Run, walk or pedal? Three sports activities that we can all do in the open air

With the beginning of the beautiful days and above all with the milder temperatures and a few more hours of light, the desire to start moving and abandoning the sofa is increasingly alive. How can we organize our activities then if we cannot afford the cost of a gym or simply we don't want to feel closed among the 4 walls of the sports clubs? The first thing that comes to mind is also the easiest: running, walking or pedaling outdoors.

What are the substantial differences of the three disciplines?

 

Let's start right from RACE. To get the maximum from the race you have to do it as if it were fun. Then put yourself at ease and start with a relaxed posture and good technique to avoid the risk of injuries. The more you run and the greater the benefits and the pleasure of doing it. How to start the best? 

Running technique. Tips to reduce the risk of injury and increase benefits.

• Keep your back straight and head aligned with the spine;
• The abdominals must be in tension to maintain posture;
• He breathes at a rhythm with the failed: try to maintain the rhythm of a breath every 3 - 4 bankrupt both when inhale and when you exhale and without holding the breath. At the beginning it may seem difficult with the practice you will surely improve.
• Use the arms to balance the legs otherwise the whole body will take it incorrectly. The elbows are slightly bent and generate the movement at the shoulders level. 
• Keep your shoulders relaxed. In this way they will not inherit and will not create tensions on the neck and shoulders themselves.
• The fingers of the hands are relaxed and without tightening the fists in order not to create tension in the arms and back.
• Check the action of the feet: the heel touches the ground first and then gradually rest the whole plan of the planar, slightly projecting your weight forward.

In summary: run effortlessly and you will relax; The arms will give the push; The front of the foot projects you upwards and always uses suitable shoes and designed for the race.

Once acquired practical, it gradually increases the distance and duration of the race. If you also decide to start with the climbs remember to take the new path in moderation. To increase the intensity of training, excellent variant I can be the "sprints"; Change speed and style using the front of the foot instead of the heel-punta.

Another discipline chosen for out-door activities is the supported walk or Walking. Even if we do this natural movement every day without thinking, to do it correctly and to obtain the maximum benefits we should apply some simple rules, because if well done it allows us to consume a large number of calories.

Why walk quickly?

Walking is the most suitable cardiovascular exercise To start a fitness program Because it can be done everywhere and the intensity can be varied simply by increasing the pace or choosing uphill paths. The supported walk is the best way to learn how to work with heart rate since the low intensity of the effort facilitates the control of the rhythm of the heart. It is also excellent to alternate running and walking training. In any case, if you are at the beginning, it starts with shorter walk sessions and then stretch the distance little by little. As for the race, with the right technique and small precautions we will benefit from the highest results. How to start?

• Put the heel on the ground first and then go to the whole sole of the foot. Spens forward with the torso and use the buttocks and muscles of the thighs. The abdominals I have to be in tension and my back straight but not rigid.
• You always move your arms, it will serve to burn more calories; Fold the elbows at 90 ° by starting the movement from the articles of the shoulders.
• Always keep a casual and loose step; The pace and the path to change the intensity of the work is varied as much as possible.

Another excellent low -effort cardiovascular exercise is Pedal. Under the quadriceps and front muscles of the thighs and tones the legs. 

The first thing is to get a bicycle suitable for our measurements. So how to start?

• Regulates the height of the saddle and the position of the body during exercise.
• The correct posture is essential during the ride. Keep your back straight so as not to stress the lumbar area too much. 
• Keep the front of the feet firmly on the pedals.

But how is the saddle adjust?

At the lowest point of the ride, the leg must remain slightly bent. If you are "forced" to spread the leg itself completely, it means that the saddle is too high and the joint of the knee could be affected.

Small suggestions.

It begins with moderate paths and on the plain and then gradually increase the slope or speed. Always keep a correct position and check the height of the saddle and the state of the tire. If you decide to pedal for long periods, get a pair of shorts with padded piece. Once you have reached a good technique and resistance tries to choose paths that also include climbs, this to vary the intensity of the exercise. Try to pedal where the air is cleaner!

Whatever your sporting choice, remember to drink a lot during training and use some supplement that can help you recover. Excellent both for increasing performance during your business and for physical recovery, it is the Pre workuot from the Suisse Lab Line. Supplement designed and developed to make the most of the fatty reserves during sports sessions, protecting muscle mass and eliminating the sense tiredness. Without caffeine and without exciting ingredients, it is also suitable for evening training without affecting the rhythms waking sleep.

Our advice.

It is important to remember that it is always appropriate to contact a doctor or specialist for a sporting visit before taking any physical activity, to avoid complications due to alleged or ascertained pathologies.