Medical walking with sticks. Choose an effective way to lose weight

Walking with sticks takes his beginning from Finland: Once upon a time, professional athletes decided not to stop training even in the warm season. Finnish walking comes from Scandinavia, so the second name of sports is Scandinavian walking. In 1997, Mark Kantan, Finn by nationality, patented this wellness view of physical education, giving him the name - the original Scandinavian walking. And subsequently released a printed edition in the form of a benefit on Nordic walking.
Northern walking with sticks belongs to amateur walking sport. Man, leaning on sticks, makes a walk. Widespread that's sports occupation Received in the territory of Scandinavia countries up to North-Western Europe. Even the tracks for training and classes such a love-looking sport have specially discovered.
For the first time, German doctors started talking about the benefits of Scandinavian walk, conducting research that showed high wellness potential. As it turned out, in the sports walking, 90% of the muscular structure of the entire body of a person was involved, therefore the energy is burned 1.5 times more than at the usual step.

Technique walking

To master all the nuances of technology, you need to follow our instructions:

Step one. Workout.

Each exercise is repeated from 10 to 15 times:

relieving tassels in sticks, make rolling from the heel to the area of \u200b\u200bthe sock part;
alternately each foot carry out turning movements forward-back;
take a stick and start the head, holding both hands and tilting the body to the right, then left;
mahi hands, at the same time squeezing on a supporting leg;
hands with sticks raise up and start pulling out the body.

Step second. Technique walk with Scandinavian sticks

the housing with a straightened back is tilted forward, the legs are bent in the knee joints;
racing with the heel part of the foot in the wearen, perform the steps, while helping the sticks when moving, as if imitating the skier;
if it comes forward left legSo: it is thrown away with it right hand, and vice versa;
when walking a stick, it is not worth breeding far from the body, clearly following the preservation of the position along the body;
steps need to do medium, large and too short step can interfere with driving;
the brush is squeezed in the rear position and compresses, turning out to be ahead;
go, keeping the rhythm and the pace of walking, evenly pusing on sticks;
inhale exercise through the nose, and exhale - through the oral cavity.

Step Three. Completion of training.

After completing the trip, do exercises:

hands up - inhale, tilt down -Had (repeat several times);
stretching muscles - any complex of stretching exercises.

Scandinavian walking with sticks: how to go

Newbies, on the advice of instructors, it is better not to overdo it, starting from 15-20 minutes a day, making a break between training at 3-4 days, gradually increasing the pace. No need to bring yourself to exhaustion if there is no appropriate training or initially well-being does not allow you to perform heavy loads.
All other fans of the Scandinavian movement recommended the standard training scheme - from 3 times a week, walking for 30 minutes, it is possible and more. Many people prefer and withstand dynamic walks in daily format about 1 hour.

How to engage in scandinavian walking with sticks

Proper Scandinavian walking implies warm-up exercises before and after a walk.
Breathing is carried out (according to the advice of instructors) through the nose, exhale - through the mouth in the ratio of 1: 2, which means: for every two steps - there is a breath, and after four steps - exhale.
After the lesson on the northern walking, a trip to the sauna, hammam or bath is recommended. If there is no such possibility, it will be perfectly cope with the relaxation function. An ordinary bath with a warm water. Well-hot after the first workouts muscular fibers, will not give pain.

Scandinavian walking with sticks for the elderly

Modern old women and pensioners are no longer gossipped at the entrance, but lead active and rich life, no lagging behind the younger generation. In addition to the general strengthening of the body, the Scandinavian walking is applied in rehabilitation and therapeutic purposes, facilitates the current and promotes the prevention of many diseases:

osteochondrosis, the most common aless occurring after a 40-year-old line;
arthritis or Arthrosis, even osteoporosis;
normalization of the respiratory system, with an increase in the volume of lungs and the preservation of their elasticity;
activation of the cardiovascular system, strengthening the heart muscle, the prevention of arterial hypertension; atherosclerosis;
stimulating mental activity and creating a cheerful mood.

Scandinavian walking technique with wands for the elderly

For older people, it is necessary to observe all the same rules as for people of the younger generation, however, there are some features:

All movements should be as smooth, without sharp jerks and ripped rhythms
You need to walk slowly, inhaling the air with full breasts
Constantly control the pulse, pressure and blood sugar level. With bad indicators, it is better to transfer the workout for another day

Scandinavian walking with sticks: Walking Technique - Video

Scandinavian walking with sticks: benefits and contraindications

According to scientific research, the Scandinavian walking develops a sense of equilibrium, increases the frequency of heart muscle cuts by 10-12 shots in one minute, trains the coordination of movements and improves posture.

Scandinavian walking with sticks: benefit for the elderly

For older people, there are many positive effects from classes:

correction of posture;
reducing the load on the joints and the spine, the prevention of diseases of the musculoskeletal system;

acceleration of metabolism that promotes gradual weight loss;
improving blood circulation and working cardiac muscles;
strengthening immunity;
reducing the inclination to fractures, especially in old age;
availability and Mass: Suitable Any sports form available in arsenal and special sticks;
improving mood and improving the quality of life.
The northern walking in the mountains in the mountains or walks in nature reserves is wonderful: it is much easier to move, leaning on sticks.

Scandinavian walking with sticks: reviews

The theory is confirmed by the reviews of lovers of this sport, the technique actually acts on people wishing to lose weight. Efficiency from healthy Scandinavian walk is much higher than from the usual walk or from running. The explanation is the number of muscles involved - about 90% of the muscular system of the whole body. Reviews of improving the well-being and appearance of cheerfulness, activity throughout the day after classes - heard from each amateur of this physical culture:

Almost everyone decreases the symptoms of osteochondrosis, problems with joints disappear.
Pensioners and older people cannot rejoice in this technique, because they feel a positive effect on the overall tone of the body after the first week of training.
People are more communicating when they go with sticks together, which means they become more socially active

Not in vain say: the movement is life, and the correct Scandinavian walking with sticks is the improvement of the entire body as a whole and improving the mood!

Source: NordicStick.ru.

Walking features

According to one of the versions, this type of physical activity of Finland Marco Kantaneva described this type of physical activity. Walking and running with sticks were used by skiers as training exercises out of winter season. In addition to the fact that it helped athletes in preparation for competitions, the benefits of Scandinavian walking for people's health were proved with the most different levels physical training.

