Walking is one of the simplest and most effective forms of physical activity. This does not require expensive equipment or special training, but it is often underestimated.
Many consider this a “easy” option for those who cannot run, or believe that without 10,000 steps this is not very good every day. Nevertheless, the experience of professional athletes proves the other way around – and the time has come to debunk the most common myths, Eatthis.com emphasizes.
“Often runners believe that walking is a waste of time. For them, this is not a “real” training, ”said expert Simon Gold.
However, this point of view is false. And this is confirmed by those who represent sports walks at the highest level. The Australian athlete Jamamm Montag, who won gold at the Commonwealth Games of 2018 and participated in the Olympic Games in Tokyo, recently told the most common walking myths.
Myth 1. The advantage is only when you take 10,000 steps
The popular goal of 10,000 steps per day is actually marketing, not a scientific basis. According to modern research, even 4,500 steps per day can have a significant positive effect. And the advantage of walking often disappears after the mark of 7500 steps.
“This imposed bar can only be demotivated. This makes people feel guilty because they did not reach the norm, and immediately calls for the lessons themselves. Walking begins to be perceived as a burden, and not as a joy, ”Monteg explains.
The athlete advises using a stepson, but it is worth remembering – 10,000 steps are not a magic number.
“Your goal should be individual. Perhaps this is generally 3000, 7000 or zero – and nothing bad. In addition, steps do not take into account bicycle, yoga or swimming – that is, they do not show a complete picture of your activity, ”Montig said.
Myth 2. Running is more useful than walking
The popular idea that running is a “higher” level of training does not take into account the main thing: the most effective training is what you really do.
“Yes, running can be more effective from the point of view of time spent and lose weight, but not everyone gets. Many prefer to walk from his comfort, pleasure and constancy.
Myth 3. Walking – for those who cannot run
This bias has deeply rooted: if you are not running, then not strong enough or durable enough. But this is not so.
“I love both running and walking, and, frankly, sometimes I go faster than running. This is not weakness. This is a choice. If you have no injuries and do not interfere, it all depends on the mood. There are days when you want to run well, and sometimes just walk. Run, ”she notes.
Myth 4. Without desperation of walking – this is not a training
Additional loads in the form of dumbbells or foot weights can increase intensity, but are not required for effective training.
“You will even get incredible benefit without it: strengthening the cardiovascular system, preventing anxiety, combating depression, improving mental health. The main thing is to take the walk that you love. And then, when desire and strength appear with a load, ”Montag concludes.
Earlier, OBOZ.UA wrote what morning habits are good for health.
Source: Obozrevatel
I’m a journalist who covers health care news. I’ve been working in the news industry for more than 6 years. I have experience writing for print, online, and television. My work has been published by various news websites and magazines.
