shape, as well as improve your body.

Walking is one of the foundations of human existence. It is akin to movement, because every day, hour, minute we are in a mobile state. Thanks to this, it is maintained in the body, the processes associated with metabolism are stimulated, and the cardiovascular and muscular system. Over time, people have turned walking into something more than just walking in the park. Many means have been devised to diversify the seemingly monotonous but healthy walking. Scientists began to conduct experiments and found out that it is possible to walk not only with health benefits, but also in order to strengthen and even improve it. appearance body.

To date, there are dozens of programs for people who want to get rid of extra pounds. Wherever you look, whatever program you choose, there will be exercises everywhere that include various types of walking and running. Running is an accelerator in the work of metabolism. It is easy to see that after 30-60 minutes of intense running, there is a feeling of thirst, and then hunger. And all because the blood begins to circulate through the body faster than usual, and the process of oxygen supply occurs, respectively, faster. But there is very little oxygen from the environment, so the body begins to process secretion products into oxygen. Due to this, the metabolism is accelerated and the feelings described above are intensified.

This article will focus on the types of walking. We will also look at how much you can lose weight with walking and how to do it correctly.

Types of walking

In general, there are six types. So let's list them:

• walking (its speed is usually less than 2 km per hour);
• walking at an average pace (with this type of movement, you can walk 1 km in 10 minutes);
• nordic walking with specialized sticks;
• energy-intensive walking;
• sports walking (in 6-8 minutes you can overcome 1 km);
• very fast walk(the speed of this type is more than 8 km per hour, such results can be achieved only with the help of constant training).

Walking technique

Did you think walking is that easy? if you really caught yourself on such a thought, then get ready to find out that everything is not as simple as it seems. A sports or physical form of walking is the most difficult of all.

The main feature of sports walking is the fixation of the two-support position. Many are now wondering: "What does this mean?". This means that when walking, the swing leg, which is carried forward, must set foot on the ground before the toe of the supporting leg comes off the surface. And the second important principle is that with each step, the leg on which the emphasis is placed should be straightened at the knee joint.

It's more like a cross between walking and running.

The speed that can be developed through sports walking can be different. It all depends on the frequency and length of steps.

When walking, transfer the entire mass of your body with the least effort. To do this, you need to straighten your back and lower your shoulders (that is, relax them). The legs should not be very tense, but the joints should be fully engaged.

As for the position of the arms, they need to be bent at the elbow joints and moved parallel to the body. This is very important aspect, since with the help of hands you can give great speed your steps. Do not strain your brushes too much. If you want to give top speed your movement, bend your elbows more.

Do not forget about your torso, which should be straight, the chest is straightened, and the lower abdomen is tucked up.

What are the benefits of walking?

Everyone knows that walking is not only a way to maintain the vital activity and tone of the body as a whole, it is also a way to lose weight. Whatever walking you do, any kind of it helps to develop a good respiratory system. It is important not to forget to breathe correctly, because a lot depends on it. For example, how the metabolism will proceed, quickly or slowly, with or without failures. Let's take a closer look at the benefits of walking and list some of the benefits of walking.

Strengthening the respiratory system

This is the first thing that we are considering today can help. We present a series of very important rules breathing while walking.

• When exercising, you need to breathe through your nose. Try to develop your steps by combining with inhalation.
• Best to carry out physical exercise away from roads.
• When the temperature outside is below zero degrees, then exhalation after inhalation should be done after 2-3 steps in order to avoid respiratory diseases.
• In order to get used to the rhythm of your movements faster, you can use a music player as an assistant.
• Don't forget to watch your pulse. 10 minutes after the cessation of intensive walking, do not forget to grope for it. The heart rate should have fully recovered by this time period.

It is this kind of walking that is a universal type of load. Health walking can be practiced by people of any age, even children. But depending on the same indicators, there are certain conditions for each group.