Hiking Walking scandinavian sticks It is an excellent way to strengthen the cardiovascular system, bring muscles into tone, get a charge of cheerfulness and energy.

Consider some of the features of this lesson:

You move S. additional weight. Sticks weigh a little, but after 30-60 minutes, even this low weight will seem much more than at the beginning of the walk. This means that the load on the muscles is more weighty than with the usual walking.

At every step you make hand. And this means that, besides the legs, the shoulder belt will work. For people with osteochondrosis and simply still lifestyle is a big plus: the blood circulation is improved throughout the body, they train not involved in the usual life of the muscle.
For breathing raising hands at every step will be very useful - expands rib cage, and on lowering hands - narrows. Thanks to this, the lungs are better ventilated. Plus, there will be an increase in the volume of lungs due to increased load. As a result, an increase in endurance and a better saturation of tissue with oxygen.
Do not scare the words "Hypersed Load" in the previous paragraph. You can safely control the speed and activity of movements.
Significantly increases your stability on the road support on sticks. Eliminated lifts to the mountain. For people who began to develop diseases of the musculoskeletal system, walking north (still called it) will be much easier than the usual one. This is due to the fact that the weight of the body is redistributed due to support on sticks.
And another plus associated with sticks - when you put on vacation, you can lean on sticks and a solid part of your weight to throw them away. This significantly reduces the load on the back, which you immediately feel.
For the Scandinavian walk there are no contraindications. Northern walking is considered one of the safest sports.

Scandinavian walking technique is simple and does not require special skills and skills.
This type of activity is very effective in terms of weight loss. Often lose weight recommended running. But the active run can interfere excess weight, unpreparedness of the cardiovascular system, problems with joints and spine. But walking - you can all. Here, the Scandinavian or Swedish walking with sticks is very much helps. According to calorie consumption, this lesson will almost match the jogging of the coward. In addition, you can go at times longer than running.

Answering the question that the Scandinavian walking is worth saying that this is not some special walking of Scandinavian, Swedish or Finnish. All people move equally - on two legs. Just here you use support on a stick at every step.

We often meet walking with ski sticks, because people do not always have the opportunity to acquire special equipment for these purposes. Yes, and the winter is long, the snow is a lot - ski sticks are quite suitable for such conditions. True, they will not knock on the asphalt - it will be inconvenient.

Benefit

About Scandinavian walking today they speak a lot. Someone walks with ski sticks, someone takes 2 canes, and someone buys exclusively expensive equipment from leading brands. Later I will tell you what sticks are better, and how they are, in general, choose.

So, than useful the Scandinavian walking:

Improving blood circulation.
Training of the shoulder belt
Prevention of osteochondrosis: muscle strengthening, reducing the load on the spine.
The possibility of long walking at times increases all its beneficial properties, compared to the same run. But negative factors, on the contrary, less.
Scandinavian walking for pensioners is one of the few sports that they can safely do without risk to health.
To engage in Scandinavian walking is useful for the respiratory system - it is proved that the lungs are trained, ventilated. And this ensures the prevention of respiratory infections.
The consequence of the previous paragraph is oxygen saturation. O2 molecules will be delivered to each cell cage. It is enough 40-60 minutes walk at an average pace.
It has been proven (and this is used today) rehabilitation benefits. Nordic walking is used as rehabilitation after fractures of hips, knees, legs. People walk with sticks as with an extra support - and the best stability and reduction of the load on the fastening bones.

Harm

Scandinavian walking with a lot of benefits brings a lot. This is all saying, everyone is sacred believe that the occupation is absolutely safe. In principle, it is. As always there are several "but".

And this is an unlimited human enthusiasm, which can drive the heart even with such a harmless occupation. If it is too intensely walk with sticks, you can harm yourself. In addition, if you misunderstand it - you can stand and cold. And you can also slip, break the stick, scatter about her debris.

In general, a lot of risks. But all of them are determined by a conscious factor, since the Scandinavian walk with the sticks of contraindications, in the medical sense, as such is not. Of course, you should not give physical load to people with serious heart diseases or musculoskeletal system.

To reduce risks to a minimum, we do as follows:

Competently choose sticks.
Choose clothes and shoes - everything should be comfortable and reliable. It makes sense to spend money on one pair of good sneakers, it is impossible to save on it. High-quality shoes will be absorbed by movement, comfortably sit on the leg, and serves you at least 5 years. In other words, it is better one pair of good shoes than a few couples are bad.
Pay attention to your well-being. If you feel weak, caught up, injured or worn - it is better to stay at home and recover. Elderly people with heart diseases or infarction, go to walk slowly, gradually increasing the duration of walks.
As opposed to the previous item, you should not cancel walks due to bad mood or home affairs. Your health in the first place. Do not forget what the Scandinavian walking with sticks is useful and go to the park!

Proper technique

Now the most interesting thing is Scandinavian walking technique. In this case, some special instructions do not exist. They did not expect? The only skill that you will need to start is a walking skill. Walking with sticks, in fact, you also need as you go without sticks. Just add movements with hands.

All technical points are directed solely on improving the effectiveness of classes. You can observe them or do not follow.

Imagine how you go on skiing:

The step alternate, hands and legs move into the opposite, that is, the left leg forward is the right hand forward and vice versa. Similarly, your hands will move with sticks with northern walking.
The movement of hands goes from the shoulder, and not from the elbow.
Hand raising the height of about 45 degrees.

In general, this movement is natural, it will be difficult for you to start walking somehow differently.

There is no such clear and unequivocal declaration, how to go to the Scandinavian walking (if you are not a Finnish sportsman skier, of course). All people walk differently. It depends on physical training. Someone hopping sticks and cheerfully misses, and someone who is relaxing, goes slowly and periodically all over with them.

Naturally, you need to rely a little on the sticks, straining the shoulder belt. Otherwise, the whole point of what you took them with it is lost. Then it's better to just stroll.

In major cities, learning Scandinavian walking. This is a whole direction in fitness, where you can not only conduct training, but also sell the necessary ammunition. For scandinavian walking lessons with people often take quite a lot of money.

Therefore, to visit or not a special school - to solve you. Perhaps you will be more comfortable to engage in the team, where the coach will be your exterior will. If you are fine with the motivation - you will quite handle yourself.

In the Scandinavian walking the technique of walking for weight loss is no different from other techniques pursuing other goals. Here the main thing is to move actively so that the pulse rose a little higher than with the usual walking. Then you can burn more calories.

