Good Lifestyle

This is one of the biggest myths ofwalking that only the elderly - or those who are physically unable to other forms of exercise - are the only ones to choose to walk to exercise. Our own resident coach, Tim Liu, c.s.c.c.s., swear, walking - as well as innumerable others. Hardcore corporal builders, professional athletes and endurance riders? They love to walk, let's just burn some more calories or help get their recovery.

In fact, many elite athletes will tell you that walking is really better for you than to run. "The race can be superior in terms of time management and weight loss, but many people find the walk more comfortable, pleasant and therefore more durable," Australian OlympianJemima Montag, who won the gold medal at the 2018 Commonwealth Games and arrived 6th in the 20 km event of this year's Olympics in Tokyo,said. "The walk is associated with a risk of lower injury and, in the end, a pleasant walk every day is more productive than being a difficult race and to be extinguished for months."

An old Fitness Pro, a former Olympic distant runner named Jeff Galloway, 76, turned to the march to exercise in the 1970s when he set his sight on the training and wanted to help others. Get in shape. He thought he was walking to be a better form of exercise than to run. "According to a lot of research, our ancestors have very little race," he explains in a new interview withPrevention. "We have been especially designed in the evolution to be long distance walkers."

Several decades - andMore than 300,000 students later-And Galloway continues to teach the march. And, according to him, there is at least one major no-no - not that it revealed that all the walkers of exercises should avoid doing for their interest not only their workout, but also security of their body. Read on to learn what it is. And if you are a Diehard walker, make sure you are aware ofThe walking shoe of the secret that walkers everywhere are obsessed with.

It is crucial that you are not too strandy

In the exercise march, if you want to go faster and get a better workout, logic will tell you that an easy way to do it would be to start taking more more. After all, if you want to cover more ground, better to lengthen your steps, is not it?

Well, fake.

"Hovering occurs when, during an effort to increase the length of the stride, the knee locks when you reach the lead foot", describe the experts atSportDBC. "The head foot then lands in front of your center of gravity, causing jarring and braking. In this position, the knee is less able to absorb the results of shocks and pain earlier or later."

According to Galloway, it is one of the worst mistakes you can do during the work of the exercise."I saw more wounds of long progress on the march I have not seen running," he saysPrevention. Instead, it recommends that you take softer and shorter progress.And for more about the benefits of walking, checkExactly how fast you have to walk to live longer, says science.

Shorter Strides = a faster walk and more calories burned

Galloway is not the only expert on the basis of taking the benefits of taking shorter progress. "Shorter and faster steps are key to go faster," saysLeslie Bonci, MPH, RD, CSSD, LDN and Michele Stantten, in their bookWalk your buttocks!"Shorter and faster steps allow smooth and rolling stride and allow you to move your weight over your front leg and swing the back leg to the front."

Here's how to do it

Contrary to what many people may think, there is such a thing that the mechanics of the appropriate march. It all starts with your posture - you have to walk with your high chest, your shoulders back, and with your head in the right position. "Think about your neck as part of your spine rather than a separate entity and try to increase the space between your vertebrae, expanding it as the bellows of an accordion," advises the experts ofBristol Nordic Walking. To do this, imagine that you extend your spine "until your head".

Then you have to make sure your elbows are folded and not straight so that they can swing naturally.

As for your feet, "You want to lead with your heel on the floor and finish with the toes"says Liu. "In terms of length of the stride, keep it small to medium length. If you can hear your foot striking the floor, shorten your statistics."

Finally, you have to breathe your nose. Why? "Well, it's better for us physiologically because it filters dust in the atmosphere, humidizes the air and helps to improve the flow of oxygen," says Liu. And for more being a better walker, do not miss The secret turn to walk to exercise, "said Harvard .