Family walk and mixed movement on the “health path”

Such a modern mass movement as family sport. This includes jogging, cycling, swimming, elements of collective tourism, joint travel and much, much more. In addition, family sports and its active promotion are not only fashionable. Formation of a healthy lifestyle from early childhood will only have a positive effect on both I) the physical and II) the spiritual development of your kids. In this article we will tell you how a family sports outing can be carried out effectively and fun.

"Path of Health" - this is a section of terrain - alleys, meadows, roads covered with grass, country roads in the forest, paths of stadiums or playgrounds, where you can engage in alternating recreational, race walking, jogging and quiet walking for one person, a family, or a health group.

Mixed traffic on such a route healthy for people of any age, and especially for those who lead a sedentary, hypodynamic, sedentary lifestyle.

On the “path of health” it is proposed three types of loads: normal, elevated and high, with the expectation of a different contingent of students. Optimal loads must be strictly individual.

Depending on the state of health, fitness, age, conditions (terrain, weather) and doctor’s recommendations, each student can easily adjust the frequency of movements, step length and distance.

It is advisable to engage in mixed movement daily or every other day, at least three or four workouts per week at the following distances:

1. a) 3 times a week - along the easy route (2000 m) and 3 times - along the main route (2000-4000 m);
2. b) alternate every other day between moving along an easier route (2000 m) and along the main route (2000-4000 m).

There may be other dosage options. In any case, systematic training is important.

Health walking - natural walking at an approximate speed of 100-120 steps per minute, step size - 50-70 cm. It activates aerobic processes, primarily the respiratory and CV (cardiovascular) systems, which are responsible for the supply of oxygen to organs and tissues, and is recommended people of any age and profession.

The main thing in healthy walking is freedom of movement, the leg is brought forward without tension and placed on the ground gently from the heel to the entire footprint, as in normal walking, the arms are slightly bent at an obtuse angle, the movements are freely performed, relaxed, breathing is rhythmic.

Race walking differs significantly from the usual one: the body is held straight, the leg is straightened to the fullest before landing and always falls on the heel with a roll over the entire footprint. The arms are bent at an angle of about 90°, making energetic, balancing movements with a wide scope, accompanying the rotation of the upper body towards the rotation of the pelvis. As a result, stride length and frequency increase. Tempo - 140-160 steps per minute, step size - 60-80 cm, depending on height and fitness.

When race walking, a large number of muscle groups are involved in the work, which has a beneficial effect on the body.

When jogging, the time spent on the leg is significantly reduced, the flight phase is activated, leg movements are accelerated, and the pace increases.

The main thing in the jogging technique is freedom of movement, the torso is slightly tilted forward, and the head is placed straight. Keep your arms bent at approximately 90° at the elbows, bend your hands slightly, and do not squeeze your fingers too tightly. Hand movements are performed relaxed, best in a plane parallel to the key direction of running, their amplitude is minimal.

The main condition in running is correct foot placement. You need to place your foot on the ground with a top-down movement using the entire foot, just like walking up the stairs. We believe that you should not place your foot on your heel when jogging, as some experts advise. The number of steps per minute is 160-180, the step size is from 50-60 cm. For beginners, it is better to move 3-4 times at 25-50-100 m, and then increase the distance to 150-200 m, 250-300 m, maintaining the principle of gradualness and undulation.

With mixed movement Heart rate should not exceed the conditional level: 130-150 beats per minute, in young people - slightly more. After jogging, it is recommended to walk calmly in small, frequent steps. This dosing of the load not only improves heart function and blood supply, but also increases the number of functioning tiny capillaries, of which there are millions in our body. With a sedentary lifestyle, most of the capillaries are inactive, as a result, decay products, so-called waste products, are deposited in the joints. That is why systematic daily physical exercise is necessary and its important component is mixed movement.

Calm walking - this is normal walking with a step size of 40-50 cm and a frequency of 80-90 steps per minute. It is necessary after race walking and jogging as a rest to calm breathing and smoothly reduce the heart rate to 96-120 beats per minute. Therefore, after jogging, it is recommended to first walk with quick steps, and then calmly with deep breathing with active exhalation.

1. For physically fit people - recreational, sports walking, jogging and calm walking for 2000, 2500 and 3000 m. The “St. Petersburg health path” is typical (Fig. 1).
2. For the family - recreational walking, jogging, calm walking for 2000 m (Fig. 2).
3. For young people (youth health path) - recreational walking, jogging and calm walking for 2000 m (Fig. 3).

Table 1

Figure No. 2

table 2

Figure No. 3

Table 3

Recommendations for mixed travel on the “health path”

Before starting mixed movement, to warm up and warm up, it is recommended to walk a distance of 500-1000 m at a recreational walking pace. And after completing the entire trail - 500-1000 m to cool down. The pace of the final walk is arbitrary, depending on how you feel, it is better to alternate between health-improving and calm ones.

When systematically engaging in mixed movement, you should maintain the principle of gradualness and undulation, periodically adding 50-100 m of race walking and jogging in certain sections of the route and bringing the load to an increased and high level - 3-4 km.

Regular mixed movement exercises are one of the ways to maintain longevity.

The duration of walking and running on the “trail” can vary from 20 to 40 minutes. If possible, it can be done 2 times a day - I) early in the morning and II) after an hour's rest.

During exercise, you should measure your pulse. Its frequency during recreational walking ranges from 96 to 120 beats per minute; with race walking - 120-132, with jogging - 138-150.

You should not be afraid of sweating while walking the route. Together with your sweat, decay products and toxins are expelled from the body.

In hot or cold weather, the duration and intensity of outdoor activities should be reduced. In summer, it is best to schedule classes in the morning or evening. In general, the optimal time for travel is 9-11 and 17-19 hours.

Before your morning workout, we recommend drinking a glass of sweet tea or jelly.

Start daytime or evening training 1.5-2 hours after eating.

The student's clothing should be light and loose, preferably a light training suit that fits the figure well. The elastic bands should not be tight. For example, boss orange clothes have proven themselves very well - they are stylish, fashionable, and practical.

It is advisable for men to wear swimming trunks under their suit. The best shoes for training are cross-country shoes or sneakers (semi-sneakers) with thick and soft soles. You can also use rubber slippers with soft insoles.

In winter, autumn and spring, the suit should be thicker and protect from the wind. When it’s cold, you should wear mittens on your hands, a woolen hat on your head, and insulated loose shoes on your feet.

Heart rate during exercise with this type of health improvement

When walking any route, you should ensure that the heart rate curve is wavy, with pronounced rises and declines.