Speaking about the technique, we can say that for the Scandinavian walk the rule is one thing - walk with sticks.

Do you need a warm-up?

Do we need a warm-up before getting out of the chair and go to the kitchen? Here you answered the question.

Of course, unnecessary workshops will never be. Move the joints and pull the cutting muscles is always useful. Let's say this: let it be not a warm-up, but a certain addition to the Scandinavian walking in the form of exercises. Because getting up in the middle of the forest and make a similar "charging" very useful.

Necessarily, this type of activity does not require any preliminary exercises. Of course, if you gathered to run with sticks - then you really need to warm up, as before the sprint run.

In the case of a regular walk or training for weight loss, it will be useful will vary the speed of steps. It is best to start with a small, gradually accelerating to 5-7 km per hour or alternate quick and slow movement intervals.

First you need to walk leisurely, slightly raising sticks with each step. We do not make much effort on support. After 2-3 minutes accelerate, and raise sticks above. After 10 minutes you can already move your hands on the full amplitude. This is the optimal warm-up.

Doing the same exercises - better in the middle of a walk or after it. They took sticks, folded together and made squats (a comfortable number of times), the turns of the housing, wrapped her legs, hands, can even become a fencing (just do not kill anyone, at the ends of the sticks of a rather sharp metal teeth).

Thus, the warm-up before Scandinavian walking is walking.

Equipment

For the Scandinavian walk with sticks of instructions, there is no clothing. There are advice. Just like there is no scandinavian walking with sticks of technology.

If your city has a club such a walk, there will probably offer special hats, sneakers, pants.

Upon fact, you can buy clothes in any sports store. It is suitable for any hiking. You can wear ordinary comfortable clothing according to the season. Consider the degree of load that you want to give - if you actively move and sweat, you need to dress easier than in case of a leisurely walk.

But with sticks already harder. How to choose them - described in detail in this article. Just remember that it is better to take Exel or Leki, Ergoforce. And the length is selected on the basis of your growth - multiply it into cm by 0.68 (for older people by 0.66) and round up to the number, a multiple 5.

Efficiency for weight loss

Walking with sticks for weight loss will be much more efficient than just hiking. In the same time, you will spend more calories, since moving will have not only legs, but also with your hands. In other words, if practicing Scandinavian walking, weight will leave faster.

Also, the Scandinavian walking for weight loss has a number of benefits before running the coward. For example, when a person hurts to run - this is the only way to walk the calorie flow (yes, there is another exercise bike).

For weight loss Rules of Scandinavian walking such:

Go every day in about one time.
Duration of a walk minimum 40 minutes.
Keep a speed of about 5-6 km per hour.
Follow the pulse. The optimal pace will be such that you cannot quietly support a conversation without a burning breath. And you should tell you a simple phrase.
Scandinavian walking technique is simple - step as it is more convenient for you and move your hands.

From any physical training, including from Scandinavian walk, benefits are much more than possible inconveniences. Therefore, try to move more, lead an active lifestyle and exercise what you like.

Source: FitNavigator.ru.

Let's analyze the mechanics of "Northern move"

Walking technique called "Scandinavian walking with sticks" is based on special mechanics of movements. Thanks to it, you can use almost all the muscular skeleton of the body, the total number of which reaches 200 units. Analyzing the movement of the Scandinavian walk, highlight 3 factors:

The physical activity is a closed chain of "events": the foot is the movable part of the body - the hand, fixed on the support;
3 joints take part in the movement: pelvis, knee, ankle;
The skeleton and the remaining joints "falls" the minimum load.

Special attention is paid to the movement of the legs, which consists of two "stages": transfer and supports. The first stage of "Supports" is a consistent focus on all parts of the foot: the heel, middle of the foot, sock. Impring at this time forward another leg, the athlete moves to the second point of the support. Repeating the support stage, the load "begins" from the heel, then moves to the middle of the foot and socks. The body is moving forward, and another leg, take back. Such a cycle is repeated during the entire walking process.

Let's analyze movement

Scandinavian walking technique is based on the usual step movement. Therefore, it is necessary to correctly use the main element - step. To walk with sticks correctly, it is important to consolidate the skills in muscle memory. This is done in 3 stages:

The task is to "feel" the weight of sticks for walking. For this you need to take them in the middle, and not behind the handle. Drink so on the room, slightly tilting the body forward. Coordinate the involuntary step so that the work of the hand corresponds to the opposite leg.
We work on rhythm. We repeat the movements of the previous stage, changing the position of the sticks: they need to be taken for the "Temory". It is not necessary to repel from the ground, it is enough to "drag" them at the time of imitating the Scandinavian walk. The devices move rhythmically, in the tact of hand traffic.
Directly Scandinavian walking at which they use sticks. By this time, the movement of hands and legs should be familiar, so repulsion from the surface of the Earth with the help of devices will simplify it. At this time, the last stage of synchronization is being worked out: at the same time produced by the push of the heel and stick, which is in the opposite hand.

The instruction manual Scandinavian walking with sticks implies compliance with such rules:

Supports for support use, holding them only at an angle;
It is impossible body weight to put immediately to the entire foot: it is important to "roll out" it from the heel on the sock;
Making a step, the legs are a bit bend in the knees;
Hands are slightly bent, make the movement tops;
Walking only with a straight back;
It is impossible to put very much on the adaptations: the load on the bones and joints will increase;
The shoulders relax and lower down down;
When the hand is given back, the brush is completely squeezed: the stick is held only at the expense of a special glove;
Hands when moving forward-back should be within forty-five degrees from the body.

After the basics of the technicians are learned, using the walking can, confidently increasing the pace of movement: increasing the amplitude of the arms of hands, making steps wider.

Scandinavian walking lessons for beginners include 3 techniques:

Fast pace of "triple" steps;
Wide step;
Parallel movement of arms and legs (sliding of the left leg with a support on the left stick).

"Implementation" of each technique in training technique occurs gradually, as walking skills progressing to increase the load.

Proper breathing

Any physical exertion is performed using respiratory equipment. Breathing with Scandinavian walking also plays an important role. However, in this case there are no strict regulation and rules. Inhale when walking with sticks are carried out through the nose, exhale through the mouth.

To understand how to breathe correctly with the Scandinavian walking, you need to forget about all the rules, relying on the natural functions of the body. Natural breathing is the main condition for walking in the fresh air of Scandinavian.

Note!

In order not to "knock down" breathing, follow such a rule: inhale and make 2 steps, exhale - 3.4.

