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Află beneficiile mersului pe jos

Mersul pe jos e plăcut, relaxant şi, totodată, extrem de benefic sănătăţii noastre. Deşi majoritatea se gândeşte la mersul pe jos ca metodă de slăbit, el are mult mai multe beneficii la care nici nu te-ai fi gândit. Îţi modelează corpul, îţi ridică moralul şi, culmea, te face să zâmbeşti mai des. În plus, este un bun start pentru a scăpa de o viaţă sedentară, deloc sănătoasă.

Bun pentru începători

Dacă eşti sedentar, mersul pe jos este cel mai bun mod de a-ţi obişnui organismul cu mişcarea. Nu vei simţi dureri musculare, dar nici nu te aştepta la o scădere drastică în greutate. Stilul de viaţă sănătos se adoptă cu răbdare şi multă voinţă. Însă, odată ce l-ai căpătat, greu să te mai dezlipeşti de el.

Îmbunătăţeşte rezistenţa musculară

În timp ce mergi pe jos, peste 80% din muşchii tăi se contractă. Dacă mergi mult din prima, s-ar putea să simţi un uşor disconfort (direri d epicioare, dureri de glezne, de mijloc) întrucât corpul tău nu e obişnuit cu mişcarea. Însă, dacă reuşeşti să ţii pasul, atunci vei vedea rezultate şi beneficii majore.

Bun pentru sănătatea cardiovasculară

Orele petrecute la sală îţi garantează o musculatură puternică şi rezultate fizice mai rapide, însă mersul pe jos îţi garantează sănătatea cardiovasculară. Mersul în grabă este mai bun decât mersul normal, cu toate acestea, dacă genunchii nu-ţi permit, un ritm constant te va ajuta să te bucuri de beneficii.

Crește nivelul de oxigen pentru corpul tau

Sispnee sau probleme respiratorii? Mersul pe jos ar trebui să fie motto-ul tău. El creşte fluxul

oxigen în sistemul respirator, ajută funcția plămânilor să-şi păstreze ritmul şi să ofere o bună oxigenare a inimii, a creierului şi a tuturor organelor interne importante. Iar toate acestea, adunate laolaltă, înseamnă calm, o gândire sănătoasă şi un tonus vioi.

Pierderea în greutate

Pentru a slăbi, clar trebuie să mergi rapid sau să apelezi la jogging. Aici nu ai nevoie de un echilibru, ci de alternarea intensităţii. Începe cu un mers normal, lent, apoi grăbeşte pasul tot mai tare, până la jogging. Cât ai ajuns la joggging, revin-o la mersul normal. Astfel îţi vei forţa muşchii să facă efortul de a accelera, apoi de a se relaxa... eliminând calorii.

Bun pentru coloana vertebrală

Mersul „hrăneşte” structurile coloanei vertebrale şi facilitează o circulaţie puternică, pompând nutrienţi în ţesuturile moi şi ajutând în drenarea toxinelor. De asemenea, el crește flexibilitatea, permiţând o mai mare gamă de mișcare şi ajutând în prevenirea cârceilor nedoriţi.

Ce trebuie să ai

Neapărat o pereche de încălţări bune, cu care să calci corect, în care să te simţi comod şi în care să nu-ţi transpi9re piciorul. Poartă haine largi, relaxate (nu colanţi mulaţi), care să lase suficient spaţiu aerului să circule înter material şi piele.

Cât timp să merg pe jos?

Mersul pe jos se face pe grupe de vârstă. Media este de 30 de minute, de cinci ori pe săptămână – nu mai mult. Pentru adolescenţi şi tinerii de 20 de ani, este recomandat cel mult o oră și jumătate de mers pe jos pentru rezultate benefice, într-un ritm rapid. Pentru persoanele de 30-40 de ani, ritmul contează mai mult decât timpul. Lor le este recomandată o plimbare vioaie, cu pauze de odihnă între ele. Începe prin a merge într-un ritm lent și apoi ridica încet viteză. Încetineş-te din nou pentru câteva minute, apoi ia-o de la capăt. Pentru persoanele de 50 de ani și mai în vârstă, este recomandat cât mai mult mers posibil, pentru a evita rigiditatea articulaţiilor. Cu toate acestea, nu este necesar un ritm alert şi nici nu trebuie să depăşeşti jumătate de oră pe zi.




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