Varieties of pace

The degree of load on the body depends on the pace of running, so you should pay attention to the following classification:

• Slow pace. This is how sick people and those who are recovering from an operation or the same illness are advised to walk. Usually the pace of such a group varies from 60 to 70 steps per minute.
• Average temp. It is typical for beginners, 70-90 steps per minute and is the very indicator that you should follow if you are this type of person.
• Recommended for all healthy people quick view walk. It is believed that from 90-110 steps is the optimal indicator.
• For those who exercise every day for a long time, there is a very fast form of walking. In a minute at this pace, people walk 110-130 steps.
• The fastest pace is over 130 steps per minute, it is very difficult to adapt your body to such loads.

Having become acquainted with various types walking, you can choose the type and pace of classes that suits you.

Systematics will be the main principle. Monitor your pace and heart rate. contributes to the improvement of the cardiovascular system, prevents cancer, increases efficiency and the level of psycho-emotional background of a person.

"Why Scandinavian?" - such a question can be heard quite often. And all because this type of movement was invented precisely in the Scandinavian countries. Most of us know why the countries near the Arctic Ocean are popular in the first place. it ski race and walking on them. But how to ski in the summer, that's the rub, but even here the descendants of the Vikings found a way out - they were taken ski poles with rubber tips.

The essence of walking is that the arms move alternately with the legs. With the help of sticks it is strongly worked out top part body, as opposed to normal walking. This type is more likely to be included in the category of "exercises for weight loss", because in an hour of such a workout you can lose about 400 kcal. It improves the functioning of the heart muscle, lungs and strengthens the whole body.

Walking poles are not made from ordinary materials. Fiberglass coupled with carbon are the main components of this piece of equipment. The handles repeat the anatomy of the palm and allow you to move without discomfort, and the carbon fiber makes the sticks elastic. It is this elasticity that allows you to extinguish most of the blows falling on the hands. To choose sticks, you need to use one simple formula: "human height" * 0.68.

What type of walking will help you lose weight, read below.

We will immediately warn you that in order to achieve any results, maximum return will be required. Daily for a person trying to lose 2-3 extra pounds, you need to walk at least 10,000 steps at a high pace. It should take approximately 12 minutes to walk 1 km.

To see the result in the mirror, you need to walk 12 km daily. Equip yourself with full program- wear weights on your feet and clothes in which you would be hot. If you want to diversify your workout, then you can climb up the stairs, as this process also burns a sufficient amount of calories.

When you walk, you think little about what you are doing, what your actions are aimed at, what you want to achieve. Energy walking is just the same meaningful and systematic movement of the body. During such loads, you should be as focused as possible on the result and pronounce the goal to yourself. Feel a surge of energy, direct it in the right direction and focus as much as possible on what is happening.

We have considered all walks and their features. Do not forget that movement is life, and you need to live healthy.

The process of training in race walking begins with learning the technique. Despite the seeming simplicity of movements in race walking, the process of learning technique is always a long process of developing a new and complex skill. Learning to keep a straight leg at the time of the vertical does not take much time. The difficulty lies in the ability to correctly alternate muscle contraction with relaxation with relatively small amplitudes of movements performed at a high frequency.

Behind the seeming simplicity of movement in race walking lies a very complex, precisely coordinated activity of the neuromuscular apparatus, due to the processes of excitation and inhibition, which make it possible to combine work and rest. To exclude from work many muscles that do not produce a beneficial effect, to make walking natural and free, to learn to maintain double support at high speed - these tasks are far from simple, requiring a lot of time to solve.

Technical training can start from the very beginning. early age(10-12 years), but this process will continue for many years along with the growth of sportsmanship.

The main purpose of education is to teach correct technique sports walking, perform it freely, without undue stress, with different speed movements, as well as determine the optimal speed (tempo and stride length) for each student. For the solution of the indicated task, a methodical sequence of training is proposed below, particular tasks, means and guidelines are given.

Task 1. Introduce the technique of race walking.

Funds. 1. Explanation of the features of the sports walking technique. 2. Demonstration of sports walking (showing by the teacher, watching film programs, film rings). 3. Attempts to perform sports walking techniques.

Methodical instructions. The instructor or runner demonstrates race walking several times after explaining the technique. Walking is carried out at the usual competitive speed, and also slowly. Trying to reproduce the walking technique, the trainees walk 2-3 times for 50-60 m, and the teacher draws their attention to the main mistakes: bent legs in the phase of the front support and at the moment of the vertical, torso tilt forward and backward, general stiffness of movement, etc. .