During the respiratory exercise, conversations, singing or reading poems during movement are used. With their help improves blood flow, which helps fabrics and organs is better saturated with oxygen, quickly "leaves" subcutaneous fat, endurance appears.

Useful video - full lesson for Scandinavian walking technique

Preparation for training and their completion

An important condition for obtaining a recreation effect from the movement of Scandinavian - the use of the workout.

We list the exercises that are used at home. They are needed for heating muscles before training. Their task is to use the entire muscular body frame, which should work constantly.

Stick acts as a projectile. She is raised above the head. Do not rush to make the slopes to the right, then left. Make 8-10 times in each side.
Cast a stick. Make a shallow lung right foot. Candle forward, at the same time directing your hands back. Then change the body position: the hands are directed forward, and the housing will reject back. After performing an exercise 10-15 times, change the leg on the lunge and repeat it 10-15 times.
Take the stick. Put them so that the hands are set up a little back. Relying on them, make squats. Their quantity depends on the level of preparation of the novice athlete and varies from 3 to 15 squats.
Enter on the device for walking with the right hand. Left hand graze left knee. Standing on one right foot, carefully attempt to bring the left leg, bent in the knee, to the buttocks. Stay in the achieved position 10-15 seconds. Change the leg and hand of the support and repeat the exercise. Make 8-10 times.
Slowly, I raise your hands with a support up, slightly recalculate them on the side of 8-10 times ..
Both sticks set themselves at the distance of straightened hands. We make tilts forward, fighting back. Repeat 8-10 times.
Right hand take one end of the device and laid it behind your back. Left hand take over the bottom end of the stick in the area of \u200b\u200bthe bottom of the back, hips. Slowly lift the right hand up until the muscle tension reaches the maximum. Make 8-10 times with each hand.

Many walking lovers in Scandinavian asked if it is possible to supplement workouts with their exercises. The answer is definitely positive. Moreover, after long-term classes, a person himself can choose exercises for the warm-up, because the needs of each "athlete" in the heating of muscles are different.

After the warm-up, Scandinavian walk lovers should check sticks and attachments on them, adjust the length of the belts.

After graduation training process It is recommended to do exercises aimed at stretching the muscular frame back, hips and shoulder belts. All movements after workout are performed at the pace of "relaxation", slowly. Bath. A sauna or hot bath, filled with aromatic oils, all these water treatments will allow the muscles to relax and reduce the painful sensations after classes to a minimum.

Selection of devices

Since the chief "assistant" in Finnish walking - sticks, then for the effectiveness of classes, their correct selection is also important, as well as technique movements.

For the first time special devices were released in 1997.

Their length is an important selection parameter. It is selected individually. To choose correctly sticks that are convenient to keep, carry out simple calculations. The growth of the novice "athlete" is multiplied by a certain coefficient:

0.66 - at wellness activities;
0.68 - for fitness training;
0.7 - for "serious" sports activities.

Since all the fixtures have standard dimensions, characterized by 5 centimeters, the result obtained is checked with the table and choose the appropriate option. If the number is located on the gap between the size presented values, the choice is made by relying on the physical training of a person. For example, if he just began "sports activities" or he has limitations due to diseases, choose less importance. For a trained person, you can choose equipment more "high", since in this case the load on the spine increases.

Note!

The optimal option for beginners are telescopic sticks. Their size is changed in the process of training. In addition, 1 pair can use all family members.

Choosing fixtures, pay attention to the material from which they are made. Carbon is reliable, strong and expensive. Aluminum is easier and cheaper. Any set is expensive, so it is necessary to take it responsibly.

Duration of training

An important rule of Scandinavian walk is to comply with the workout regime and the correct load distribution.

How much to walk on Scandinavian, is determined individually. This parameter consists of physical training athlete, the presence or absence of diseases and the "experience" of classes. The averaged information in which they recommend conducting training for 40 minutes three times a week, cannot be taken into account: in each case, the "dosage" of classes will be their own.

Video - 10 main mistakes of Finnish walking in beginners

Some new mistakes

Many lovers of sports movement are trying to start classes on their own without joining Scandinavian walking clubs. Such an approach will significantly save your finances, however, without an experienced mentor, the classes will not be effective.

We list the main problems of novice athletes:

Poor-quality or incorrectly chosen sticks are quickly deformed after a few workouts;
With the wrong position of the hands of the stick "occupy" the wrong position, leaving back;
Pressing on a stick with a brush leads to rapid fatigue with minimal energy costs;
Uneven and irregular load on the foot leads to the appearance of holopal and coarse skin on them;
Incorrectly chosen or poor-quality shoes will lead to quick fatigue.

Scandinavian walking - useful view Sport, which brings recovery and sea of \u200b\u200bpositive emotions. They can be engaged in winter and summer, autumn and spring. Command training will help find new friends, will not allow the depression to develop, keeping a great mood and well-being for a long time.

Friends, all huge hello.

Most recently, I caught my hand interesting video Under the name "Scandinavian walking with sticks of benefit and harm for patients and healthy." I looked at him and discovered for myself a storehouse of inexhaustible treasures to get rid of many ailments, including from my beloved flickering arrhythmia, which I suffer from the fourth year. No, of course, about Scandinavian walking, as about the form of physiotherapy, I knew before, but somehow I did not give her meanings, but now ... Well, I will not run forward, only I will say that this kind of health care I liked the lot and I came to the soul, because it does not require swallowing tablets, permanent money infants and allows them to use it at any time of the year, in any weather and geographical conditions, with any physical preparation and with comfortable individual loads. In general, I fell in love with the Scandinavian walk at first glance, and now you, my dear readers, I invite you to the company.

What is Scandinavian walking with sticks and why it is so called

Scandinavian walking with sticks can also be called an option for street fitness, and therapeutic physical education, and a sport, and an excellent alternative active rest. It lies in the fact that a person puts on a convenient sports suit for movement, shoes his legs in sneakers with a flexible durable sole, takes into the hands of special sticks and goes off to disturbed the park, forests, plains or crossed terrain, enjoying the joy of freedom of movement. And called this species Walking Scandinavian because it originated in Scandinavia countries, or rather, in Finland.

Initially, she used the Scandinavian skiers professionals in order not to lose their sports skills over the summer and maintain in proper muscle tone. Then the doctors drew at the Finnish walking with the sticks, and she gained another function - to heal and restore the undermined forces of people with diseases of the musculoskeletal, cardiovascular and respiratory system. And in the 90s of the last century, this type of walk won almost the whole world and received the status of an independent sport.

