Good Lifestyle

When you think about continuing education, things like the Hiit and the marathon running come to mind, step on foot. But if you walk to exercise, the integration of force training into your routine will actually make you a better, faster and more efficient walk. You will go further and you have a better shape. According to the best coaches, we talked about, there is a fitness movement that stands out for its effectiveness to make a better walk: floor.

"The boards give you so much bangs for your exercise," says Lisa Herrington, a CRSM certified coach and founder ofHouse Davis. Not only they doWork your basic musclesBut they also require that each muscle group of the body works together, she says - including your basic muscles, triceps, quads, glues and hamstrings.

Mastering the plank can help you get even more benefits from your walking workout. On the one hand, planks really help with posture and alignment by strengthening all your muscle groups, says Herrington. "You want to make sure your body [walking] is aligning and you have an appropriate form to avoid injury and boards can help with that," she says. For example, having a stronger core takes the pressure of your lower back while walking - allowing you to make you less prone to pain and pain in this area.

The boards also commit and strengthen the pelvic floor, alias the muscle group at the base of your basin that control the intestinal function and bladder, saysErica Ziel, a certified personal trainer and a Pilates instructor. Standing exercises like walking can put pressure on the pelvic floor (thank you, gravity), "she says, then reinforce these muscles can support better health, such asImprovement of continence and less painful sex.

Herrington says you can (and should) make boards every day. Aim to be able to hold a maximum of 60 seconds at a time if you are a beginner. "Set a timer to see how long you can hold a board," she recommends. As you start going down or feel excessive pressure on your body parts, stop that the timer. "One goal would be to add another 10 seconds to your time [with good shape]," she recommends.

You can also break your daily plank minute during the day, especially if you have trouble keeping it for 60 seconds. Start with 20 seconds in the morning, the Herrington says, then make another 20 after lunch and still 20 in the evening.

I have not planned for a while? Here's how to do it properly, more variations to help you achieve your walking workout goals in the wake. And if you like to walk, make sure to knowThe walking shoe with the secret cult that doctors and nurses are obsessed with.

Start by planting your hands directly under your shoulders on the floor as if you make a push-up, says Herrington. Courish your toes under and press the floor, lifting your knees from the floor and straighten your legs. Your head and your neck must be aligned with your back. "There should be a straight line of the back of your head through the tailbone and lagging ankles," she says. Store your hips under lightly to avoid swinging and tighten your glutes to stabilize yourself. Keep as long as you can, up to 60 to 90 seconds. And for more walking better, do not miss theseSecrets to walk in a longer life.

This position is a little softer on people who do not have the basic strength yet to switch the plank full on the board. But do not feel down in need of a modification, says Ziel. "Sometimes we get this in our brain that [an exercise] should be really hard to be really effective," she says. "But many times if we modify it a little, we will feel it more in the right places." It is better to make a change rather than making the "original" strain of displacement and risk risk.

To make this change, Herrington says you should start in a classic plank position, except with your knees on the floor. Keep this alignment of your head in your tailbone. Tap the vertices of your feet in the ground for increased resistance. (For more than Intel on appropriate age and capacity exercises, discoverMore than 60 years? Never do these exercises, says coach.)

If you have shoulder or wrist problems, Herrington recommends taking your board to a vertical position. Put your hands on the wall and stroll the feet of the wall, "she said until you are at angle, far from the wall. Your body should always be a straight line of your head through your spine. (You can also use a bench or countertop, adds Ziel.)

Ziel is not a fan of static planks. She says she prefers add a little movement to the boards for more muscle activation. "Start with a modified board position," she says, as relying on a wall or countertop, then slowly lift your heels. On inspiration, repelling your heels to the ground, then exhale and lift up. Repeat for the duration of the board. (It calls this movement a plank slide.)

Another Herrington option: In the standard board position, lightly bend the knees, and then lift them slowly. "What does this help to do is activate the quads, which we use a lot when we walk," she says. Repeat the movement of the duration of the board. (Do you want more training tips? Make sure to readThe 7 most sub-estrightened exercises you have never tried.)