Task 2. To teach the correct movements of the legs during race walking.

Funds. 1. Walking, in which the leg is placed on the ground straightened and remains in this position until the moment of the vertical. 2. The same exercise with a constant increase in speed.

Methodical instructions. When walking, the foot should be placed on the ground from the heel, followed by a roll on the entire foot. It is useful to remind students to actively straighten the leg by the time it is placed on the ground, and not before. Otherwise, walking with a “swing” will turn out, which contributes to the transition to running. Actively bringing the lower leg forward should be recommended only to those who have difficulty in performing leg extension by the beginning of its landing.

Task 3. To teach the movement of the pelvis during race walking.

Means 1. Walking with vigorous, wide strides with emphasis on the movements of the pelvis around the vertical axis. 2. Walking in a straight line, exposing the leg after some rotation around the vertical axis. 3. In a normal stance, a variable transfer of body weight from foot to foot (without moving the arms). 4. The same with moving forward, taking small steps, putting the foot from the heel.

Methodical instructions. Each exercise is repeated several times (depending on the development of individual elements of the technique). The distance in these exercises is 50-100 m. If the student transfers the body well from foot to foot without becoming enslaved, then the 3rd and 4th exercises can be skipped. The 2nd exercise can be performed along the running line of the stadium's running track. In the 2nd and 3rd exercises, the feet should be placed straight without turning the socks outward.

Task 4. To teach the correct movements of the arms and shoulders during race walking.

Funds. 1. Imitation of hand movements in place. 2. Walking with your hands behind your back. 3. Walking with almost straight arms. 4. Race walking with active work of the shoulders and arms.

Methodical instructions. In the 1st exercise, do not allow movements in the transverse direction. Movement should be free, without undue stress. When performing the 2nd exercise, it is necessary to indicate to those involved in the need for active movements of the shoulders. In this case, the hands can be clasped behind. In the 3rd exercise, arm movements should be performed widely and freely. The walking distance in these exercises is 100 m.

Task 5. Improving the technique of race walking.

Funds. 1. Sports walking at different speeds: slow, medium, fast. 2. Sports walking on a bend along an inclined path (down, up), along the highway.

Methodical instructions. When improving the technique, it is necessary to pay attention to: a) the position of the torso and head;

b) softness, emancipation of movements of the torso, legs and arms;

c) sufficient stride length, free transfer legs, make sure that the foot is carried as low as possible; d) timely (not early) separation of the heel from the ground; e) coordination of all movements.

When walking, excessive vertical and lateral vibrations of the body should be avoided. The walking distance gradually increases to 400-800 m or more.

When improving the technique of sports walking, each student must, with the help of a teacher, determine the pace of walking that is comfortable for himself, the optimal ratio of the number of breaths, exhalations and steps, etc. When walking on an inclined path, students need to monitor the correct position of the body, when walking uphill, tilt the body forward depending on the steepness of the slope, and when descending, skillfully lean back.

Some athletes cannot fully extend their leg (or even their legs) during the support period. In this case, the following exercises are recommended:

1. Walking uphill with an emphasis on straightening the leg at the knee joint.

2. Walking with the body tilted forward (it is necessary to straighten the legs, hands help to straighten).

3. Walking with the body tilted forward for each step, and if the left leg is in front, then the left hand touches the foot.

To eliminate "slapping" walking and strengthen the muscles of the lower leg, the following exercises are used:

1. Legs in a wide step, standing leg behind the whole foot, standing leg in front on the heel. Jump to the back of the sock standing foot, on the entire foot in front of the standing leg, then take the starting position.

2. Attach the loops to the gymnastic bench or floor at a distance of 60-70 cm from the wall. Standing with your back to the wall, stand in loops with your toes and, without the help of your hands (or with a little help), bend your whole body back until you rest on the wall. Then return to the starting position.