Nowadays, North or Nordic walking with sticks (these are the other names of our heroine) conquered the hearts of millions of people around the globe. After all, it can also be healthy, and sick, and young, elderly, and adults, and children, and even pregnant women. Master this walk is quite simple, and you can even train around the world swimming. For this, the usual deck of any ship is suitable, although there are a special track on many modern liners. In a word, this version of activity is simple, easy and accessible, but it, as well as in this world, there are two sides of the medal, useful and not very, let's deal with them.

Scandinavian walking with sticks - benefits and harm to patients and healthy

To understand what happens from the Scandinavian walk with wandes of benefit, and where harm feels, it is necessary to deal with the general advantages and minuses of this action. Let's start with good. Nordic walking occupation contributes to:

Maintaining in a good tone and state of 90% of all body muscles than the athletes of skiers and biathletes;
Strengthening blood circulation and increasing the respiratory volume of lungs, due to which the nutrition and supply of the whole organism improves, begins to work more actively, the head of general mood, physical well-being and vitality increases;
Activation of the heart, which helps to strengthen myocardium, prevents many heart diseases, improves the total volume and strength of blood flow, and in the presence of ischemic or hypertension, it helps to significantly reduce their manifestation and keep under rigid control;

The strengthening of the muscles involved in the respiratory respiration, which contributes to the overall rehabilitation of the respiratory system, the shortness of breath is leaving, the resistance to diseases of the ARZ type and influenza, bronchitis and other people of such ailments increases, the frequency of attacks in patients with bronchial asthma and emphysemia are reduced;

Recovery normal work the spine and joints, the muscular corset strengthened, due to which the posture is aligned, the manifestations of osteochondrosis, arthritis, arthrosis and other diseases of the movement organs are reduced or completely disappeared;
Activating metabolic processes, incinerating extra calories, an increase in the energy tone, which perfectly helps to lose weight and create a beautiful figure;
The emergence of excellent mood and joy from freedom of movement, beautiful species of nature and inhalation of free fresh wind, which accurately helps to defeat different vital troubles and difficulties, stress and depression.

As you can see, the benefits of the Scandinavian walk with sticks wagon and a small trolley, for both sick and healthy, do, do you rejoice. Nevertheless, it may be harmful from such a wonderful procedure, and contribute to this total of 3 important factor:

Neglect proper technique walking, or her ignorance;
Disorders in equipment, for example, inappropriate shoes, constraints the movement clothes or inappropriate stick length;
In activity in activity, that is, when a person is specifically and deliberately exceeds his physical capabilities.

Below I will tell you how to avoid these unpleasant mistakes and make an occupation pleasant and useful even with serious pathologies. And now let's go deep into the usefulness and harmfulness of the northern walk and see how they apply to the elderly and affected.

scandinavian walking with wandes and harm for the elderly

I think no one will argue with the fact that people of old age have not only great everyday experience, but also carry heavy cargo from all sorts of sores. It is hypertension, and weakness in the muscles and joints, and heart disease, and hormonal imbalances, and psychological disorders, and the Beach of our time osteochondrosis, and the trouble of many baboons osteoporosis. However, take all these monsters into the Hands of Mittens and make it sit below the grass by our expensive pensioners with ease will help the northern walking with sticks. First, because the movement is life and is already in itself health, and secondly, when it takes this kind of sport really effectively rejuvenates. Do not believe, then see:

Almost all the elderly people hurt the joints and the spine, which is why it is difficult to walk. But when using the Scandinavian sticks, the support is carried out not only to the feet, but also on the hands, at the expense of the spine and knees are unloaded by 30-35% of the source. As a result, pain and large joints are pain, sustainability and confidence appears in their abilities, returns good mood And the joy of movement.

Many people of retirement age often suffer from increased arterial pressure, attacks of ischemic heart disease, vascular insufficiency, elevated cholesterol and sugar, various impairment in the metabolism. And when classing a Finnish walking, cardiac rhythm is being established, blood circulation is improved, metabolic processes are normalized, the respiratory system is activated. As a result, myocardians are strengthened, excess cholesterol and sugar are leaving vessels, and their walls are again becoming durable and elastic. Oxygen-saturated blood is faster and easier runs on pure arteries, saturating and updating each cell of the body and distinguishes dangerous diseases away.

Also, the prevailing number of women in menopausal and post-locking age suffers such a cunning sore as osteoporosis. It is dangerous in that under the influence of impaired metabolism from bones, a valuable element of calcium is washed and excreted from the body. As a result of such a waste, the bones become fragile, the risk of various fractures arises, especially the fracture of the hip and the radios near white Sustav. With permanent classes, northern walking with sticks are restored by many metabolic processes, including calcium. This leads to strengthening and building the bone mass, therefore, the risk of fractures decreases.

Along with all the above-mentioned above, the muscles are wearing and weaken, the speed and coordination of movements are reduced and the posture is broken.
Nako Finnish walking capable of returning muscular corset to normal, because with this type of movement to work 90% of all muscular groups. For comparison - during running - 65%, when riding a bike - 42%, when swimming - 45%. And this despite the fact that not all the elderly people can do listed sports for one reason or another, and walking with nordic sticks is available absolutely to everyone. As a result of such classes, the posture is restored, movements become more clear and accurate, and even decreases the syndrome of hand and feet syndrome in the parkenson disease.

And, finally, because of the age-related hormonal rearrangements, the feeling of their weakness and the impossibility of living, as in the youth, the older generation people often experience psychological stresses and fall into depression. But it is worthwhile to do a sports walk with Norwegian sticks and feel the update and tide of strength, their mood rises, the self-esteem rises, the desire to live and enjoy life returns. And if they also find companions, which is completely simple, they also receive the joy of friendly communication with a well-understood person. Here, forgive depression, hello, the second youth, well, tell me, what could be better?

As you can see, the benefits of the Scandinavian walk with sticks for the elderly is simply priceless, but in some cases this will have a useful event from all sides to harm. It happens extremely rarely and mostly from unreasonableness, but still happens. An obstacle to the exercise of northern walking in people of old age is considered:

State of hypertensive crisis;
Attacks or exacerbation of heart disease;
Any infectious diseases;
Serious changes in the structure of muscles and joints.

