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[title] => Lako i dostižno! Ovo su nevjerojatni benefiti hodanja samo 2000 koraka na dan
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Hodanje je fizička aktivnost koju često podcjenjujemo, a ona zapravo ima toliko benefita za nas. Kad planiramo dovesti tijelo u top formu, uvijek uz to ide upisivanje teretana. No, znate li da i hodanje može napraviti velike promjene za vaš tijelo. Steve Stonehouse, trener hodanja i trčanja, ističe da hodanje nije samo kardio vježba, piše Živim.
- Hodanje je vježba s utezima. Čak i ako ne držite utege ili ih ne nosite na gležnjevima, to je vježba s utezima. Dobivate sve benefite kardio vježbi, ali i vaši mišići također imaju koristi jer morate nositi svoju težinu - kaže Stonehouse za Well and Good.
On dodaje da samo 2000 koraka na dan može poboljšati vaš život.
Što će se dogoditi ako prehodate 2000 koraka na dan?
Jačate mišića
Iako hodanje nije isto što i vježbe snage, ipak možete angažirati mišiće cijelog tijela dok hodate. Noge, stražnjicu i sve mišiće donjeg dijela tijela ćete angažirati sa svakim korakom. Međutim, neka rade vaš core i ruke, a to možete postići uz pravilno držanje. Stonehouse navodi da je važno izbjeći pogrbljeni stav te dopustiti rukama da se njišu uz tijelo, to ne znači da trebaju "mlatarati" nego vam pomoći u kretanju.
Jačate kosti
Kosti reagiraju na sve pokrete koji radite, posebno ako su tu uključenje vježbe snage (ili vježbe s utezima), a već smo zaključili da je hodanje upravo to. Prema američkom Nacionalnom institutu za zdravlje, koštano tkivo reagira na svaki pokret i jača svaki put kad vježbate. Stoga svakodnevna tjelovježba, čak i 2000 koraka dnevno, vam može pomoći u sprječavanju gubitka koštane mase kako starite.
Zdrava navika
Šetnja može biti sjajan način opuštanja i pronalaska vremena za sebe. Osim fizičkih prednosti, hodanje vam daje vremena za razmišljanje, slušanje glazbe, podcasta ili razgovor s prijateljem. Isto tako, odluka o svakodnevnom hodanju je temelj za izgradnju zdrave navike.
- Postoji nešto važno u stvaranju rutine i disciplini koju zahtijeva kako bi se održala. Uz sve fizičke prednosti hodanja 2000 koraka svaki dan, mislim da postoji nešto vrijedno u dosljednosti toj rutini - kaže Stonehouse.
---
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Poboljšavate kardiorespiratorno zdravlje
Hodanje ubrzava otkucaje srca, što je odlično za zdravlje vašeg kardiorespiratornog sustava. Kad god se krećete, vaše tijelo mora pumpati krv i tekućine kroz organizam, što vašem tijelu i mozgu daje poticaj. Svakako vas potičemo da to radite što ćeš jer ćete ojačati svoje srce.
Benefiti hodanja 7000 koraka na dan
Već neko vrijeme svakodnevno prehodate 2000 koraka i želite malo pojačati svoj trening? Odlično, možda je vrijeme za 7000 koraka. Zapravo, ovo nije teško za postići, a odradit ćete kvalitetnu tjelovježbu. Možete se zagrijati prvih 2000 koraka, a zatim možete odabrati dio puta koji je uzbrdo ili jednostavno hodati bržim tempom. Nakon toga, posljednjih 2000 ili 1000 koraka možete se ohladiti laganom šetnjom. Lagana tjelovježba koja je vrlo učinkovita. Evo što ju možete učiniti izazovnijom.
Odaberite uzbrdicu
Ako možete pronaći područje s više brežuljaka ili nekim preprekama, prošećite tamo kako biste odradili mali izazov.
Hodajte u intervalima
Da, lako je napraviti 7000 koraka laganim korakom, no puno je zdravije i učinkovitije naizmjenično hodati jednu minutu brzo, a jednu minutu sporo. Isprobajte hodanje u intervalima već danas.
Promijenite rutu
Umjesto standardne rute u blizini vašeg doma, barem jednom tjedno šetajte uz neko jezero, rijeku ili kroz šumu. Tako ćete dodatno opustiti svoj mozak, piše Živim.
Plan hodanja za početnike
Trener Borna Šeremet, magistar kineziologije i trener nordijskog hodanja u društvu sportske rekreacije Aktivan život, sastavio je plan hodanja za početnike.
Period vježbanja: mjesec dana
Broj treninga u mjesecu: 12 pojedinačnih treninga
Broj sati treninga: 12 sati
Broj treninga u jednom tjednu: 3 treninga
Treninzi:
Trening 1: Hodanje 12 minuta
Trening 2: Hodanje 14 minuta
Trening 3: Hodanje 16 minuta
Trening 4: Hodanje 16 minuta
Trening 5: Hodanje 18 minuta
Trening 6: Hodanje 20 minuta
Trening 7: Hodanje 20 minuta
Trening 8: Hodanje 22 minute
Trening 9: Hodanje 24 minute
Trening 10: Hodanje 24 minute
Trening 11: Hodanje 26 minuta
Trening 12: Hodanje 28-30 minuta
Prije svakog hodanja, potrebno je zagrijati se s pet do 10 vježbi razgibavanja od glave do pete kako bi se tijelo pripremilo na veći napor. Po završetku hodanja poželjno je odraditi od pet do osam vježbi istezanja pojedinih dijelova tijela s posebnim naglaskom na nogama.
