Good Lifestyle

Yes,walking improvecardiovascular health,overall mortality,sleepiness, and more. But did you know that if you are really good, you could bring you an Olympic gold medal? If you are a running race, it's a distinct possibility.

Racewalking is exactly what it looks like: competitive march at fast speeds. Sport has been a basic basis for theOlympics since 1904. However, sport has super strict rules on form and technique to distinguish it from running.Robyn Stevens, a superior race track that participated in the US team at the Tokyo Olympics.

"There are two [main] rules," says Stevens. To begin, a foot must be on the ground at any time. Second, you have to land every step on a straight leg. "He must stay straight until he passes under the hip," she says. There are judges that closely monitor races that can give riders' penalties - kind of yellow and red cards in football, Stevens adds.

These rules require a super specific form of walking. You walk with your straight legs, said Stevens, rolling heel to the toe. As soon as the leg passes under your hip, you drop your hip and bend your leg. She thinks of her too similar to the Merengue dance or at the Waltz, but accelerated to walk. (Here is astep by step exactly what does it look like.)

This step can take a little to get used to, but with an appropriate shape, you can go very fast. Stevens says the race tracks about 13.5 km per hour or faster. But even if its shape and sport are a bit different from what most walkers are used to, it always has a lot to offer when it comes to improving your running speed and your technique. Continue reading to get Stevens's tips to use your walking game. And for more walking secrets, do not miss:A new study reveals a major side effect of walking more.

Obviously, the average person will not want to walk as fast as Stevens. But pick up your rhythm on a walking workout can help you burn more calories. Stevens says it helps to use the Fartleks - walk at a varied pace - to help you get used to a faster speed. "Start with 100 meters [Racewalking] and 100 meters [jogging or walking more slowly]," she says and repeat for 20 to 40 minutes a day. Once this becomes comfortable, you can increase your speed or push yourself to running race (or speed speed) for more distances. Read more:Exactly how fast you have to walk to live longer, says science

The muscles of your glutes and collets are what mainly fueled your walks, Steven says: You must therefore make sure to keep them strong with dedicated exercises. His get-to is the box jumps. "Get out on a box or a park bench," she suggests. "As you are standing, actually activate these glutes; engaging this muscle. Then as you lift, straighten this knee as if you are running." Make these sides on each side, four to five times. For more tips to improve your walking form, do not miss:A walking error that hurts your body, says a 76-year-old former Olympian.

The basic force is essential to walk - it helpsSupport your posture And allows you to activate the correct muscles at each step. It is also important for stability, adds Stevens, which is why it makes a "ton" of basic work in the gym. She relies on exercises like supermans to keep hers strong (here'sHow to do it at home) Looking for other major heart strengthening movements? To verify:These are the top 5 exercises to tone your abdominals, says trainer.

Your swing is an essential way to walk you. Get yours louder by taking a pair of lightweight (like a book, max) and swing your arms as you walk while still holding you in front of a mirror, Stevens suggests. "It builds the muscles between the shoulder blades, the power in the swing, as well as the muscles of the core," she says. Read more:A major side effect of lifting heavy goods, says science.

Stevens says that when she trained for the Olympic Games, she was about 18 to 20 kilometers of aerobic activity a day. She has also made strength training and a second form of cardio, such as 40 minutes of cycling or swimming. To be clear, it does not recommend this training for a home athlete. But no matter who you are, mix your workouts is essential to become stronger and improve your walking performance. The days when you do not walk, try strength training or other cardio forms to give your muscles a new type of challenge. And do not miss:These 8-minute pre-breakfast workouts will help you be skinny, says trainer .