In short, those conditions at which it is better to lie in the bed and do not torment their body with excessive loads. In most cases, with the exception of articular destruction, these are temporary, so on their passage it will be possible to return to classes with loved walks with sticks in a good company like-minded people. As you can see, our grandmothers and grandfathers may well with health benefit to engage in this wonderful sport, so go to the next question - useful or harmful to the Scandinavian walking for our joints.

scandinavian walking with sticks and harm for joints

Working a massage therapist in different sanatoriums and preteractories, I noticed that 95% of my patients are people with diseases of the reference system - osteochondrosis, scoliosis, arthritis and arthrosis of large foot and hand joints. There are many reasons for this, but they all are divided into two huge opposite groups of groups:

In the people of the older generation, who lived most of their years during soviet Union And restructuring, the cause of articular ailments, as a rule, is physical overload. After all, their life has passed among heavy work from factory machines, on the collective farm fields, state farms and poultry houses. And then someone shutchil, someone was standing for the counter in the nearest market for all day, someone Mahal Masvabra and dragged the heavy vest with water, removing the entrances or shopping halls of supermarkets. In a word, the load on the joint-binder was high and uneven, due to which the overloaded supports of the support system were quickly tired, poorly supplied with blood and nutrients, and their muscle supports weakened and lost their former endurance.

But in modern youth, the reason for the articular and muscular weakness is completely different - hypodymna, because they are just that, sorry, to the toilet on a computer chair or car do not go. In the morning to work on the car, in the office behind a computer or writing desk, almost easily, home again on the car, and at home to the monitor to the favorite shooter or simulator play. Well, what kind of muscular corset and the power of the support system here you can talk about anything.

And relatives both of these groups are what and there, and there is an increased articular trauma due to the weakness of the surrounding joints of muscles, tendons and ligaments. All this supporting device must be strengthened, and in the best way to solve this problem will be active movement with the uniform involvement of all muscle groups.

Oh here it can be better northern walk with sticks, even you will not think up. As I have already noted above, with this form of physical education, probably, only the hair on the head does not move, and everything else works. The load with a part of the part in 30% passes into arms and sticks, which contributes to its uniform distribution to the whole body. And the time to one lesson leaves quite a bit, just 30 minutes a day, and it can be wonderfully combined with some kind of work, for example, get from home to work, and in the evening it's just back home. But here again the question arises, if this is so useful, then why some stutter about its negativity?

Guys, everything is very simple, Finnish walking is also a sport in which you need to follow the elementary safety technique. Before occupation, it is necessary to choose the appropriate case of clothing and shoes, take sticks in your own growth and be sure to make several warm-up exercises. During the session itself, choose the pace of movement that you are comfortable, and not to your companion or instructor, stick sticks in the correct position and do not forget to let them go at a certain point. Foot rolling from the heel on the sock, and do not slap with the whole paw, like a seal with flippers.

And, of course, before all these manipulations, it is necessary to advise with the doctor, and whether you have hard contraindications.

If you observe all the listed moments, walking with Scandinavian sticks will bring you an inexhaustible reserve of joy and positive moments, and how you like your figure, let's say about it.

use of Scandinavian walk with losing weight sticks

If you decide that you can already reset a few kilograms of fat, and the reflection in the mirror about it is eloquently giveaway, while you completely deny all sorts of diet, Nordic walking with sticks exactly your ally. The whole thing is that we have overweight only when the adrenaline hormone is produced. And he is produced either in response to strong fear, or on the energetic rhythmic work of the muscles, that is, a high-quality joyful movement. And the tempo of this movement should be so that you can easily breathe and it is possible to talk.

Scandinavian walking with sticks combines all the specified conditions. After all, in the work, as I have repeatedly noted, almost all parts of the body include, the pace can be selected according to personal physical data, and the excitement can be invented, even debt. For example, they gathered with like-minded people and arranged the competition, who for what period of time can without breath and in proper technique Complete the distance from the entrance to the park to its opposite fence. Here you have two uses in one glass, and the training will be interesting, and do not want to entertain. And now let's minimize the debit with a loan, that is, we compare the amount of utility and harmfulness from this occupation using the testimony and contraindications.

Scandinavian walking with sticks - testimony and contraindications

Let's start with the testimony. It is possible to engage in Nordic walking with sticks with sticks when:

Heart disease and vessels;
Diseases of the musculoskeletal system, and if they hurt or weaken the muscles, and if the bones affected the bones and joints;
Pathologies of respiratory bodies from a banal tendency to frequent colds to such serious things like bronchial asthma and emphysema of lungs;
Various stresses, depressions and the like neuropsychiatric disorders, accompanied by headaches, constant irritation, frowning mood and the like pretters;
All kinds of metabolic disorders and hormonal failures, these are diabetes, and hypothyroidism, and various forms of obesity, and gout, and violations in the operation of the sexual system, and menopacteric changes;
Different disorders of digestion, especially when the secretory functions are reduced, hydrochloric acid and digestive juices are poorly produced, the liver works weakly, the stools and constipation.

In short, the scandinavian walking with sticks is shown to all, and sick, and healthy, and even pregnant. The main thing is to do without fanaticism, according to its individual physical training, receiving joy and pleasure from movement. I know you ask you now, and that there are no contraindications? I answer, there is, how are they without them, but they are quite a bit, and it is not even contraindicated, but such states when you yourself do not want to go anywhere. Here, look, the list of such states includes:

Hypertensive crisis;
Attack of ischemic disease, tachycardia or angina;
Aggravation of bronchial asthma or any other chronic respiratory diseases
Any acute inflammation with high temperatures;
Exacerbation of any chronic disease of the internal organs, regardless of localization;
General weakness and poor well-being;
Any strong pain.

In short, all that in itself makes us fit into the bed, fucking even the slightest desire to move. But as soon as any of the states described passes, life again acquires bright colors, and the movement becomes joy, it will be possible to return to classes again. And so that the classes themselves bring only benefit and health, let's understand with their technical part.

Instructions for Scandinavian walking techniques with sticks

Guys, maybe I nonstandard, but in my concept of such an instruction, not only the technique of walking, but also the moments surrounding it, namely:

Choosing equipment and sticks;
Workout before occupation;
Actually the occupation itself;
Zaminka, that is, the behavior at the end of the lesson.

I believe that to obtain maximum benefits and the best result, you need to approach correctly and deliberately, agree? And if so, let's deal with each point more.