3. Walking, in which the setting of the foot from the heel is accentuated with a sharp roll to the toe.

4. Walking on soft ground.

To improve the rotation of the pelvis around the vertical axis, exercises are recommended:

1. Feet on the width of the foot, hands in front of the chest. Mutually opposite rotations of the shoulder girdle and pelvis.

2. The same, the arms move as in race walking.

3. Walking with “twisting”, stepping with the left foot not so much forward as far to the right, and with the right foot far to the left.

4. The same, but put your foot on a straight line (walking in a straight line). Move your foot forward, not to the side.

5. Standing on the left leg, the right leg is bent in front, hands in front of the chest. Sharply move the bent leg to the right and left, accentuating the movement to the left with movements of the arms in opposite directions.

6. The same, but with support by hands.

7. Jumping, sharply turning the pelvis around the vertical axis to the right and left.

8. Walking with the left side forward, the right leg once moves in front of the left, another time behind it, with a sharp turn of the pelvis.

9. The same, but with the right side.

10. Walking with toes inward with a preliminary rotation of the pelvis around the vertical axis. Step length 40-50 cm.

11. Sports walking "snake" 2-4 m to the right and left. To improve the movements of the arms and shoulder girdle, the following exercises are used:

1. Race walking - clasp your hands in front of your chest.

2. Race walking - hands behind the head.

3. Race walking - with a stick on the shoulders and with a stick at the back in the elbow joints.

Fast walkers achieve high sports results thanks to long-term long workout. If adult athletes start training, then, as a rule, they spend 4-5 years on systematic improvement before they fulfill the standards of a candidate master of sports (cms) or master of sports (ms). There are individual, exceptionally gifted athletes for whom this period was somewhat shorter: L. Spirin, V. Soldatenko, N. Smaga. But there are athletes who achieved true mastery only in 6-7 years, starting their training in childhood or adolescence: V. Rezaev, N. Vipichenko, A. Solomin and others.

The basic principle of long-term training is the gradual increase in training load; this is achieved by increasing both the volume of training means and their intensity.

Until a certain time, mainly the volume of training means increases, then the training effect is achieved by increasing the intensity, both absolute (intensity of the exercise, speed of passing distance segments) and relative, i.e. an increase in walking and running, performed at a heart rate of 130 beats / min and more.

If we take the means of general physical training, then in the first years of training their role and significance is greater than in subsequent years, when the development of the basic qualities of an athlete has already taken place, i.e. prerequisites have been created for more specialized training. We also note that the improvement of technique remains a constant concern of coaches and athletes throughout the long-term sports path.

Long-term training in race walking has several stages. If adults begin to train, then the path of their improvement has the same direction as that of children, but the stages are shorter in duration.

The first stage is the stage of preliminary preparation (9-11 years).

The second stage is the stage of initial specialization (12-15 years).

The third stage is the stage of in-depth specialization (16-18 years old).

The fourth stage is the stage of sports improvement (19 years and older).

The main task of the stage is the selection of capable children who are predisposed to long-term aerobic work, i.e. to walking. No less important is the task to interest children in race walking. Success will come to the coach only if at this stage the selection tasks are correctly solved, and the guys have a great desire to train in this particular type of athletics.

Experience shows that optimistic real forecasts of children's sports results, meetings with the strongest runners of the USSR or union republics, acquaintance with the history of the performances of Soviet runners on the largest sports competitions- all this contributes to the creation of increased interest in sports walking. If during the preliminary training the children did not show a certain interest in sports walking, it is difficult to keep the selected groups for further specialization in walking.

It is necessary to select children who are predisposed to successful improvement in race walking according to exercises and sports that are directly related to endurance: long crosses, skis, highway runs, walks, and also based on the results training competitions walking for 1, 2 and 3 km.

The guys selected at the preliminary stage of training and expressing a desire to engage in specialized groups of race walking move on to the stage of initial specialization.

Tasks of the initial specialization stage: creation of a foundation of theoretical knowledge, development of physical qualities, especially endurance as a dominant quality, further mastery of the skill of race walking, acquaintance with the basics of walking technique; improvement of volitional qualities necessary for the future master of sports.

The stage is characterized by the saturation of various exercise, which are directly related to general physical training, since the arsenal of special physical training means is very limited, and this noticeably tires the central nervous system of those involved. It is especially important not to forget about the emotionality of training sessions so that the children do not lose their desire to go in for race walking.

Means of training on the stage: race walking at different speeds; special walker exercises; running - from slow running at a pulse of 180 beats / min and more; skiing, regular walking.

During this period, children can successfully compete in running, skiing, and other types of athletics.

For 3-4 years of preparation at this stage, the total volume of special equipment can increase from 2000 to 3900 km per year, and the volume of special equipment performed at a heart rate of 130 beats per minute and above can be equal to 900-2700 km during the same period.

Competitive speed (speed close to the threshold anaerobic metabolism ANPO) can increase up to 400-450 km; the number of training sessions - up to 550-600 (including morning sessions), of which 35-40% will be for physical training; the number of competitions only in walking - b-8.

The control exercises at the stage are: running 60, 100, 800, 3000 m; standing long jump, standing triple jump; medicine ball throw (3 kg); skiing 3 and 5 km, race walking 3 and 5 km. For 15-16-year-olds, skiing and 10 km race walking can be successfully used.

For the stage of initial specialization, the periodization of year-round training is conditional. Much depends on the local competition calendar, challenges in health Camp, participation young athletes in a long camping trip etc.

At this stage, there is a further increase in the training load. First of all, the number of training sessions increases, the total volume of special means, as well as the volume of special means performed at a heart rate of 130 beats per minute or more (the so-called relative intensity).

The share of OFP is noticeably reduced, but the number of competitions increases to 10-11 starts per year. Special physical training becomes the main one. In the advanced specialization stage, it is necessary to learn how to maintain double support at a very high walking speed. The task of the stage is to achieve the results of the 1st sports category or even kms.

The total volume of special facilities reaches 4500-4750 km per year.

Control exercises: race walking 3 km - 12.50.0-13. 00.0; race walking 5 km - 21. 50.0-22. 00.0; race walking 10 km - 44. 40.0-45. 30.0; 3000 m run - 8. 56.0-9. 10.0; triple jump from a place - 7.50-7.70; stuffed ball throw - 13.00-13.50 m; skiing 10 km - 34.30-36.30.

Year-Round Training

The preparatory period lasts 26 weeks and consists of general preparatory (10 weeks) and special preparatory (16 weeks) stages (Table 1).

Table 1. Sample Plan year-round training of walkers at the stage of advanced specialization (16-18 years old)

Tasks of the general preparatory stage: increasing the level of theoretical knowledge, the general level of the body's functional capabilities, the development of general endurance, comprehensive physical training, and the improvement of the technique of race walking.

Means of training: normal and sports walking, running, general developmental exercises, sports games, swimming, special walker exercises to improve walking technique and development necessary qualities(for example, for the development of the so-called strength endurance).

The special preparatory stage of the year-round training of the walker has the same tasks as the general preparatory stage, but the task of improving special endurance and walking speed is highlighted. The means of training are the same as in the previous stage. Over the course of 16 weeks, the walking speed on the training segments increases gradually. By the end of the stage, the speed of passing the training segments may slightly exceed the average competitive speed of the result planned for the year. Special training- Summing up - not held for competitions. Competitions are considered as control over the state of fitness of an athlete.

The competitive period lasts 22 weeks and consists of two stages: the early competition stage (8 weeks) and the main competition stage (14 weeks).

Tasks of the first stage of the competitive period: increasing the level of theoretical knowledge; further development and improvement of the physical and moral and volitional qualities; preparation for maximum stress; improvement of walking technique, in particular, maintaining constant contact with the ground at high speeds of movement.

Means of training: general developmental exercises carried out in the warm-up and in the evening training session, special exercises for walking in order to improve the technique of sports walking and develop speed; race walking at different speeds (up to the maximum possible); running at a uniform and variable speed and, finally, regular (walking) walking, used for the purpose of active recreation and maintaining overall endurance at the required level.

The tasks of the second stage (main competitions) of the competitive period are the same as in the previous stage, but here the main task- achievement of sports form and maintenance of it during the whole second stage.

