Walking - how to practice walking?

Strengthen your body, become sturdier and make the figure ideal for walking. Anyone can participate in this sport. For this you need to know the rules and techniques. We will try to find out how to practice walking correctly, and what kind of sporty walking for beginners should be.

Kind of sport - walking

Many people who lead a healthy lifestyle know what sport walking is. This is one of the Olympic sports , the feature of which is the presence of a constant support. From the usual walk to all this technique is characterized by a different pace, the length of the step, and also the setting of the legs. Athletic walking can be called health-improving, since it positively affects the work of all organs and systems. Being engaged in this kind of sport, you can lose weight and strengthen muscles .

What is the difference between running and walking?

Sports walking from running is different rules, technique and speed of movement. The main requirement for athletic walking is to step exactly and lean on the heel. One leg is in contact with the surface, and the projection of the body is in the vertical position. Experienced athletes distinguish such differences between running and this sport:

1. When running, the athlete between the touches to the ground tears both legs at once, and during walking the movement makes one leg.
2. When running, a low start is allowed, and during a walking trip - an exceptionally full one.
3. Rules for athletic walking allow you to keep your foot in a straight position when you step on it, and when bended it is bent.
4. Running at times faster than walking, but the last sport is much more rhythmic.
5. When running on foot, a six-fold load occurs, which can lead to serious damage. Walking is safer.

Rules of sports walking

In fact, athletic walking is an alternation of steps, performed in such a way that the athlete always had contact with the ground. It is important to comply with the following rules:

1. The forward leg should be completely straightened from the very first contact with the ground before the vertical.
2. The walking technique is judged by the judges at a distance. Including the senior judge they must be from six to nine people.
3. Judges have the right to declare a warning to athletes using yellow blades. On one side is a wavy horizontal line, and on the other - two segments connected at an angle of 150 degrees.
4. The judge does not warn more than once about one violation of the rules of the walker.
5. After the rule is violated and the walker receives a warning, the referee must send a red card to the senior judge. Athletes may be disqualified if from three different judges red cards were sent to the chief judge.
6. The senior referee has the right to disqualify an athlete on the final lap, or the last hundred meters of the race.
7. For women, the distance should be 3.5 km in the arena, 10 km in the stadium and 20 km along the highway. For men - 3,5 km in the arena, 10, 20 km at the stadium and 20, 50 km on the highway.
8. With each new step of the foot, the front leg must come into contact with the ground until the foot of the foot located behind the back does not come off the ground.
9. The supporting leg should not bend at the knee.

The correct technique of sports walking

There is a sport for this kind of sport like walking technique. The essence is to optimally calculate the necessary load on the body. The average speed should be from six to ten kilometers per hour. The technique of sports walking has such basic rules:

1. Hands should be bent at elbows at an angle of not more than ninety degrees. They help the athlete to move around. If the hands are positioned correctly, this will greatly facilitate the movement of the walker.
2. Back athlete should be kept even. However, the body should be tilted slightly forward. The main guarantee of success in walking is the preservation of the balance of the center of gravity.
3. During walking at first to the ground should touch the heel, and then the toe. Important in walking and walking. It should be smooth and even in the foot.
4. You can not bend your legs.
5. It is necessary to move rhythmically and not to forget about breathing. The inhalation and exhalation should be deep and even uniform.
6. To build muscle mass of the legs, you can take a backpack with a small load on your back.

Footwear for sport walking

In order for the classes to really bring health benefits, it is important to choose the right sneakers for sports walking :

1. Shoes should sit on your leg well, but do not reap. If the sneakers are on their feet dangling, then as a result, you can get injured.
2. The heel should be slightly elevated.
3. Ideal - shoes with thick rubber soles.
4. The top of the sports shoes should be made of breathable material. Leather or nylon mesh is an excellent solution.
5. Shoes should be changed once a half a year.

Walking is good for the body

Before choosing this sport, many are interested in how useful walking is. With its help you can:

• normalize the pressure;
• lower cholesterol;
• strengthen the bone system;
• improve the production of insulin;
• increase the amount of muscle mass;
• bring the body into tonus;
• prevent cardiovascular diseases;
• reduce body weight.

Athletic walking - contraindications

Although the benefits of sport walking are obvious, this sport has contra-indications. Do not walk in sports:

• during significant breaks in training;
• with injuries of the shoulder joints and hands;
• if actively involves the athletic walking of the muscle;
• with flat feet;
• during hypertension;
• after surgery on the abdominal cavity;
• with heart failure;
• if the network is infected and accompanied by fever;
• with anemia;
• in the presence of coronary insufficiency;
• during degenerative changes in the spine and joints.

Athletic walking - records

In total in the discipline of athletic walking athletes have set three records - two world and one Olympic.

1. In August 2014, Frenchman Joanne Dini In Zurich, set a world record among men with a result of 3 hours 32 minutes and 33 seconds.
2. Two years earlier, in London, the Olympic record was set by Sergei Kirdyapkin. His result is 3 hours 35 minutes 59 seconds.
3. The world record for women was established in 2007 by a sportswoman from Sweden Monica Svensson. Her time is 4 hours 10 minutes and 59 seconds.

Walking - Olympic champions

Sportsmen from the USSR, Australia, China and Poland were able to achieve significant success in this sport. The largest collection of Olympic gold medals from Robert Korzhenevsky. He became the winner in the distances of 50 and 20 kilometers. The famous champions of race walking:

1. Hartwig Gauder (GDR).
2. Andrey Perlov (USSR).
3. Nathan Dix (Australia).
4. Robert Korzhenevsky (Poland).

Among the women there are the following Olympic champions:

1. Elena Nikolaeva (Russia).
2. Olga Kaniskina (Russia).
3. Elena Lashmanova (Russia).