Choosing equipment and sticks

Under the equipment I mean clothes and shoes. Clothes can be a sports suit, and just comfortable for movement pants and jacket. The main thing is that the weather is not constrained by the movement, and it was comfortable. The shoes are better to take a sports with a thick shock-absorbing sole and with a depth of just above the ankle. It is necessary in order to accidentally do not hurt the edge of the stick, and to feel steadily at a quick pace of walking.

As for the choice of sticks, then it is necessary to take into account several important nuances. First, they must be selected individually under their growth, secondly, they need to purchase special handbands and rubber tips, which are put on the tire of sticks when walking along asphalt and tiles.

In terms of selection of the length of sticks for individual growth, the formula should be used, where growth in meters is multiplied by 0.6 for the elderly and beginner walkers, 0.68 for people with small physical training and young, 0.7 for well-trained or professional athletes. For example, it will look like that. My height is 1.5 m multiply by 0.6 (I begin without any physical training) and get 90 cm. And to consider it was more comfortable, I shifted the comma to the right, making out of 1.5 15, and from 0.6 6, 15 Multiply to 6 equal to 90, I hope, explained clearly. And what length did you get under your height?

I draw your attention that all sticks for the Scandinavian walk are made in 5 cm increments, that is, the length can be 50, 55.60 cm and so on. If, when calculating you, you have the number that is not divided into 5, for example, 102, then for beginners it is better to move the length to a smaller side and take 100-centimeter sticks, and the experienced, on the contrary, to increase it and select a length of 105 cm.

And yet, pay your attention to the fact that the inventory discussed is represented in two species, in the form of solid monolithic and in the form of a folding telescopic model. The first is more reliable, and the second allows you to better adjust it to your height, and it takes much less space. In one of the following articles, I will describe how to choose sticks for the Scandinavian walk in more detail, and now let's go to the next item.

Workout

The warm-up should be prevailing every session of North walking to warm up and prepare muscles for active movement. There is nothing difficult here, just to make a few simple stretching exercises. Here are the ones that came to my mind:

Exercise 1 "Drops". Source position - standing straight and looking in front of me. At the breath, raise your hands to the sky and stretch your hands with the whole body, you can even raise on the socks. For greater picture, imagine yourself with a small tree that pulls out to the sun. Return to starting position on the exhale. Repeat the exercise 5-6 times.

Exercise 2 "stretching tight rubber bands." Source position - standing straight, looking in front of me. On the breath we divor the straight hands to the sides and stretch your left hand left, and right to the right. For imagery, imagine that your hands are an elastic gum that needs to be stretched. Return to starting position on the exhale. Variety the exercise can change the direction of drawing hands, they can be pulled forward or backward. When stretching, the muscles of the hands and blades stretch forward, and when stretching back, the muscles of the hands and top of the chest.

Exercise 3 "Foot Dumplings". Source position - standing smoothly, looking in front of each other, leaning his hands on the vertically put on the side from the stop stick. On the breath we raise the straight leg forward and at the same time pull the sock and after him all the muscles of this leg. On the exhalation, we return to its original position, and on the next breath we repeat the movement for right leg. Exercise is repeated 5-10 times for each limb.

Exercise 4. The starting position as in the exercise 3, but now we will pull the legs, pulling them back. Also for each limb we make 5-10 repetitions.

Exercise 5 "squats". Yes, yes, the most common squats that were forced to engage in school lesions of physical education. You can diversify them by taking one stick into your hands and pulling them out with each nap. It is enough 10 repetitions of this exercise, just follow the back to be perfectly straight. That's all the warm-up, now it is possible and on the road.

Actually the occupation itself

In the process of class Scandinavian walking with sticks, it is necessary to take into account the following archive points, namely:

Step and push is made opposite legs and hands. That is, if the left leg is walking, then pushes a stick from the ground right hand and vice versa.

Feet must be put on the ground correctly, as if rolling from the heel on the sock. Imagine that your foot is a wheel wheel that smoothly rolls on asphalt. If, instead of such a soft row, slap on the road of the whole feet, like a seal with flippers, you completely disarm all the foot joints.

You need to manage the sticks too correctly. They work alone, then left, right. At the same time, the stick itself is always in the inclined position, its handle is approximately at the level of the navel, and the tire is located at the sock of the same name, or the heel of the opposite leg. And immediately, after repulsion, the stick should be released, otherwise there will be a twisted joint to twist, which in the future can lead to arthritis and arthrosis in the joints of the hands.

At the very first lesson, it is not necessary to try to fulfill all the technique correctly. Draw to the hands of the stick and just go for a while, watching the leggings and even breathing, and let them live as they like. Soon you will catch your rhythm, and it will go cheerful. In terms of breathing, it is believed that two steps should have a breath, and the next 4 steps exhale. In my opinion, the indication is very useful, especially for people with bronchial asthma and emphysema lungs, that is, when a normal breath or exhalation is difficult. Yes, and it is not possible to physically breathe everything, exhale and really should be 2-3 times longer than inhale. Inhale should be through the nose, and exhaled through the mouth, but without opening it wide. At high speed and fast pace of walking, it is possible to breathe completely through the mouth.

Another indicator behind which it is important to follow when it takes a Finnish walking with sticks, this is a pulse. The fact is that the insufficient increase its increase talks about a little efficiency of classes, and excessive frequency - about serious overloads that make harm to health. Calculate the maximum pulse specifically for each age by the formula 220 minus age, for me it is 220 - 39 \u003d 181 punch per minute. From myself I will add that this formula is suitable for healthy people, but for cores I would reduce it by 30, as a result, my formula looks like this. 220 minus the number of full years minus 30, in my case it will be equal to 151 punch per minute. I draw your attention, that this is the most, and you should be comfortable. I have several years ago there were attacks of tachycardia, when the pulse took off under 180 beats per minute, believe me, the feeling is not pleasant, especially when it lasts several hours. You can define your pulse with the patches on his wrist, asking someone to post the second arrow.

Hitch

After the occupation is over, you need to do a little breathing exercises. For example, on the breath to raise through the hands of the hand up, and on the exhalation they drop them. It is necessary in order to calm heartbeat and rapid breathing. That's all the wisdom.

I, read on different sites and forums numerous joyful reviews, fell in love with this species medical physical education All soul. In my opinion, Scandinavian walking with sticks is a huge benefit for our health, and harm from it is obtained only from the wrong approach to classes and banal human nonsense. In a word, I take Finland walking into my friends, and you?