The means of training are the same as in the previous stage.

In the transitional period, the following tasks are solved: a) maintaining the general physical education at the achieved level; b) gradual reduction of the special training load; c) providing active recreation; d) improving the technique of sports walking; e) increasing the level of theoretical knowledge.

The training transition period is the “big wave” period in the decline in the load. The training of walkers in the transitional period is diverse both in the use of means and in the dosage of exercises.

The fourth stage should be considered as an organic continuation of the third - the stage of in-depth specialization. The highest achievements in race walking are achieved by adult runners who have a fairly long, long-term experience in race walking. The most favorable age for showing record results for runners is determined to be 24-28 years old, but there are also deviations in both directions. The stage of sports improvement is characterized by the use of the principle of individualization. To achieve the ms standards, a further increase in the training load is necessary.

The increase in the training load is carried out by increasing the total volume of special training means, sports walking with a heart rate of 130 beats/min and more, increasing the competitive speed, etc.

Periods and stages, as well as tasks, means and methods of training correspond to the previous stage. The principles of building monthly and weekly cycles also correspond to the stage of in-depth specialization.

We give an approximate plan for year-round training at the stage of sports improvement (Table 2).

Preparation for the competition. At ENPP, it is necessary to reduce the load in the classroom, although the number training days may remain the same. Load reduction in individual training sessions necessary for the accumulation of strength before the competition.

Control walk 10-15 km must be carried out 10-12 days before the start of 20 km, and control walk 30-40 km - 16-20 days before the competition 50 km.

Table 2. Approximate plan for year-round training for a walker at the stage of sports improvement (19 years and older)

In cases where an athlete has to perform quite often in competitions, it is not advisable to conduct a control walk.

Immediately before the competition, athletes usually rest for 2-3 days. On the eve of the competition, it is useful to warm up for 50-60 minutes during the hours that coincide with the competition hours of the next day.

It is also advisable to carry out race walking on short stretches (200, 300, 400 m) with a very high intensity, but the number of repetitions should be small (2-4).

The regime of the day of the competition, if possible, should not differ from the regime of the previous days.

On the day of the competition, the warm-up should be carried out 50-60 minutes before the start of the competition. Rest after a warm-up can be 10-15 minutes. The walker's warm-up consists of slow running, sports walking, general developmental and special preparatory exercises. In order to more freely walk the first lap or the first kilometer of the distance, minced walking and accelerations 3-4 times 60-100 m are included in the warm-up. special exercises in a warm-up with slow walking or slow running. It is recommended to finish the warm-up with a 300-400 m race walk at the speed planned for the first lap (at the stadium) or the first kilometer (on the highway) in this competition.

It is desirable that each runner has a tactical plan for passing the distance. For example:

1. Start strongly from the start (the goal is to get ahead of the rest of the participants), keep the gap formed until the end of the distance.

2. Accelerate walking in the middle of the distance and thereby secure the victory.

3. With a relatively weak passage of the first half of the distance, count on victory due to the rapid passage of the second half or the last part of the distance (less than half).

4. Evenly cover the entire distance in accordance with the planned average speed etc.

Some runners, for tactical reasons, use jerks and accelerations at a distance to create unfavorable conditions for their opponents (if, of course, the latter accept these jerks and accelerations).

Sometimes it is advisable to go in a group of competitors (headwind, team competition, the presence of the most experienced participants in the group, etc.). At the same time, you need to take into account that you can get into "someone else's pace of movement" and not show the desired result.

The tactical plan is drawn up independently or together with the coach. At the same time, it is necessary to take into account the composition of the competitors, their capabilities and the capabilities of rivals, terrain, weather and other factors. The planned tactical plan allows the runner to feel more confident at a distance.

Particularly serious attention should be paid to the distance of 50 km, where success depends on the ability to properly distribute forces.

Fast walkers, performing at 20 km, start about 8-10 times a year. This number may include competitions for 10 and 5 km. Fast walkers-stayers perform 6-7 times, of which 2-3 times at their crown distance.

The interval between competitions (rest and preparation for the next competition) for 20 km should be approximately 16-20 days, for 50 km - up to 30 days.