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Hodanje je fizička aktivnost koju često podcjenjujemo, a ona zapravo ima toliko benefita za nas. Kad planiramo dovesti tijelo u top formu, uvijek uz to ide upisivanje teretana. No, znate li da i hodanje može napraviti velike promjene za vaš tijelo. Steve Stonehouse, trener hodanja i trčanja, ističe da hodanje nije samo kardio vježba, piše Živim.
- Hodanje je vježba s utezima. Čak i ako ne držite utege ili ih ne nosite na gležnjevima, to je vježba s utezima. Dobivate sve benefite kardio vježbi, ali i vaši mišići također imaju koristi jer morate nositi svoju težinu - kaže Stonehouse za Well and Good.
On dodaje da samo 2000 koraka na dan može poboljšati vaš život.
Što će se dogoditi ako prehodate 2000 koraka na dan?
Jačate mišića
Iako hodanje nije isto što i vježbe snage, ipak možete angažirati mišiće cijelog tijela dok hodate. Noge, stražnjicu i sve mišiće donjeg dijela tijela ćete angažirati sa svakim korakom. Međutim, neka rade vaš core i ruke, a to možete postići uz pravilno držanje. Stonehouse navodi da je važno izbjeći pogrbljeni stav te dopustiti rukama da se njišu uz tijelo, to ne znači da trebaju "mlatarati" nego vam pomoći u kretanju.
Jačate kosti
Kosti reagiraju na sve pokrete koji radite, posebno ako su tu uključenje vježbe snage (ili vježbe s utezima), a već smo zaključili da je hodanje upravo to. Prema američkom Nacionalnom institutu za zdravlje, koštano tkivo reagira na svaki pokret i jača svaki put kad vježbate. Stoga svakodnevna tjelovježba, čak i 2000 koraka dnevno, vam može pomoći u sprječavanju gubitka koštane mase kako starite.
Zdrava navika
Šetnja može biti sjajan način opuštanja i pronalaska vremena za sebe. Osim fizičkih prednosti, hodanje vam daje vremena za razmišljanje, slušanje glazbe, podcasta ili razgovor s prijateljem. Isto tako, odluka o svakodnevnom hodanju je temelj za izgradnju zdrave navike.
- Postoji nešto važno u stvaranju rutine i disciplini koju zahtijeva kako bi se održala. Uz sve fizičke prednosti hodanja 2000 koraka svaki dan, mislim da postoji nešto vrijedno u dosljednosti toj rutini - kaže Stonehouse.
---
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Poboljšavate kardiorespiratorno zdravlje
Hodanje ubrzava otkucaje srca, što je odlično za zdravlje vašeg kardiorespiratornog sustava. Kad god se krećete, vaše tijelo mora pumpati krv i tekućine kroz organizam, što vašem tijelu i mozgu daje poticaj. Svakako vas potičemo da to radite što ćeš jer ćete ojačati svoje srce.
Benefiti hodanja 7000 koraka na dan
Već neko vrijeme svakodnevno prehodate 2000 koraka i želite malo pojačati svoj trening? Odlično, možda je vrijeme za 7000 koraka. Zapravo, ovo nije teško za postići, a odradit ćete kvalitetnu tjelovježbu. Možete se zagrijati prvih 2000 koraka, a zatim možete odabrati dio puta koji je uzbrdo ili jednostavno hodati bržim tempom. Nakon toga, posljednjih 2000 ili 1000 koraka možete se ohladiti laganom šetnjom. Lagana tjelovježba koja je vrlo učinkovita. Evo što ju možete učiniti izazovnijom.
Odaberite uzbrdicu
Ako možete pronaći područje s više brežuljaka ili nekim preprekama, prošećite tamo kako biste odradili mali izazov.
Hodajte u intervalima
Da, lako je napraviti 7000 koraka laganim korakom, no puno je zdravije i učinkovitije naizmjenično hodati jednu minutu brzo, a jednu minutu sporo. Isprobajte hodanje u intervalima već danas.
Promijenite rutu
Umjesto standardne rute u blizini vašeg doma, barem jednom tjedno šetajte uz neko jezero, rijeku ili kroz šumu. Tako ćete dodatno opustiti svoj mozak, piše Živim.
Plan hodanja za početnike
Trener Borna Šeremet, magistar kineziologije i trener nordijskog hodanja u društvu sportske rekreacije Aktivan život, sastavio je plan hodanja za početnike.
Period vježbanja: mjesec dana
Broj treninga u mjesecu: 12 pojedinačnih treninga
Broj sati treninga: 12 sati
Broj treninga u jednom tjednu: 3 treninga
Treninzi:
Trening 1: Hodanje 12 minuta
Trening 2: Hodanje 14 minuta
Trening 3: Hodanje 16 minuta
Trening 4: Hodanje 16 minuta
Trening 5: Hodanje 18 minuta
Trening 6: Hodanje 20 minuta
Trening 7: Hodanje 20 minuta
Trening 8: Hodanje 22 minute
Trening 9: Hodanje 24 minute
Trening 10: Hodanje 24 minute
Trening 11: Hodanje 26 minuta
Trening 12: Hodanje 28-30 minuta
Prije svakog hodanja, potrebno je zagrijati se s pet do 10 vježbi razgibavanja od glave do pete kako bi se tijelo pripremilo na veći napor. Po završetku hodanja poželjno je odraditi od pet do osam vježbi istezanja pojedinih dijelova tijela s posebnim naglaskom na nogama.
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11. svibanj 2024 11:01