Waiting for your answers in the comments, and if you wish to thank me, then just push the buttons to social networks.

Everything is saying goodbye to new posts, with love your Tatiana Surkov.

Target muscles: buttocks

Equipment: simulator

Running back forward gives you the ability to burn on 1/5 more calories than the usual run. Such running has less unfavorable effect on his knees, reduces the risk of injury, improves the feeling of equilibrium. During such a walk, the muscles are included in the work, which at the usual step forward remain not involved.
Walking back will save you not only from tormenting pains in the back and lower back, but also in the legs. Walking back forward strengthens the heart, is the prevention of hypertension and stomach disease.
On the "treadmill" it looks in this way standing on his left leg, remove the right back and put on the sock, move the weight of the body and do the same with the other foot.
If you decide to go back, it is better to start with small loads.

Random exercise

Random program Cen Waller Waller's foot training program (Ken Waller) was one of the leading bodybuilders in the 70s. "Full Program" Ken Waller to improve shape, volume and foot relief. It is too hard for less experienced bodybuilders. Intermediate program a good option for them. Another program "Builder of the Hungs", which is very well suited for people with torshi legs, weakly respond to training.

The content of the article:

On the planet a large number of people have problems with excess weight. It is not by chance that various techniques and additives are now very popular, allowing to burn fats. Some people quickly manage to get rid of extra kilogramWhile others are forced to apply incredible efforts for this. To simplify the task, scientists continue to search the most effective method Slimming. One of these was the opposite run, which may seem strange to you. Let's find out what can bring the opposite run - favor or harm.

Running and slimming

Scientists from Great Britain are confident that run back back turns out to be very effective. They assure that the opposite run comes to weight loss and is not completely harmful. For many, this assumption may seem funny, but it is difficult to argue with science and worth a try.

At the same time, British researchers are not the British Researchers, and the marathonger Karl Tvumi. He has long ago put forward a hypothesis that running back forward can be useful and British scientists have proven it during their research.

It should be said that the reverse fog is useful not only for weight loss, but also harmless to the joints. Surely you know that during the classic running, the knee joints are quite strong shock load and it is dangerous for them. When a person uses the opposite run, then the shock load on the joints is insignificant. In addition, it was proved that such a type of running allows to burn 20 percent more calories in comparison with classic.

British researchers calculated that calorie consumption during the reverse run by a duration of 400 meters (the size of the standard treadmill at the stadium) is equal to the number of calories spent when classic Run For six circles or 2400 meters.

Moreover, for effective fat burning, it is absolutely optionally to run and you can just walk. Scientists have made appropriate energy cost calculations and for reverse walking. If you go back forward only one hundred steps, then spend the same calorie as the usual walking at a thousand steps. Of course, the effectiveness of the run is still higher, but for starters you can try and reverse walking.

It is clear that after the publications of these research results, almost all people were surprised, but today more and more the British are actively using the opposite jog, the benefits of which is proved, and there is no harm. It should be noted that scientists have already paid attention to the opposite jog, and it happened in the seventies of the past century. Then such workouts recommended athletes during the period of rehabilitation after injuries.

After serious damage, many species physical Loads It is prohibited, but athletes need to be recruited as soon as possible. Most often reverse jog was used after damage to the back and knee joints.

In our country, the reverse run has not gained popularity and not many are known the results of studies of scientists from Great Britain. But in the West, this type of cardio loads is becoming increasingly popular. Moreover, the opposite run has become so popular that it was decided to create a federation. marathon running back forward. Currently, active preparation is underway for the first major tournament.

Probably reverse running at a certain time will become popular and from us, because it does not differ in high technical complexity. Although the first time a certain discomfort will certainly be, because it is necessary to constantly rotate the head. For this reason, it is likely to start training from walking back forward, gradually moving to the run.

Evening Running Slimming

After consideration of the advantages of the reverse run and the story about his benefits and harm, I would like to talk about the classic run, namely the most favorable time for running. Many people prefer to jog in the morning, but scientists have proven that the most effective running in the evening. Let's deal with what it is connected with.

If we talk about the difficulties of morning jogs, most of you understand that before work it is very possible to make yourself wake up before and go run. Besides morning running It can significantly reduce your performance, which is absolutely not desirable before the start of a new working day. But in the evening, a light jog can be an excellent means for removing stress, which has accumulated during the day.

If you decide to start making jogs in the evening, then you should remember that it is impossible to heat the body so as not to break the sleep mode. Starting standing with ten or a maximum of fifteen minutes of running. Then you can smoothly increase the time of jogs, observing the condition of your body. At the same time, you should not run in the evening more than half an hour.

Very often, people go to run only after having come from work, spread and rest. But this is not very useful for the body, which has already moved to recreation mode and jogging for it can become essential stress. In this way, optimal time For evening jogs is in the range from 19 to 22 hours. At this time, the body has already calmed down and you can remove the remaining stress, but at the same time, he has not switched to the passive recreation phase.

If the morning cardio loads are recommended on an empty stomach, then you should not do this in the evening. At the same time, you should not eat tightly if you are going to run. An excellent example for eating in front of the evening jog is an omelet with boiled chicken or meat. If you do not want to dinner, fruits with vegetables are completely suitable.

But the warm-up before the evening jog is also needed, as before morning. It should be noted that if you are going to play sports constantly and it is not a momentous enthusiastic enthusiastic for you, then the warm-up must become a mandatory element of any workout. Since you are going to run, then during the warm-up, the focus should be focused. Very good for this rope fits. Also, you should not immediately start running. Go through step, gradually increasing the speed of movement, and then go to run.

We have already said that in the evening there is no need for serious loads and run through equally terrain. Very nice if the park is located near your home and there you can run. It will relieve you from the need to inhale exhaust gases from cars. By the way, it is worth holding away from the busy car movement.

In whatever time you did not have a jog, it is very important to follow the rhythm of your breathing. During physical exertion, the body consumes in large quantities of oxygen and therefore breathing is very important. Often, with a lack of oxygen, people begin to breathe mouth, believing that they can eliminate the deficiency of oxygen. But in practice it turns out a completely opposite situation. Always breathe through the nose and so you can maintain the rhythm you need and fully provide the organism with oxygen.

Today you have learned the benefits of reverse running and the absence of harm to the body with this method of moving. If you do not want to start using this while also for us an exotic type of cardio loads, you may be interested in the evening jogging.

How to run with benefit, and not harmful to health, see in this video: