Any active movement is good for health. Physical inactivity—lack of physical activity—is considered a big problem in modern society and the cause of many diseases. Therefore, even a slight increase in weight is a method of prevention, a way to keep your weight normal.
If it is impossible to work out with a trainer or in the gym, walking up the stairs is recommended for health and weight loss. This analogue of fitness training is available to everyone. The result depends on the systematicity and pace of training.
What muscles are used when lifting?
When climbing stairs, the following muscle groups are involved:
- knee straighteners;
- hamstring biceps;
- gluteus maximus muscles;
- caviar.
So this type of walking will especially appeal to those who want to strengthen and make the shape of the gluteal muscles and inner thighs more appetizing.
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Many people underestimate the benefits of such training, but during such physical activity the following beneficial changes occur in the body:
- the muscles of the legs, buttocks and thighs are trained;
- blood vessels are strengthened;
- the respiratory system is trained, the lungs are developed, the body learns to be more efficiently saturated with oxygen;
- daily calorie consumption increases;
- endurance is trained.
Statistics show that after 6-8 weeks, lung volume increases by 7-8%, the waist “narrows” by 5%, and blood cholesterol levels drop by 4-5%.
In addition, the advantage of exercising on stairs is that they are not dependent on weather conditions. In bad weather it is difficult to force yourself to go for a walk, much less go for a run, but the stairs are always warm and dry.
By the way, the ladder is very suitable for football or tennis training, for training the speed of football players, as well as volleyball players!
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The history of Nordic walking
Nordic walking was officially approved in 1979 in Finland. The concept of the classes was developed by Mauri Rapo based on the off-season training of skiers. At first, ordinary ski poles were used, in 1988 special ones were developed, and in 1997 Exel improved them. At the same time, walking with poles became an independent sport, and in 2000 the International Nordic Walking Association was created, which, together with Finland, included Germany and Austria. The headquarters of the organization was in the Finnish city of Vantaa.
Currently, more than 20 countries are members of the association. In addition, instructors conduct training in another 40 countries.
The benefits and harms of Nordic walking
Effects of Nordic walking:
- Normalization of heart rate, improvement of blood circulation;
- Relieving tension and strengthening the muscles of the legs, back and abdomen;
- Following the correct technique helps improve posture;
- Losing weight. As a result of exercise, calorie burning increases by 10-20% and metabolism accelerates.
Harm from Finnish walking occurs only when it is carried out without taking into account contraindications or is performed incorrectly. Such violations of recommendations lead to deterioration of health.
Harm
Contraindications do not include fear of disturbing neighbors or one’s own laziness
